Best Strength Training Exercises for Women Over 40
If your 40s have made you feel like strength disappears faster than it used to, you’re not imagining the change. Recovery can feel slower. Stairs can suddenly count as exercise. Carrying two heavy shopping bags isn’t quite as casual as it once was.
That’s why strength training women over 40 should be less about chasing a “toned” look and more about staying capable. Strong legs, better balance, easier everyday movement. You don’t need to live in the gym either. Two or three sensible sessions each week can do a lot over time.
Why does strength training for women over 40 matter so much?
Muscle becomes harder to maintain as we get older, especially when daily life is mostly sitting, driving or working at a laptop. Strength work gives your body a reason to keep it.
For strength training women over 40, consistency usually beats heroic effort. One brutal session followed by eight days of soreness isn’t a clever plan. Two moderate sessions you repeat? Much better. Not exciting, maybe, but...
What are the best strength exercises after 40?
Start with movements that train several muscles at once.
Squats are hard to beat. Begin with bodyweight, then move to a goblet squat with one dumbbell at your chest.
Romanian deadlifts train the hamstrings and glutes. Keep the weights close, push your hips backwards and stand tall.
Rows work your upper back and arms. Dumbbells or cables both work.
Push-ups can be done against a wall, kitchen worktop, bench or the floor. Lower surface, harder exercise.
Split squats build single-leg strength and balance. Hold onto something if you need to. No prizes for wobbling.
Loaded carries are simple: pick up two dumbbells and walk. Grip, core and shoulders all have to work.
How heavy should women over 40 lift?
“Heavy” is personal. An 8kg dumbbell might feel easy to one woman and genuinely tough to another.
Choose a weight you can control for roughly 8 to 12 repetitions, where the final two reps feel challenging without your technique falling apart. If you could comfortably do another 12, go a bit heavier. If rep five looks messy, reduce the load.
For strength training women over 40, progression can be tiny. Add one rep. Move from 8kg to 9kg. Add a set. Slow the lowering phase.
If I were writing a return-to-training plan for a 44-year-old who hadn’t lifted for five years, I’d start with two sets of five or six exercises. I wouldn’t hand her a 15-exercise marathon on day one. Week one may feel too easy. Good.
How often should I strength train in my 40s?
Two full-body sessions a week is a solid starting point. Three can work well if sleep and recovery are decent.
Monday and Thursday is simple. Use a squat, hip hinge, row, press, single-leg movement and one core exercise. Around 40 to 50 minutes is plenty for many people.
I’d leave at least a day between hard full-body sessions at first. Sore thighs on Tuesday don’t mean Monday’s workout was “better”. Your body just met something new.
Should I search “Personal Trainer Near Me” before joining a gym?
If you’re unsure about technique, have an old injury or know you’ll avoid the weights area without support, a local trainer can be useful.
Ask whether they coach women in their 40s and 50s. Ask how they modify exercises for knee, back or shoulder problems. A good trainer should explain why an exercise is in your programme. “Because everyone does it” isn’t much of an answer.
Can I build strength at home without a gym?
Absolutely. Adjustable dumbbells, a resistance band and a small patch of floor can take you a long way.
At home, I’d pick goblet squats, Romanian deadlifts, one-arm rows, overhead presses, split squats and carries. If the weights become too light, slow the reps or add pauses.
Imagine Emma, 47, starting with 6kg dumbbells for goblet squats twice a week. Six weeks later she’s using 10kg and doing three controlled sets instead of two. Not dramatic. Still progress.
What if my knees or back hurt when I train?
Pain changes the plan. It doesn’t always mean you must stop strength work, but guessing isn’t sensible.
A deep squat might become a box squat. Floor push-ups can move to a wall.
If you get sharp, worsening or unusual pain, stop the exercise and speak to an appropriate healthcare professional. If you have osteoporosis concerns, recent surgery or a medical condition that affects exercise, get individual advice before increasing loads.
This is where strength training women over 40 needs to be personal. Copying a 22-year-old influencer’s jump-lunge circuit because it looked hard is... not really a plan.
What should I eat when I start lifting weights?
You don’t need a special “fitness diet”. You do need enough food to recover, and regular protein helps with maintaining or building muscle.
Eggs, Greek yoghurt, fish, chicken, tofu, beans and lentils are easy UK supermarket options.
Training after work? Oats, toast, fruit, rice or a normal lunch can help you avoid starting hungry. Sleep matters too. A lot.
When should I choose a “Personal Trainer Near Me” who works with women over 40?
Look for help if you’ve been stuck for months, don’t know how to increase weights safely, or keep changing your workout every week.
Accountability can be the real problem. A booked 7:30 am Thursday session has a funny way of getting you out the door.
I’d choose a trainer who talks about technique, gradual progress and recovery. If every session leaves you flattened on the floor, I’d keep looking.
What gym mistakes should women over 40 avoid?
Doing too much too soon is the big one. Soreness isn’t a score.
Changing exercises constantly is another. Repetition helps you see whether you’re actually getting stronger.
Then there’s staying with very light weights forever. If the last reps never feel challenging, your muscles have little reason to adapt.
Cardio isn’t the enemy. Walk, cycle, swim or run if you enjoy it.
How quickly will I notice results?
You may notice better coordination and confidence within a few weeks. Visible changes usually take longer.
I prefer tracking boring numbers. Say you goblet squat 8kg for 10 reps in week one, then 12kg for 10 clean reps in week eight. That tells you something useful even if the mirror isn’t shouting about it yet.
Strength training women over 40 works best when it stops feeling like a big project. You train, recover, add a little when you can, then come back next week. Some weeks are messy. You still come back.
FAQs
Is 40 too late to start strength training?
No. You can still improve strength and everyday movement in your 40s and beyond. Start at your current level.
Can women over 40 lift heavy weights?
Many can, yes. Build up gradually, keep your technique controlled and get professional guidance if an injury or health condition affects how you train.
How many exercises do I need in one workout?
Usually five to seven well-chosen movements are enough for a full-body session. You don’t need every machine in the gym.
Ready to get stronger?
Pick two days this week. Choose five basic movements. Use manageable weights and keep the first sessions simple. Make it something you’ll actually repeat.
HRT Weight Loss: What Women Should Know
If you’ve searched HRT weight loss after noticing your waistline change in your 40s or 50s, you’re asking a sensible question. Menopause can arrive with hot flushes, broken sleep, lower energy and a body that suddenly feels different. It’s frustrating.
HRT may help with menopause symptoms, but it isn’t a slimming treatment. The better question is: could treating those symptoms make weight management feel less difficult?
Does HRT actually help you lose weight?
Short answer: not directly.
HRT replaces hormones, mainly oestrogen, that fall around menopause. It’s used to relieve symptoms such as hot flushes, night sweats and vaginal symptoms, and some forms can help protect bone health. It isn’t prescribed by the NHS as a weight-loss medicine. The NHS also says there’s little evidence that most types of HRT cause weight gain; weight often changes around menopause and with age whether HRT is used or not.
That distinction matters. A lot.
When people talk about HRT weight loss, they sometimes mean the scales dropped after starting treatment. That can happen for several reasons. Better sleep may mean fewer late-night snacks. Fewer hot flushes may make exercise easier to stick with. Those are indirect effects, not evidence that HRT itself is burning body fat.
Why does weight often change around menopause?
Menopause doesn’t happen in isolation. Ageing is happening at the same time, and lean muscle can become harder to maintain if resistance training and nutrition aren’t keeping pace. Body-fat distribution may change too, with more fat gathering around the middle for some women. British Menopause Society guidance discusses reduced lean mass and changes in body composition during this stage.
Then there’s sleep. Wake at 2:17 am, throw the duvet off, fall asleep again at 4:00 am, and a 7:00 am gym session looks less likely. Repeat that several nights and routines slide.
My view is this gets missed. If a woman is sleeping five broken hours a night, I wouldn’t start by telling her to cut another 400 calories. I’d want to understand why she’s exhausted first.
Can HRT make losing weight feel easier?
For some women, yes. “Easier” is the useful word.
If treatment reduces disruptive menopause symptoms, someone may have more capacity to walk, train, cook and recover. That’s very different from saying HRT weight loss happens automatically. It doesn’t. HRT is symptom treatment, not a fat-burning drug.
Imagine Rachel, 51. She has stayed around 72 kg for years, then reaches 78 kg over 18 months while sleeping roughly five hours on bad nights. She also drops her two weekly strength sessions. If appropriate treatment improves her symptoms, rebuilding those routines may support weight management. HRT didn’t “melt” six kilos. The situation around her habits changed.
Will HRT make me gain weight instead?
This is a common worry before starting treatment. Current NHS advice is reassuring: there’s little evidence that most HRT causes weight gain. Menopause and ageing themselves are common periods for weight change.
Side effects can appear after starting or changing treatment. If something feels persistent or troublesome, speak to your GP, pharmacist or menopause clinician rather than assuming you need a harsher diet.
And don’t panic over a three-day scale jump. Body weight can wobble.
What should a realistic HRT weight loss plan include?
Start with things you can repeat.
A practical plan usually means regular movement, resistance training, balanced meals and enough recovery. NHS menopause advice recommends regular exercise, including strength and resistance work, alongside a healthy diet.
I’d rather see someone lose 4 kg over four months while keeping her strength than chase 4 kg in three weeks and spend months feeling drained. Fast isn’t automatically useful.
Don’t judge progress only by body weight either. Waist measurement, strength, energy, sleep quality and how clothes fit can show changes the scales miss.
Should I search “Personal Trainer Near Me” during menopause?
It can be useful, especially if you haven’t lifted weights before or you’re returning after a long break. The trainer doesn’t need to sell a special “menopause workout”. I’d be cautious if that’s the whole pitch.
Look for someone who can scale exercises, teach good technique and build a routine around your current fitness rather than your fitness 12 years ago. Two or three sensible resistance sessions may be more realistic than six punishing classes that you hate by week two. NHS advice supports strength and resistance exercise during menopause.
If you have osteoporosis, significant joint problems, pelvic-floor symptoms, heart disease or another medical condition, tell the trainer and get clinical advice where appropriate.
What should I ask after searching “Personal Trainer Near Me”?
Personal trainer, do they regularly work with women in their 40s, 50s and 60s? Can they adjust sessions after poor sleep or around previous injuries? Will they track strength and consistency, not just calories burned?
A good trainer should stay in their lane. They can help with exercise habits, but they shouldn’t tell you to start, stop, or change prescribed HRT. That conversation belongs with a qualified healthcare professional.
Sounds obvious. Social media makes it less obvious than it should be.
How quickly should weight loss happen?
There isn’t one perfect rate for every woman. Starting weight, health, medication, activity, and dieting history all matter.
The bigger point is that HRT weight loss shouldn’t become a race. If your plan leaves you constantly hungry, losing strength, skipping social events and thinking about food all day, it needs another look.
Sudden or unexplained weight changes deserve medical attention rather than being automatically blamed on menopause.
Who should I talk to before starting HRT?
Speak to a GP, nurse or menopause specialist who can look at your symptoms, medical history and the benefits and risks that apply to you. HRT comes in different forms, including tablets, patches, gels and sprays, and the right option depends on the individual.
HRT decisions shouldn’t come from a before-and-after photo. They also shouldn’t be based only on wanting to lose a stone.
For HRT weight loss, think of symptom treatment and weight management as connected but separate jobs. Improving the first may make the second less of a fight. Sometimes the scales barely change, though.
FAQs
Can HRT reduce belly fat?
HRT isn’t licensed as a belly-fat treatment. Menopause can affect body composition and fat distribution, but HRT shouldn’t be treated as a targeted fat-loss medicine.
How long after starting HRT will I lose weight?
There’s no set timetable because weight loss isn’t a guaranteed effect of HRT. Some women may find healthy routines easier when symptoms improve; others notice little or no scale change. Keep treatment reviews and weight goals as two separate conversations.
Is HRT worth taking just for weight loss?
Usually, no. HRT is used to manage menopause symptoms, with benefits and risks that should be discussed for your own circumstances. It shouldn’t be started purely as a slimming strategy. NICE and NHS guidance support individualized menopause treatment decisions.
If menopause symptoms are affecting your sleep, training or day-to-day life, book a review with your GP or menopause clinician. If you also want help rebuilding strength, choose a trainer who understands your health history and works alongside medical advice, not instead of it.
Perimenopause Weight Loss: What You Need to Know
If your old routine has stopped working, you're not imagining it. Perimenopause weight loss can feel slower because this stage often arrives with poorer sleep, stronger cravings, less energy, and changes in where your body stores fat.
Hormones matter, but they aren't the whole story. Ageing, muscle loss, stress, food habits, and daily movement all get mixed in. The answer isn't to punish yourself with tiny meals or endless cardio. A steadier plan works better: eat filling food, protect your muscle, sleep as well as you realistically can, and make the routine easy enough to repeat on a wet Wednesday in February.
Why is it harder to lose weight during perimenopause?
Perimenopause is the transition before menopause, when periods may become irregular, and symptoms such as hot flushes, low mood and disturbed sleep can appear. Falling and fluctuating oestrogen may influence fat distribution, so more weight can settle around the middle. NICE notes that weight gain is unlikely to be caused solely by perimenopause; the causes are usually mixed.
Sleep is a big part of that mix. After a night broken by sweats, getting up for a walk is harder and quicker, and sugary food looks far more appealing. Muscle mass also tends to decline with age. Less muscle can mean a slightly lower daily energy requirement, especially if activity has quietly dropped too. Your body hasn't “failed”. The conditions have changed, so the method needs to change with them.
What should I eat for perimenopause weight loss?
Build most meals around three things: protein, vegetables or fruit, and a sensible portion of high-fibre carbohydrate. Think eggs with wholegrain toast and tomatoes; lentil soup with yoghurt; salmon, potatoes and greens; or chicken with brown rice and peppers. These are normal UK foods. No special menopause powder required.
Protein helps preserve muscle and makes a meal more satisfying. Include a source at breakfast rather than saving it all for dinner. Yoghurt, eggs, beans, tofu, fish and lean meat all count. Fibre from oats, pulses, vegetables and wholegrains helps with fullness. Calcium-rich food supports bones too.
Portions still matter, even when the ingredients are healthy. Nuts, cheese, oils and granola are nutritious but easy to overserve. Don't ban them; look at the amount. A tablespoon of oil disappears into a pan rather fast.
A realistic example: “Rachel”, a composite 47-year-old office worker in Leeds, swapped her café muffin and sweet latte for two eggs, toast and a smaller unsweetened latte four mornings a week. That removed roughly 250 to 300 calories on those days without banning bread. I'd favour that over a seven-day detox.
Do I need to count calories to lose weight?
Not necessarily. A short food diary can expose forgotten drinks, nibbles and oversized extras, but tracking makes some people anxious. A simple plate guide may suit you better: roughly half vegetables, a quarter protein and a quarter starchy food. It won't be exact. It doesn't have to be.
For steady perimenopause weight loss, choose a modest pattern you can maintain. Skipping breakfast, eating a thin salad at lunch and grazing all evening may just be an under-fed day catching up with you. Keep easy options around: soup, tinned tuna, microwave wholegrains, frozen vegetables and plain yoghurt.
Which exercise is best during perimenopause?
Strength work should be near the top of the list. The NHS recommends regular exercise with weight-bearing and resistance activity to support bones, while UK guidance commonly advises at least 150 minutes of moderate activity a week plus muscle-strengthening work on two days. You can build towards that. Starting with ten minutes still counts. Strength training can also support perimenopause weight loss by helping preserve muscle while you reduce excess body fat.
Two full-body sessions can include chair squats, rows, wall press-ups and hip hinges. A qualified personal trainer can teach technique and adapt exercises if your knees, pelvic floor or back need care. They aren't compulsory, and a good one shouldn't leave you wrecked for four days.
Walking raises daily energy use without demanding a heroic recovery. Try 15 minutes after lunch or get off the bus one stop early. One example I use is 6,000 daily steps becoming 7,500, not an overnight leap to 15,000. Small rises stick better.
Can strength training help with belly fat?
You can't choose where fat comes off first, no matter what an advert promises. Abdominal exercises strengthen the muscles underneath; they don't selectively burn the fat above them. Whole-body fat loss comes from a consistent energy deficit, while resistance training helps you retain or build muscle. That combination can change waist measurement and body shape even when the scales move slowly.
This is where perimenopause weight loss can look different from a crash diet. You might lose 2 kg over eight weeks yet lift heavier and notice trousers fitting better. I think waist measurement, strength and energy are worth tracking beside weight. One number misses quite a lot.
If you're new to lifting, book a leisure-centre induction or work with a personal trainer experienced with midlife women. If the pitch is mostly punishment and meal-replacement shakes, walk away.
How do sleep and stress affect weight?
Poor sleep doesn't make fat loss impossible, but it makes the habits harder. Hunger feels louder. Cooking feels like work. Keep the bedroom cool, reduce caffeine later in the day, and keep alcohol modest; it adds calories and may trigger symptoms.
Stress management doesn't require an hour of meditation. Five quiet minutes, a walk, or writing tomorrow's tasks on paper may help. If you reach 9 pm exhausted and hungry, prepare lunch before sitting down for the evening. Not glamorous.
Does HRT help you lose weight?
Hormone replacement therapy treats menopausal symptoms; it isn't a weight-loss medicine. Symptom relief may make healthy routines easier, but don't start HRT simply to reduce body weight. Discuss the benefits and risks with a GP or qualified menopause clinician.
The same caution applies to “menopause fat burners”, detox teas and high-dose supplements. They can waste money, interact with medicines or cause side effects. Perimenopause weight loss still rests on food intake, movement, recovery and a plan you can live with.
What is a sensible four-week starting plan?
Week one: record meals, drinks, sleep and steps. Week two: add protein to breakfast and take three 15-minute walks. Week three: complete two short strength sessions. Week four: adjust one portion or snack that gives plenty of energy without much satisfaction.
Weigh once or twice weekly under similar conditions if scales don't upset you. Daily changes reflect water, salt and menstrual fluctuations, not just fat. Judge the trend over four to six weeks. When nothing changes, check consistency before cutting more food.
Aiming for slow, repeatable perimenopause weight loss is usually kinder to muscle, mood and family life than chasing a dramatic weekly number. See your GP if weight changes are sudden or unexplained, or if you also have severe fatigue, marked thirst, swelling, persistent low mood or other symptoms. Thyroid problems, diabetes, medicines and several health conditions can affect weight.
Frequently asked questions
How quickly should I expect to lose weight during perimenopause?
There isn't one correct weekly rate. A slow trend over several weeks means more than a sharp drop after a restrictive diet. Health, activity, medicines and your cycle all affect the scale.
Can I lose weight without joining a gym?
Yes. Walking, stairs, resistance bands, home dumbbells and body-weight movements can work. If you have pain, osteoporosis, a heart condition or haven't exercised for years, ask a health professional where to begin.
What should I do if nothing works?
Take a two-week honest record to your GP, practice nurse or registered dietitian. They can review symptoms, medicines, eating patterns and whether tests are appropriate. For some people, structured NHS weight-management support or prescribed treatment may be suitable.
Best Exercises for Menopause Belly Fat (That Actually Work)
If you’ve noticed more weight gathering around your middle and thought “where has this come from?” you’re definitely not alone.
Menopause belly fat is one of the most common frustrations I hear from women over 40.
And I completely understand how disheartening it can feel, especially when your body seems to be changing in ways you don’t recognise or feel in control of.
The good news? There are ways to reduce menopause belly fat, but they might look a little different to what you expect.
Why Menopause Belly Fat Happens
During menopause, hormonal changes, particularly a drop in oestrogen, can lead to:
- Increased fat storage around the stomach
- Reduced muscle mass
- Slower metabolism
This is why many women suddenly find that weight settles around their middle, even if their lifestyle hasn’t changed.
Let’s Clear One Thing Up First…
You can’t spot reduce fat.
No amount of crunches or ab exercises will specifically burn fat from your stomach.
But you can:
- Reduce overall body fat
- Strengthen your core
- Improve your shape and confidence
“But I Don’t Feel Comfortable in a Gym…”
Before we talk about exercises, I want to address something really important.
A lot of women I work with tell me:
- “I don’t feel confident going into a gym”
- “I’ve got bad knees”
- “I’ve never done things like push-ups or weights before”
- “Those exercises just aren’t for me”
And that’s completely okay.
You do not need to be doing heavy squats or intense gym workouts to start seeing results.
The best exercises for menopause belly fat are the ones you feel comfortable doing and can stick to consistently.
Best Exercises for Menopause Belly Fat (Beginner-Friendly)
- Walking (One of the Most Effective Tools)
This is often overlooked, but walking is incredibly powerful.
It helps:
- Burn calories
- Reduce stress (which impacts belly fat)
- Improve overall health
Start with what feels manageable, even 20–30 minutes a day can make a difference.
- Gentle Strength Training (At Your Level)
Strength training doesn’t have to mean lifting heavy weights in a gym.
You can start with:
- Sit-to-stands (from a chair)
- Wall push-ups
- Resistance band exercises
- Light dumbbells at home
These help build strength, support your metabolism, and improve fat loss, without feeling overwhelming.
- Core Stability Exercises
Instead of traditional sit-ups, focus on exercises that support your core safely:
- Seated knee lifts
- Heel slides
- Gentle plank variations (on knees or elevated)
These help strengthen your core without putting pressure on your back or joints.
- Low-Impact Cardio
If high-impact workouts feel too much, there are plenty of effective alternatives:
- Cycling
- Swimming
- Cross trainer
- Brisk walking
These are much kinder on your joints while still supporting fat loss.
- Movement That You Enjoy
This is one of the most important (and often forgotten) points.
The best exercise is the one you’ll actually do.
That might be:
- Dancing
- Pilates
- Yoga
- Home workouts
Consistency always beats intensity.
What to Avoid
One of the biggest mistakes I see is women trying to do too much, too quickly.
Things to avoid:
- Overtraining
- Jumping into intense workouts too soon
- Following extreme fitness plans
- Doing exercises that feel uncomfortable or intimidating
This can increase stress on the body, which can actually make menopause belly fat worse.
It’s Not Just About Exercise
Reducing menopause belly fat isn’t just about workouts.
You also need to support your body with:
- Good nutrition
- Quality sleep
- Stress management
All of these play a huge role in how your body stores fat.
The best exercises for menopause belly fat aren’t about pushing yourself to extremes.
They’re about finding a routine that works for your body, your lifestyle, and your confidence level.
Start where you are. Build gradually. Stay consistent.
That’s where real change happens.
Ready for Support?
If you’re not sure where to start, or you feel stuck trying to figure it out on your own — I can help.
I specialise in helping women over 40 build strength, lose weight, and feel confident again, in a way that feels achievable and sustainable.
👉 Explore my menopause coaching programmes
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Chest Supported Row: The Smart Way to Build a Stronger Back
Learn how the chest supported row improves back strength, posture, and muscle balance with proper form, common mistakes, and training tips.
Constructing a solid and well-balanced back is probably the most essential element of any workout regimen. A strong upper body not only enhances your alignment, enables you to lift heavy weights comfortably, lessens the chances of injury, but also gives you a very sporty and well-built look.
Though many people depend on bent-over rows, barbell exercises, and pull-ups, chest-supported rows can also be a great alternative with fewer lower back strains and great results.
Chest-supported rows basically help work the upper and middle back muscles while the body is held stable. Since you are lying on an inclined bench, there will be less momentum, and the spine will bear less weight. This simply implies that your back muscles will actively perform more work without help.
This form of exercise is loved by the whole spectrum of lifters - from beginners to professionals, athletes, and even those who have been injured and want to come back. It is so simple that anyone will be able to do it, and it can be fitted to different training levels and almost any kind of workout plan.
Why This Exercise Should Be Part of Your Workout
While regular row exercises are great for back growth, they usually require a very strong lower back and excellent body control. When people get tired, they might start swinging the weights, rounding their backs, or even using their hips to finish the exercise. However, these blunders will not only reduce the workout efficiency but also lead to back pain and injury.
Getting support from the bench can help you avoid all these kinds of problems. As your Chest-supported rows will be resting on the bench's backrest, your body will not be able to move freely, which means you can concentrate fully on pulling with your upper body without worrying about losing balance.
This workout mainly engages the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, and biceps. It even activates the smaller stabilizing muscles around your shoulder blades. Altogether, these muscles enhance your pulling strength and give you that "broader-and-more-defined" upper back look, which is something a lot of people would really like to have.
An additional great thing about it is the great ease with which you can keep the exercise form absolutely perfect from start to finish. Basically, the bench acts like a guard that stops you from dramatically swaying your body even after you are exhausted.
Why You Should Do the Chest-Supported Row
This exercise has been a favorite one for gym goers and fitness enthusiasts alike, and it might become yours soon.
1. Reduced Lower Back Strain
The main benefit that stands out is significantly less risk of aggravating the lower back, or in other words, less lower back involvement. So, with bent-over rows, the lower back muscles need to be kept tight for the entire duration of the exercise to maintain the body position. And especially, for those who do not have a strong core or who suffer from back pain, holding that position for a few seconds can be rather unpleasant.
When you support your upper body by leaning it onto a bench, the lower back muscles get a chance to rest even as the upper back is being worked. Therefore, that particular exercise dwells on back development without exacerbating the pressure that the spine undergoes.
2. Better Muscle Isolation
By locking your body into position, it becomes significantly more difficult to cheat. You won't be able to use your hips or generate momentum by swinging the weight upwards. Essentially, your back muscles will be doing almost all the work.
Usually, when a muscle is isolated more efficiently, that leads to a stronger contraction and, in the long run, greater strength. Many regular gym goers even say that they feel a deeper burn in their middle back when doing this exercise as compared to other rowing exercises.
3. Better Posture
One of the main components of modern lifestyle is to spend most of the time sitting either in front of a computer or just using a phone. These activities, when done for a prolonged period of time, can eventually lead to the weakening of the muscles responsible for pulling the shoulders back.
Working out the upper back can be a great remedy for this issue. Besides that, mastering this movement will help your shoulder blades move in the right way, which will greatly motivate you to maintain a more vertical position. Gradually, your posture will improve along with the neck and shoulder tension reduction.
4. Great for Even Muscle Development
Sometimes it might happen that one half of the body is stronger than the other. Using dumbbells for the exercises can be an excellent way to work each arm separately. This means that you will be addressing muscle imbalances and, at the same time, preventing the stronger side from dominating.
A good balance of strength is crucial not only for really active athletes but also for those who want to live a long and healthy life.
Step-by-Step Guide for the Chest-Supported Row
Mastering the technique is a must if you want to achieve the best possible results. The exercise can be carried out with dumbbells, a barbell, resistance bands, or a machine. Dumbbells, however, are usually the least complicated way to get started.
- Set the incline of your adjustable bench to roughly 30 to 45 degrees.
- Lie pit down with your chest making a solid contact with the bench.
- While holding a dumbbell in each hand, let your arms hang straight down.
- Feet should remain firmly planted on the floor for balance.
- Draw the dumbbells upward to reach your lower ribs or waist level.
- When the weights are at their highest point, really tighten your shoulder blades together.
- Wait for a second and then slowly lower the dumbbells back to where you started.
- Do the desired number of repetitions.
What really matters is that you perform the movement in a controlled manner. You should not be rushing through the exercise or dropping the weights down too fast.
Form Tips for Better Results
Instead of looking straight ahead, keep your head in its natural position.
Bring your elbows backward without flaring them out too much.
Make sure that between your shoulder blades, you are actually contracting the muscle.
Pick a weight with which you will be able to have total control of your movements.
To keep maximum tension in the muscles, lower the weights at a slow pace.
Although it is a very common mistake that people tend to go for such heavy weights that they are not able to handle them, it is really not necessary. In such a case, their shoulders will lift upward like they were shrugging, and before you know it, your exercise will be almost worthless. Work with a moderate weight level and make sure your technique is impeccable first.
When the movement is simpler to control as compared to other rowing exercises, there are still a few mistakes for the most part that one can make.
Too Heavy Weights
Just because the weights are heavy, it does not necessarily mean that one can do good form at the same time. If you cannot pause for a moment at the top and even control the descent phase, it means your weight is too heavy.
Choose a load that allows you to complete every repetition smoothly.
Lifting With the Arms Instead of the Back
Biceps tend to assist naturally in rowing exercises; however, they mustn't perform the entire work. If you experience the activity mainly in your arms, consider pushing your elbows backward and making a tight squeeze of your shoulder blades.
Reduction of Motion Span
There are some individuals who only move the weights a few inches. This decreases the muscle activation and hinders progress.
At the bottom, let the arms extend fully, then bring the pull-up completely to the body.
Shoulder Rounding
Hyperscapular rounding raises the stress on the upper body unnecessarily and at the same time lowers the excellence of the movement. Keep the chest tightly against the bench and throughout the set, maintain a strong posture.
Great Modifications to Experiment With
After you master the simple one, you may wish to try out different variations.
Incline Dumbbell Row
It is the most standard and generally best alternative for many people. Dumbbells provide a natural motion path and help in training each side evenly.
Barbell Variation
You can use a barbell if you have a bench allowing free movement of the weight below. This method usually enables you to lift heavier weights.
Single-Arm Variation
Working one side at a time can increase concentration and expose strength imbalances between the left and right sides.
Machine-Based Option
Most gyms provide row machines equipped with a chest pad. These are good because they offer a stable path and are very simple to modify.
Resistance Band Alternative
In case your home is your gym, resistance bands can stand in for weights quite nicely. Attach the band well and do the same pulling action while you remain supported.
Workout Plans and Number of Repetitions
The ideal amount of sets and reps depends on your objective.
- To build muscles: 3 to 4 sets of 8 to 12 reps
- To gain strength: 4 to 5 sets of 5 to 8 reps
- For muscle endurance: 2 to 3 sets of 12 to 15 reps
This fitness drill generally fits well in the middle of a session focusing on the upper body or back. You can match it with such exercises as pull-ups, lat pulldowns, face pulls, or rear-delt raises.
If back training is your routine twice a week, then you can do this movement one time and the other time, when you do a different type of row. This way, you get variety along with complete back development.
Who Should Use This Exercise?
This exercise is something that almost everyone can try doing.
For beginners, the bench offers stability, and the whole exercise is easier to learn as a result. Intermediate and advanced lifters, on the other hand, value the fact that this exercise allows them to isolate the back even more effectively.
Athletes who participate in football, wrestling, swimming, and climbing can use it to develop pulling strength. Those who keep their bodies in a seated position for long durations may see changes in their posture as well as a reduction in shoulder tightness.
It’s even a safe exercise to do while recuperating from some minor back problems. But those who have pain or injuries should definitely get a professional before starting to exercise.
Conclusion
The chest-supported row is really the most powerful one among all the back exercises for building a strong and healthy back. Slowly controlled repetitions, using a manageable weight and focusing on muscle contraction with each pull, are what you need to do step by step to make it work.
You can experiment with it at least once or twice a week, as it is during a back or upper-body session. The main thing is to give your muscles enough time to recover so that they do not get overtrained. Be sure to add this one to your weekly schedule, stick to it, and you will see that your posture will get straighter, you will have an improved upper-body balance, and confidence in your training will come that much easier. For more expert advice on building a stronger lower body, visit The health and fitness coach
Frequently Asked Questions
1. What muscles does this exercise target?
The main muscles targeted by this exercise are the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, and biceps. Besides that, it also works the smaller muscles that help stabilize the shoulder blades.
2. Is it better than a bent-over row?
These two movements are not always opposites, so one cannot be better than the other in all situations. The bent-over row will allow you to use more weight, and at the same time, the lower back will get work, while with this one, your posture will be more supported, and the upper back will be isolated better.
3. Can beginners do this exercise?
Sure! It is one of the safest and most effective exercises for beginners when it comes to row movements, as using a bench makes it easier to keep the body stable and also facilitates learning good form.
4. How often should I include it in my workout?
Generally, it can fit into one or two sessions per week as part of a back or upper-body workout. Plan your workout program with enough recovery time in between so that you won’t be overdoing it and risking injury.
5. What equipment do I need?
Your minimal equipment will be an adjustable incline bench and dumbbells. Although you may also do it with a barbell, resistance bands, or a machine, you can vary your routine depending on the equipment at your disposal.
MET Calculator – What is a MET?
Are you tired of feeling like your workouts are not producing the results you want? Are you looking for a way to maximise your efforts and achieve your fitness goals faster? Look no further than the MET calculator.
This powerful tool can help you measure the intensity of your workouts and adjust them accordingly, allowing you to burn more calories and build more muscle in less time. But where do you start if you're new to the world of MET? In this beginner's guide, we'll explain everything you need to know about using the MET calculator, from how it works to how to incorporate it into your fitness routine.
With this valuable information, you'll be well on your way to achieving the body you've always dreamed of. So, let's dive in and discover the secrets of maximising your workout with MET!
What is the MET Calculator
To determine the intensity of physical activity, a MET calculator is often used. It can help you determine how many calories you burn during exercise and how much time you spent working out.
The MET is an acronym for metabolic equivalent, which is a unit of measurement that describes how much energy it takes to perform various activities.
The MET calculator uses this measurement to calculate how many calories you burn while performing specific activities. It also measures the intensity of your workout by evaluating your heart rate and oxygen consumption.
How to Calculate MET
MET stands for Metabolic Equivalent of Task and is a value that tells you how much oxygen you use per minute when you do a given activity. The higher the MET value, the more energy-demanding an activity is. The MET level of an activity can be determined by multiplying your body weight in kilograms by the intensity level of your activity and then dividing by 3.5.
Scientifically, Your muscles' cells use oxygen to help produce the energy required to move them. Per kilogram (kg) of body weight per minute, 3.5 millilitres of oxygen are consumed to equal one MET.
For example, if you weigh 70 kg (154 lbs) and bike at an intensity level of 7 on a scale from 1 to 10, your MET value would be:
MET Value = [(70 x 7) / 3.5] = [49 x 7 / 3.5] = [2157 / 3.5] = 696
If you’re having trouble computing the MET, click here to access our free and easy calculator. All you need to do is to input values and we generate results for you!
Factors that Affect MET
The effect of METs on the body is dependent on several factors, including the person's gender, age and health conditions. For example, older people tend to have a lower level of physical activity than younger people, so they may need to spend more time doing low-intensity activities to achieve the same health benefits as younger people.
The following are some factors that affect MET values:
- Body size: The larger your body, the more energy you need to maintain your body temperature. People who weigh more have higher MET values than those who weigh less because they burn more energy while performing physical activities compared to lighter individuals with similar levels of exertion.
- Body fat: Body fat is an insulator, so the fatter you are, the harder it is for your body to lose heat.
- Age: Because children have a higher ratio of surface area to body mass than adults, they lose heat faster and need more calories to maintain their body temperature. The MET value decreases with age. For example, if a 30-year-old man takes up jogging for 20 minutes three times per week at an intensity of six METs, he will burn about 450 calories in an hour. However, if he does this activity at 70, he will only burn about 200 calories in an hour due to decreased muscle mass and a slower metabolism.
- Gender: Men tend to have more muscle mass than women do, so they may burn more calories but not necessarily more METs (if they are doing the same activity). Women tend to have more body fat than men do, which means that activities like walking will use fewer METs for them than men of equal weight but less muscle mass.
Using MET to Achieve Your Fitness Goals
Incorporating the MET system into your fitness tracking can help you get a better grasp of how hard you’re working, and it can help you make sure that you’re not overdoing it. It’s also useful for determining whether or not you need to go to the gym after work or if you can just settle for a brisk walk.
In terms of food choice, knowing your METs will help you better understand how many calories you're burning. You can then use this information to increase or decrease your calorie intake. For example, if you're trying to lose weight and want to eat more protein, but you don't know how many grams of protein a person needs per day, simply look up the MET value for foods that contain protein. This will give you an idea of how much energy (calories) is required for your body to process that food.
MET measures both energy expenditure and oxygen consumption and is commonly used as an indicator of health status. For example, if someone has heart disease or diabetes and needs to lose weight, they may need to exercise at higher levels in order to achieve lower BMIs. In this context, it's important not only to use the right amount of exercise based on your fitness level but also to make sure that you're getting enough sleep and keeping active throughout the day by engaging in activities like walking or vacuuming instead of sitting around watching TV all day long!
Conclusion
To sum up, the benefits of setting your MET as a baseline for your goals is that you will be able to measure your rate of weight loss/gain accurately and you will have a better understanding of where you are by focusing on average MET values for each meal and food. And if you're just leading an overall healthier lifestyle, it's a great way to get some extraordinary insight into what's happening in your body when you engage in different activities. Whether you are looking to lose weight or simply lead a healthier life, tracking your calorie burn through MET is a helpful tool.
If you're serious about the data and have a good idea of what your body is telling you, then I'm sure you'll be able to achieve better results for your health. Book a call today if you need help in achieving your fitness goals.
NATURAL ARTHRITIS REMEDY TO REDUCE INFLAMMATION
Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have the common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.
But scientists have found some very effective anti-inflammatory agents in our own kitchen that can be used as an arthritis remedy. Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic supplement.
GINGER
One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced.
However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)
CINNAMON
This rather delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)
YELLOW AND ORANGE FRUIT AND VEG
Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)
OLIVE OIL
Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependant' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart-protective effect.
Interestingly, scientists have also found that a diet high in refined grains, sugary soft drinks, processed meat and even diet soft drinks can encourage both inflammation and type 2 diabetes.
WHAT'S ALL THE FUSS ABOUT OMEGA 3 FISH OILS ANYWAY?
Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body? Why are Omega 3 fatty acids good?
Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer being done enough to get all the essential fats we need. The mercury levels that are prevalent in some fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.
These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.
The American Heart Association recommends the use of fish oils to help your heart's performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.
Also, research has shown that fish oils, and omega-3 supplements, can help decrease the risk of arrhythmias, reduce triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.
Love, The Coach x
10 WAYS TO SNEAK EXTRA FRUIT AND VEG INTO YOUR FAMILY’S DIET
We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food, rather than eating fruit and vegetables. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.
- Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.
- Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.
- Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.
- Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.
- Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.
- Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.
- Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).
- Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.
- Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.
- Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick.
Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.
Here is another tip:
Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.
Love, The Coach x
12 Hour Endurance Race In Aid Of British Heart Foundation
I am running a 12 hour endurance race as part of the Suffolk Trail Fest on Saturday 15th - Sunday 16th June. I will be starting my run at Midnight, going non-stop for 12 hours until noon on the Sunday.
Obviously, my friends and family will be there enjoying the campsite, street food, drink stalls and live music...cheering me on in spirit whilst they keep theirs up with copious amounts of food and beer.
I am running in aid of British Heart Foundation. Heart disease is the no. 1 cause of death in the UK and USA, with over 40% of all deaths resulting from a dodgy ticker. As you know I have two small boys, Charlie and George, and guess what...the precursors of heart disease start infecting the arteries from the age of 3! Yes 3 years old! I want my boys to have a healthy future and I want the same for every other man, woman and child out there.
I will keep you updated with weekly posts about my training and photo updates.
Please support the cause by donating now on my website Event Page and help me stop heartbreak forever!
