Four-week strength training program tailored for novices, aimed at fostering muscle growth and promoting balance
Emma Simarro, a certified personal trainer, has designed a strength training plan tailored for women that aims to rebuild strength holistically. The plan, which focuses on both upper and lower body strength, is particularly helpful in addressing commonly weaker areas like the upper body and glutes.
Workout 1: Balancing Full-Body Strength
The first workout in the plan consists of a combination of lower-body lifts, upper-body moves, and a core finisher. The exercises included are:
- Dumbbell goblet squat: 3 sets of 10-12 reps
- Shoulder press: 3 sets of 10-12 reps
- Glute bridge: 3 sets of 10-12 reps
- Floor press: 3 sets of 10-12 reps
- Bent-over row: 3 sets of 10-12 reps
- Dead bug (core finisher): 3-4 sets of 12 to 20 alternating reps
Workout 2: Focusing on Lower-Body Strength and Upper-Body Power
The second workout in the plan targets lower-body strength, shoulder stability, core control, and upper-body power. The exercises included are:
- Romanian deadlift: 3 sets of 10-12 reps
- Lateral raise: 3 sets of 10-12 reps
- Reverse lunge: 3 sets of 10-12 reps (each leg)
- Dumbbell woodchop: 3 sets of 10-12 reps
- Renegade row: 3 sets of 10-12 reps (each arm)
- Push-up: 3 sets of 10-12 reps
After four weeks, the individual felt stronger, had more energy, and experienced improved mental clarity.
Workout 3: Building Core Stabilization and Unilateral Strength
The third workout in the plan focuses on unilateral movements and exercises that train core stabilization. The exercises included are:
- Bulgarian split squat: 3 sets of 8-10 reps (each leg)
- Single-arm row: 3 sets of 8-10 reps (each arm)
- Step-up: 3 sets of 8-10 reps (each leg)
- Chest fly: 3 sets of 8-10 reps
- Bent-over fly: 3 sets of 8-10 reps
- Shoulder taps: 3 sets of 12-20 reps
Starting with bodyweight to perfect form is emphasized before progressing to weighted exercises. The plan is suitable for beginners and involves performing three full-body workouts a week for several weeks.
A Good Starting Point and Variable Weights
Emma Simarro suggests having a range of three separate dumbbells (e.g., 3kg, 5kg, and 7.5kg) as a good starting point for the plan. A range of dumbbells is ideal for following the plan, but alternatives like food cans and bottles filled with water can be used initially.
The rest period between sets is between 45 and 90 seconds, depending on one's experience and fitness level. The recommended number of sets and reps for each exercise is specified in the plan.
The plan includes video demonstrations for every exercise, making it easier for individuals to understand and perform the moves correctly. Each set in the plan involves performing a certain number of repetitions (reps) of an exercise, followed by a rest period.
In conclusion, Emma Simarro's strength training plan for women offers a balanced approach to building full-body strength, with a focus on commonly weaker areas. Whether you're a beginner or looking to rebuild your strength, this plan could be a great addition to your fitness routine.
- Emma Simarro's strength training plan, specifically designed for women, includes various workout sessions that focus on full-body strength, lower body strength, and core stabilization.
- The first workout in the plan, Balancing Full-Body Strength, combines cardio exercises like the dumbbell goblet squat and glute bridge with strength training moves such as the shoulder press and floor press.
- The health-and-wellness plan also emphasizes the importance of science in exercise and fitness, suggesting a good starting point of having a range of dumbbells for optimal performance.
- As part of women's health, regularly participating in this fitness-and-exercise plan could contribute to rebuilding strength holistically, potentially enhancing overall fitness, energy levels, and mental clarity.
