Progressive Resistance Training
Build strength, not bulk
Progressive resistance training is a type of exercise that involves gradually increasing the weight or resistance used to build strength. This type of training is effective for building muscle and improving overall health. Dr. Colenso-Semple explains that women can benefit from resistance training, and that it's not just for men. She also discusses the importance of progressive overload, which means gradually increasing the weight or resistance used over time.
- Progressive overload is key to building strength and muscle
- Women can benefit from resistance training just as much as men
- Consistency and patience are essential for seeing results
- Start with lighter weights and progress graduallyBegin with weights that allow you to complete the desired number of reps with good form, and gradually increase the weight over time.Pro tipFocus on proper form and technique, rather than trying to lift heavy weightsWarningDon't try to lift too much too soon, as this can lead to injury
- Incorporate a variety of exercises into your routineInclude a mix of upper body, lower body, and core exercises to ensure overall fitness and muscle balance.Pro tipTry to include exercises that work multiple muscle groups at once, such as squats and deadliftsWarningDon't neglect any one area of the body, as this can lead to imbalances and injury
- Make sure to rest and recover adequatelyAllow your muscles time to recover between workouts, and prioritize rest and recovery to avoid injury and burnout.Pro tipTry to get at least 7-8 hours of sleep per night, and take rest days as neededWarningDon't try to push through pain or fatigue, as this can lead to injury or burnout
Sarah, a 35-year-old woman, started resistance training with lighter weights and progressed gradually over time. She incorporated a variety of exercises into her routine, and made sure to rest and recover adequately. After several months, Sarah noticed significant improvements in her overall health and fitness, and was able to achieve her goal of running a marathon.
The concept of progressive resistance training has been around for decades, but it's only recently that it's become more widely accepted as a effective way for women to improve their health and fitness. Dr. Colenso-Semple has been a pioneer in this field, and has worked with numerous women to help them achieve their fitness goals.