5 Steps to Mentally Reach Your Fitness Goals

Posted by Angie Quehl on Jun 26, 2012 3:53:00 PM


Many people have a goal of getting fit, but do not have a “mental” plan in place to make it happen. Recognizing that the mental part may be more important than the physical part is just another step in the right direction of sticking with your exercise plan. Use these five steps to propel you toward reaching your fitness goals.

1. Feel Emotional
Have you heard the term “emotions create motion”? Feeling disturbed about your health and well-being can make all the difference in the world in making the switch to commit to a consistent exercise regimen. Try on a few bathing suits or take out an old photo of goals-440483-editedyourself when you felt good about your body or go get a physical. Make a list of what you want to change and allow your emotions to create the transformation.

2. Make a Clear Decision
Clarity allows us to get to the place we want to go. Rather than just wishing you could lose a few pounds, make a clear decision and a serious commitment to taking action toward your goals. Decide on the body you want and then motivate yourself by thinking of several long-term goals you're shooting for, like running a marathon or never wearing the size you're in again. Getting that clear picture in your mind will allow you to take action and commit.

3. Get Focused
The more focused you are while exercising, the more you are likely to challenge yourself in ways you never thought possible. Instead of thinking about the pain of the workout, focus on the movement and the energy it takes to move the muscles you are working on. Try keeping a mental picture of your goal in your head. Some people also find that listening to music helps motivate them to stay in a zone. Dr. Costas Karageorghis concluded that music is “an often untapped source of both motivation and inspiration for sport and exercise participants.”

4. Get Creative
Getting tired of the same exercise routine is pretty common and results in not exercising at all. Thinking of creative solutions to motivate you to exercise will help. The trick is finding something you love to do. If you are sick of the treadmill and the same exercises you continually do, then it’s time to make the switch and find something that excites you. Try incorporating kayaking, karate, or ballroom dancing into your weekly routine. Once you discover what you enjoy doing most then exercise will start to feel less of a chore and it will become more fun to do.36962429656_aecc523100_b

5. Be Realistic
Realistic, well-planned weight-loss goals keep you motivated and focused. Unrealistic and overly aggressive weight-loss goals can be difficult, even impossible to meet. For example, losing 25 pounds in four weeks in time for your high school reunion can surely undermine your efforts. And if your weight-loss goals are beyond reach, you're more likely to be discouraged and feel frustrated, and give up altogether on your weight loss plans.

Being mentally ready to stick with an exercise and healthy eating program is an important, if not, the most important step to reaching your goals. The more you practice these five steps to your mental plan, the more ready you will be, and the quicker you will reach your goals.

Talk it Out

Sometimes no matter how many steps we take in trying to come up with a plan of action on our own, it just doesn't seem to "gel" into anything that we believe will guide us to success. That is where the advice of an expert can come in handy. Why not schedule a consultation with a qualified personal trainer or wellness experts who can give you all of the information on fitness you need.



If you are in the local Chantilly, Centerville, Herndon Fairfax area, our team of certified female personal trainers can help you craft fitness plans for weight loss and general health and wellness that will get you great results!


Topics: goal setting, Women's Wellness, fitness tips, exercise programs for women

Essential Exercises for Women: Abs with a 'Twist'

Posted by Angie Quehl on Feb 29, 2012 11:10:00 AM


It's on the cover of every fitness magazine these days...

Ab exercises are a dime a dozen with everyone trying to find the exact formula to trim down their mid-section and get that flat sexy stomach. Many people find that no matter how many regular crunches and sit-ups they do, they are just not seeing the results that they desire. To get the best results from your ab workout it helps to add a little "twist" to your routine! That's why we have selected Twisting Jack-Knife for our March edition of Essential Exercises for Women. This is a great multi-joint movement that is more beneficial and intense than standard single-joint movements. This added intensity is due to the increased number of muscles that are engaged while performing the exercise.

So get to twisting, your upper, lower, and side abdominals will thank you!


Twisting Jack Knifetwisting jackknife ab exercise for women

1. Lie on the floor with your arms and a medicine ball overhead and your feet elevated off

 the floor at maybe 6 inches off the floor.

2. Crunch your abs to lift your shoulder blades off the floor while at the same time bring your knees closer to your chest by scooping your lower back into the floor. 


3. At the top of the contraction, twist your torso to the right side pushing the medicine ball beyond your knees, return to the start position, and repeat to the left side.


More on the benefits of Multi-joint Exercise...


Need Help?

Have other body parts you would like to see us tackle? Drop us a comment or click the button below and let one of our fitness pros help you address your trouble spots!

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Topics: exercises for women, abs exercises, exercise programs for women

Essential Exercises for Women: Our Best Moves of 2011

Posted by Angie Quehl on Dec 28, 2011 1:56:00 PM

It Ain't Rocket Science

There is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart and be consistent.  Not every exercise needs fancy equipment, just the dedication of your time. Over the past year, we have shared with you many exercises that require no equipment at all but can deliver results you have loved! For our final installment of Essential Exercises for Women of 2011, we bring you the top four moves of the year based on your readership!

1.  One Leg Lunge

one leg lunge hip glute and thigh exercise for women1.  Stand about 2 feet in front of a chair, facing away with your hands on your hips.


one leg lunge hip glute and thigh exercise for women step two


2. Lift one leg and place it on the chair, shoelaces down, behind you.


one leg lunge hip glute and thigh exercise for women step 33. Lower into lunge, keeping a 90 degree in the front knee. How low you go is up to you but the deeper the lunge the more work you load on the glutes and thighs.


Don’t forget to do each leg!  15 – 20 times each.


2.  Moving Squat

1.  Begin by bending your elbows and clasping your hands in front of you as you bend your knees and assume the squat position.

2.  Step your left foot out to the left side, keeping your core engaged and maintaining the squat position.

3.  Then follow with your right foot and place it directly next to your left foot.

4. Continue moving yourself across the room in this fashion. Once you reach the other side, switch directions and travel to the right, leading with your right foot. Move slowly and stay controlled.

This movement will increase your heart rate AND target your thighs,  backside, legs, and midsection all at the same time."

woman doing squat 

3. Bench Dips

These primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight, and can deliver great results.

  1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
  2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
  3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, but it will also prevent you from using your legs and place all the work on those hard-to-target triceps!

4. Side Plank

This exercise targets your core muscles (abs, hips, and back) and can be started in a modified position and as you become stronger intensified with positioning and length of time held.

1. Begin on the floor, lying on your side, knees bent and elbow resting on the floor under your shoulder.side plank essential exercises for women chantilly

2.  Push your body weight and hips off the floor until you have created a straight line between shoulder and hip and you only have contact with the floor on your elbow and knee. 

This is your modified position.


full side plank essential exercises for women chantilly3.  To intensify this position simply lift your knees off the floor, extend your legs to a straight line, and let your body weight rest in the side of the foot.



The key to this exercise is creating and maintaining the straight line from shoulder – to knee- to foot.  Continue to breathe and work on holding the position for 30 seconds, to begin with, and increase to 60 seconds or more.  Remember to flip it over and do the other side!


A big THANKS and on to 2012...

We started this blog so that all of you in the blogosphere would have a "go-to" place for great information that not only educates but entertains. Thanks to all of you we have enjoyed our largest increase in readership ever in the past 4 months! While we appreciate each time you log on to read or click the share button for Facebook, Tweet about us, or send an article to a friend, in the coming year we want to bring you what YOU would like to read/learn about. So how about doing us one last favor for 2011...sound off in our Comments Section and let us know how we can help make the upcoming year your healthiest, most fit ever!


Topics: exercises for women, exercise programs for women, exercise at home

Exercise & Weight Loss for Women Over 35...A Strategy Revealed!

Posted by Angie Quehl on Nov 9, 2011 3:00:00 PM

Things change...

One weekday night you may find yourself sitting on the couch, staring through the television. You look down at the bowl of ice cream in your hand and though just as delicious as it has ever been, you may wonder why in your 20's you could indulge then head straight to bed without a thought but now this bowl will end up on your hips! Why-oh-why is weight loss for women so hard as we age?

It Gets Tough after 35

After the age of 35, your metabolism slows down, meaning you burn fewer calories during everyday activities than you used to.“If you never had problems losing or maintaining your weight in your 20's or even in your early 30's, you may not be ready for what happens next,” Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center warns in a recent article in Good Housekeeping Magazine. “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.” 

You may soon start experiencing a hormonal imbalance, too. Some side effects of that include fluid retention, lowered thyroid function, weight gain, and bloating. Your prescription medications may also interfere with your ability to lose weight.weight loss tips for women over 35 (Talk to your doctor about alternatives that don't encourage weight gain.) Despite all this, you can take steps to encourage weight loss for women, including yourself. There is hope for those of us in the Over-35 Club!

  • Put your book down, shut down the computer, and get some sleep! Strive for a minimum of six to eight hours of sleep per day. Weight loss requires getting enough sleep.
  • Choose a diet that encourages weight loss for women. Just because a food says it’s low-calorie doesn’t mean that it’s good for you. Eat food with high nutritional value. The more processed foods with artificial sugars you eat, the more difficult it will be to lose weight as they hinder your body’s capacity to correctly process sugars. Healthy eating habits are essential in winning the battle of the "bulge" as we age.
  • Weight loss for women means making use of downtime between activities and work to exercise. Do squats while you fold towels, or do some push-ups while you wait for the water to boil. Schedule time to get exercise at least three times a week. Write it in your calendar, or put it into your iPhone. Make it fun by exercising with a friend regularly. You might also download an audiobook to your iPod and listen to a chapter while exercising.
  • Add strength training to help boost your metabolism since your metabolism rate increases as you gain more muscle mass. Muscle mass also decreases as we age. Weight loss requires a commitment to a regular exercise schedule.
  • Weight loss for women necessitates eating less than you burn. First, determine your basal metabolic rate (BMR) using an online calculator to tell you how many calories your body burns through normal metabolic activity in a day (which can account for 60 to 70% of how many calories you burn daily). Then, determine how many calories you need to take in to maintain your current level of activity. You can also ask at the gym to have your body fat measurement taken and BMR calculated for you.
exercise and weight loss tips for women over 35
  • Decrease your caloric intake by 500 calories per week to lose one pound per week, and by 1,000 calories to lose two pounds per week. Decreasing your caloric intake is vital losing the weight you want to see gone. Crash dieting won't work. In fact, taking in too few calories will slow your metabolism even further. Slow and steady wins the race. “If you stay within the 1,200- to 1,500-calorie range, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent,” explains David C. Nieman, Dr.P.H., director of the Human Performance Laboratory at Appalachian State University in Boone, NC. “What’s more, about 90 percent of the weight you lose will be fat.”
  • Water and weight loss for women go hand in hand. Compete with yourself every day to see how many ounces you can drink. Unsure of what amount is the right amount? Calculate how much water you need here.

Weight loss for women over 35 isn't impossible, but it does require you to recognize the changes in your body and adjust your diet and exercise habits accordingly. Strategize and stay fit, trim, and healthy for a lifetime!


We'd love to help...schedule a FREE CONSULTATION with one of our wellness professionals today!


Read more: 

Women, Weight, and Hormones: A Weight Loss Plan for Women over 35



Topics: nutrition advice for women, exercise programs for women, weight loss for women

Yoga Classes are for Everybody!

Posted by Angie Quehl on Aug 15, 2011 4:23:00 PM

It’s rare nowe54d619a7e43739c82fb6c0e7a99caf3 resized 600adays to run into anyone who is not aware of the benefits of Yoga. Yoga is widely known for increasing flexibility, strengthening/ toning the body, reducing physical tension, weight loss, and improving balance and coordination. According to the Mayo Clinic, practicing yoga may help manage stress, improve sleep and decrease symptoms of depression and anxiety.

If you think the pace, temperature, or postures are beyond your body’s limitations (or in some cases, not challenging enough.) Don’t quit before you get started. There are many different styles to pick from, for all fitness levels and life situations. There’s an ideal match for everybody. Yoga is an individualized practice that should be done without judgment or comparison of yourself to others.

If you haven’t exercised in a while:

Beginners or Basic Yoga teaches the basic postures (asana) while easing you into a regular yoga practice. This level class guides you through the correct alignments so you work skillfully and safely within the limits of your body. Even though done at a slower pace, you still attain flexibility, relieve muscle tension and find relaxation and peace of mind. Modifications can be offered to allow you to do what’s right for your body. Many local studios offer Beginner or Basic level classes.

If you are recovering from an injury, surgery, or have physical limitations:

Gentle Yoga uses slower stretching without putting too much pressure on your body. Props (blankets, bolsters, blocks, etc.) provide support during long holds, allowing gravity to do most of the work. Gradually, the more you move, the more comfortable your muscles and joints feel. Most of the postures can be done lying down or sitting in a chair, depending on your needs. This is truly a relaxing and rejuvenating experience enjoyed at all levels and ages. Classes in this category include Restorative, Chair, Senior, Yin Yoga, or Yoga Nidra.

yoga-2099080_640 (1)

If you are pregnant:

Prenatal Yoga not only supports your body’s growth and changes, but it also allows you to connect with your unborn baby on a deeper level before they enter the world! One piece of advice: As the pregnancy progresses there are positions that are not safe for the baby, such as a tight twist or lying on your back for extended periods; therefore it is essential for expecting mothers to attend a class specifically tailored for them. Prenatal Yoga contributes to better sleep, maintaining correct posture, and preparing you for delivery.

Breathing techniques (pranayama), meditation, and concentration facilitate labor and delivery. Practicing yoga promotes physical and emotional healing during the postpartum phase.

If you’ve recently had a baby:

Mommy and Baby Yoga incorporate core work, stretching, baby massage, and toning by often using your baby’s weight for resistance. These postures can help mom and baby boost their strength, coordination, and body awareness while also promoting relaxation and better quality sleep. This is a great time to reconnect with your body while bonding with your baby. Dads are also invited! For older children, Kids Yoga classes and Yoga Camps introduce a new form of activity that improves balance and coordination and instills techniques that foster a steady mind and body when confronted with life’s challenges. 

If you lead an active lifestyle and want a challenge:

Consider Vinyasa Yoga, which uses more advanced postures, increasing body heat, breath/movement coordination, and at a faster pace. These classes are designed for “all levels” however, some Yoga experience is recommended. Using your body weight for toning, stamina, balance, and weight loss, Vinyasa Yoga helps release toxins and stimulating blood flow throughout the body. Classes in this category include Flow, Power, or Heated/Hot Yoga.


Article Submitted by:


Malinda is a 2008 graduate of Yoga Pura’s 500-hour Advanced Studies & Teacher Training. Through the practice of asana (physical postures), pranayama (breathing techniques), and meditation, she radiates a profound physical and mental peace. Teaching from her heart, her students carry with them tools and benefits that transcend their daily lives. 

Her article originally appeared I Am Modern magazine.



Topics: exercise programs for women, yoga classes

Healthy Fitness Boundaries: The Ultimate Women's Wellness How-To

Posted by Angie Quehl on Jun 20, 2011 11:11:00 AM

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret ... it's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries.  Let me explain...

just say no to bad fitness and eating habits

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries, then you knew that there would be consequences.

As an adult, you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries, you can assure your success in anything ... specifically with weight loss and maintaining a healthy lifestyle.

Creating Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary One: What You Eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed, and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary Two: How You Exercise
I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise, you'll look great, feel amazing, and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

Fitness Boundary Three: When You Indulge
Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, every day is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

setting healthy fitness boundaries for women

Putting It All In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

What 3 food items can I eliminate from my daily diet?
These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy, or desserts.

When can I schedule exercise into my week?
Pick 3-5 days, and select a specific time frame. Example: I'm going to exercise on Monday, Wednesday, and Fridays from 5 am-6 am.

When will I allow myself to indulge?
Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple of times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.


Need help defining and setting your fitness boundaries?

Our fitness and weight loss experts here at The Women's Club are more than happy to help you define and streamline your needs.

Call us at 703-817-0700

Email us at womensclub@aol.com

Or click here to request a free consultation.




Article orginally appeared in the June www.dinewise.com newsletter.


Topics: women's health, nutrition advice for women, health tips, fitness tips, fitness for women, exercise programs for women, weight loss for women

Outdoor Boot Camp for Women is "Better than a Run or a Bike Ride"

Posted by Angie Quehl on Mar 21, 2011 8:12:00 AM

Spring has arrived and so has the resurgence of fitness boot camps. By now many of you may have heard of boot camps through friends or advertisements but to for those of you who may be new to the scene a definition may be in order....

What is Boot Camp?

A fitness boot camp is a type of outdoor group exercise class that mixes traditional calisthenic and bodyweight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they'd push themselves.

These fitness classes have grown in popularity over the years primarily because they offer a new way to get a low-cost, efficient and challenging workout. With the right instructor, these fitness classes get fast results and create a supportive and motivational community of like-minded people.

But what do you really get out of a boot camp workout?

The American Council on Exercise studied boot camps, including the ones at health clubs. Their bottom line: Outdoor boot camp for women is an excellent way to enhance aerobic capacity and help control body weight. One researcher called it "more of a total-body workout than just going out for a run or bicycle ride."

Read more about Outdoor Boot Camp at the Women's Club...


outdoor bootcamp for women only


Portions of this content originally appeared on About.com


Topics: group exercise classes for women, gym chantilly, group fitness classes, fitness for women, exercise programs for women, bootcamp exercise classes, the women's club

The Resolution Solution, Final Chapter - How to Get & Stay Motivated!

Posted by Angie Quehl on Mar 9, 2011 5:01:00 PM

Motivate ME!

As a personal trainer and motivator, it’s a great feeling to solve the puzzle for an individual and get them on the right track to a fitter and more complete person.  The motivator will be different for each person; some will thrive on competition with peers while others may need a consequence or reward to maintain their focus. But no matter what, an individual’s motivation is as unique as their personality. Dangling the proverbial carrot in front of someone only works if they’re hungry! Finding the motivation to keep your fitness routine going can be a real challenge...but the benefits far out way the work!

We all need to get to the root of what drives our specific behaviors. For some monetary and material rewards work, for others working towards an event like a wedding or beach trip is the answer.  But these types of motivation are rarely beneficial in the long term.  Somewhere deep within ourselves, we must find some type of unique behavior trigger that will inspire us for the long haul.  I love to show each of my personal training clients how the hard work they put into today directly moves them towards the goals they have set for their life. And perhaps the weight is slowly coming off or their endurance is slowing improving, but it is moving forward and that is the goal.   

Another way to search for common motivators is by taking a look at Maslow’s Hierarchy of Needs, yeah, think back to college Psych 101. This is a motivation model developed in 1943 whose premise is that we all have a common hierarchy of needs from hunger to self-esteem. If we aren’t satisfying the lower-level needs (hunger, thirst, bodily needs), then we’ll never be able to reach our goals at the next level (self-esteem/self-awareness). Using this model in our fitness motivation puzzle, you can see where materialistic rewards are good for short-term goals only. But sooner or later, your fitness motivation goals will need to be based on a solid foundation of self-improvement and that vision you have of a better you far into the future. A reunion or vacation may motivate us to lose 10 pounds in a month, but what will sustain our good habits to help us walk around the block when we’re in our 80s? Answering questions like these will help you find the keys to unlock the secret to your personal motivation.

Motivation thorugh personal training chantilly

What is it that you ultimately want

...a finisher’s medal from a marathon may get you that foundation of confidence and self-respect that you’re looking for …or involvement in a health club may help you fill a social void in your life. No matter what path you take to better health and fitness, you’ll increase the quality and quantity of your life – but you’ve got to want it to get it. Find out what will spark your fitness motivation energy and get out there and try it!

question markHave questions? Click the link below or submit them in the Comments Section below! 

Ask a Question about fitness for women



Topics: women's health, gym chantilly, Women's Wellness, health tips, exercise programs for women, personal training for women, the women's club

Essential Exercises for Women -- Bench Dips

Posted by Angie Quehl on Feb 27, 2011 11:08:00 AM

With spring right around the corner, sleeveless shirts and dresses cannot far behind. Now is the time to start thinking about toning and firming up those arms. Bench dips are one of the best choices for this. In fact, bench dips are such a good exercise, they made the American Council of Exercise's list of "Top Ten Exercises You Can't Live Without" and why we are featuring it as one of our Essential Exercises for Women!

Bench Dips primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight, and can deliver great results.

  1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
  2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
  3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, but it will also prevent you from using your legs and place all the work on those hard-to-target triceps!

Repeat the exercise 5 to 10 times for one set.

Bowflex® Official Site

Read more: How to Do a Dip Exercise | eHow.com http://www.ehow.com/how_2274924_do-dip-exercise.html#ixzz1EQmXMCak




question markHave questions? Thoughts you would like to share? Tips that you believe may be helpful for other Readers? Click the link or submit them in the Comments Section below! 

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Topics: exercises for women, fitness tips, fitness for women, exercise programs for women, personal training for women, the women's club, woman's club, exercise at home

The Resolution Solution Part VI: Strength Training for Women

Posted by Angie Quehl on Feb 19, 2011 2:39:00 PM

Strength Training for Women

Strength training refers to exercise that requires your muscles to exert a force against some form of resistance. The increase in muscle strength and endurance allows a person to perform everyday tasks with less effort and for longer periods of time. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work and will improve circulation, coordination, balance, bone and ligament strength.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won't fatigue as easily.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Strength training for women the women's club

Consider the options

Strength training can be performed in a few different ways:

  • Bodyweight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches, and leg squats.
  • Resistance tubing. Resistance tubing provides resistance when stretched.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Here is a great way to work for each individual muscle group in the least amount of time.

Strength training needs to be performed 2 – 3 times a week and it is best to give your muscles a day in between to rest and recover. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.



question markHave questions for us? Thoughts you would like to share? Tips that you believe may be helpful for other Readers? Click the link or submit them in the Comments Section below! 

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Topics: gym chantilly, personal training, exercise programs for women, personal training for women, Strength training for women, the women's club, woman's club

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