Welcome back to our “Strong is the new Skinny” fitness series where we explore the workouts, learn the tips and tricks and showcase strong women using exercise as a healthy way of life.

This month we are in the gym with Kat, who is doing a High intensity – full body – mini circuit with short or no breaks in between. She combines 4-5 exercises together and does them alternatively.

Kat’s Exercises (8-12 reps of each – 3-4 sets):

  1. Dumbbell Burpee
  2. Burpee Med Ball Slam
  3. Stiff Leg Plate Dead Lift
  4. Dumbell Outward Rotation
  5. Barbell Squat
  6. Med Ball Sit Up
  7. Bench Plank Walk Out
  8. Plate Row
  9. Plate Triceps Extension
  10. RDL (Barbel Stiff Leg Dead Lift)
  11. Plate Front / Overhead Press

The Importance of Strength Training for Women

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of forty. Still, the number of women who take this recommendation to heart is still quite low.

Most women who exercise are spending most of their gym time on cardiovascular exercise, and less time using resistance that challenges their bodies. Resistance training does not have to be hitting the weight room with an all-male crowd and intimidating machines.

Benefits of weight training for women:

  • YOU WILL LOSE BODY FAT
  • YOU WILL GAIN STRENGTH WITHOUT BULK
  • YOU DECREASE YOUR RISK OF OSTEOPOROSIS
  • REDUCE YOUR RISK OF INJURY, BACK PAIN & ARTHRITIS
  • YOU’LL BURN MORE CALORIES
  • YOU’LL HANDLE STRESS BETTER

Conclusion:

Women who slowly and modestly gain more muscle will change their body composition. Such women will have more lean body mass and less fat.

Copyright BlueFit 2016