FITNESS GOAL: Strength

Strength is now synonymous with attractiveness, although it's no longer a novel concept. Women of all ages understand that building strength is crucial not only for maintaining a good physique but also for overall health, which is what's truly at stake. In today's world, achieving good health is quite challenging and almost a luxury. Strength training offers numerous advantages beyond enhancing our appearance, boosting our mood, and increasing our confidence. Here are some benefits of strength training:

Increasing muscle mass and strength

Boosting bone density

Enhancing metabolism

Lowering the risk of chronic diseases

Improving balance and posture

Promoting heart health

Providing mental and emotional benefits

Reducing injury risks

Enhancing daily life quality

Improving athletic performance

Enhancing pelvic function

Managing menopausal symptoms

Improving sleep quality

Boosting confidence

Women in their 30s and beyond lose about 3% of muscle mass and 30% of strength every decade, making strength training highly recommended for improving women's quality of life and health.

What are the fundamental principles for enhancing strength in fitness training?

Create a plan that spans at least 10-12 weeks.

Stay committed to your plan.

Exercise 2-4 times per week.

Maintain consistency and keep attending your sessions. In the first four weeks, you'll feel changes; in the following four weeks, you'll start seeing changes; and in the last 2-4 weeks, you'll receive feedback about the changes.

The key to building strength in workouts lies in sets and repetitions. To build strength, perform each exercise for 8 to 12 repetitions in 2-4 sets, with a 60-90 second rest between sets. The weight load is crucial and should be approximately up to 70% of your maximum capacity. When performing the exercise, the final repetition should feel like you can't complete any more reps. It's always good to start with lighter weights and then gradually increase. Pay attention to what your muscles are telling you! Eventually, you'll become confident enough to select the weight just by looking at the options.

I personally prefer the super set workout, which involves alternating between two exercises that target different muscle groups. This allows one muscle group to rest while the other is engaged. Not only does this save time, but it also helps burn more calories. This type of training is excellent for shaping the body and losing excess fat. Alternatively, circuit training follows a similar principle, involving multiple exercises in one set, or circuit, and then repeating the circuit after completion.

Remember, muscles need fuel, and protein is essential for building them — 2 grams per kilogram of body weight.

Though it might seem like a lot, it's what muscles require. Consuming protein offers several additional benefits:

Boosts metabolism

Supports muscle building and maintenance

Aids weight management

Increases energy levels

Enhances bone health

Controls hunger and provides satiety

Regulates blood sugar

Improves overall health

If you're new to strength training, it's best to seek guidance or professional assistance to get started and eventually become independent. However, always begin with a gentle approach. You don't want to burn out and quit as quickly as you began. Small, gradual changes lead to significant results. Transform into a "GOAL DIGGER," if you will! Implement one change at a time, adhering to your plan, to reach your goal!

TRUST THE PROCESS! And see yourself as a WINNER!

Get addicted to bettering yourself!