The truth about training for women
One thing I'm seeing in training today is that more women are going outside. I think it's great when women are willing to get dirty while they train. Dust, dirt, mud, talcum powder, sweat, rain....
Being adventurous and trying new things is an excellent way for women to break out, leave the gym environment and get their hands dirty. For me, it's cool to see a woman getting her hands dirty. It tells me that she's serious about her workout. I love the fact that more and more women are using things like sledgehammers and car tires, sandbags, Olympic discs and kettlebells.
Today I'm going to talk about some exercises that I consider essential for every woman (and man).
The kettlebell and the builders
I'm going to tell you a story about my wife Ginger. One of her work colleagues had heard about kettlebells and wanted to try them out. When I picked Ginger up one afternoon, I brought a 12 kilo kettlebell to show him and demonstrated a few exercises with it. That day, a group of builders happened to be working on the extension to the building. When I showed Ginger's colleagues the kettlebell, the construction workers came over and watched me.
When I put the kettlebell down, some of the men picked it up and put it back down with the comment that it was heavier than it looked. Ginger came over, grabbed the kettlebell and performed 10 perfect reps of kettlebell swings. Then she put the kettlebell back down, smiled and went back to work. I said something like "I'm with her" and everyone laughed.
It was funny to see a group of construction workers being taught by my wife and she was clearly having fun too. So ladies, don't be afraid to go back for more and work on getting stronger.
Pushing and pulling for upper body strength
The first is the good old pull-up. If you can't do pull-ups, then your new goal should be to perform three perfect pull-ups. And no, bodyweight pull-ups don't count - I hate that CrossFit garbage. Be a woman and do real pull-ups. Get strong instead of learning to cheat. Once you get good at doing pull-ups, you can try other fun options like rope climbs.
Next on the list are push-ups. Women can do this exercise better than many men. Don't imitate those men who only go halfway down and do 20 reps in 3.3 seconds as if it's a race. Do push-ups correctly and they will work for you. Remember that your goal is to get strong. As you get stronger at push-ups, you can use them to build more strength endurance and try more difficult variations like explosive push-ups.
Lunges and one-legged deadlifts for balance and strength
Tactical lunges, also known as reverse lunges, are a great way to build lower body strength. I like to do all repetitions with one leg first before training the other. Focus on smooth, controlled movements and building strength through correct technique. Don't perform the exercise too quickly and sway back and forth. Move your leg backwards in one smooth movement, place your foot on the floor, support yourself with your whole foot and push yourself upwards.
Once you can do 30 repetitions with one leg, it's time to place the front foot on a platform 10 to 15 centimetres high and try to increase the number of repetitions back up to 30. As you get stronger, the elevation of the foot will allow you to be able to lower the other leg deeper into the lunge and work the front leg harder. This will train your gluteus like nothing else.
It's important to remember not to try to perform the movement too quickly or too sloppily. Learn to control the movement and maintain proper alignment of your feet, knees and legs. If you control the movement and speed, you will become much stronger. Once you can perform this exercise with control and power, you can move on to performing lunges with a kettlebell and alternating legs.
Don't wear bulky shoes. I recommend doing this exercise barefoot or with minimalist shoes. You should do all your leg training barefoot or with minimalist shoes. Build depth sensitivity in your feet and you will walk, run and run with greater precision and the risk of a sprained ankle will decrease. Don't disguise the message your feet are sending you with bulky, cushioned shoes.
My next recommendation is to learn how to perform proper single leg deadlifts. I know a lot of people swear by barbell deadlifts, but if you don't have access to a barbell, then single leg deadlifts will work just fine. I actually prefer this variation to regular deadlifts. Single-leg deadlifts teach you balance and a solid stance, build strong knees and ankles, and can improve running mechanics due to the carryover of unique strength and stability. For many people - and especially those with former back problems - the one-legged variation can work wonders.
Add in some hip thrusts and goblet squats and you'll build a pair of strong, functional and great looking legs. Once you've mastered these exercises, it's time to add in some weightlifting workouts and uphill sprints and there won't be much you can't do when it comes to exercise.
Explore the world of athletic movements
Fitness for women should be about more than aerobics classes and little pink rubber dumbbells. Try some Turkish get ups, windmills with kettlebells to build full body strength and stability. I would also include things like rope climbs, rope swings, hitting a tire with a sledgehammer, kettlebell swings and hanging leg raises. Focus on getting strong and performing each exercise correctly and gracefully. Walk as much as you can. Walk, run, bike, canoe and get outside to enjoy the fresh air. There's enough to keep you busy for years. If you stick with these things for a solid year or two, you won't believe how much more you'll be able to do. And your friends will admire you.
By Walter J. Dorey
Source: https://breakingmuscle.com/fitness/the-truth-about-womens-training-part-2