Over the years there has been lots of conflicting information about what the best exercise is for women, which can leave you feeling overwhelmed and not sure where to start. My job as a women’s health and fitness coach is to empower you to take the steps to achieve a healthy and happier version of yourself. In this article I am going to share the facts about strength training and why I believe it to be one of the best forms of exercise. One of the reasons I love strength training is it can be done at all stages of your life whether you are pregnant, early postpartum or further along in your motherhood journey.

Resistance training improves

• Strength in key areas like the core, legs, lower back and upper body

• Improves heart health

Many women avoid strength training and opt for sweaty cardio due to the fear of getting too ‘bulky’ or lacking confidence in the weights area of gyms. I am here to tell you that strength training will not get you ‘bulky’; you do not need a fancy gym membership to complete a strength-based workout. Strength training includes body weight exercises, free weights and even resistance band exercises qualify as strength training. You have options ladies, you do not have to enter a gym if this is scary for you.

From weight loss to a better heart, there are many benefits for women of strength training. Here are just a few

1. Strength training builds and maintains muscle mass. Strength training is the best when it comes to building muscle. For women strength training is the best form of exercise if you are looking to shape and tone the body; lifting weights signals the muscles to adapt and get stronger.

2. Strength training makes your joints stronger, and protects bone health. As we get older our muscle mass decreases and our joints become weaker. Incorporating gentle strength-based exercises can help joint health and protect the bones as we get older. Many moves like squats and lunges strengthen the glutes whilst mimicking functional movement patterns. As busy mums, we do these movement patterns every day, whether it is kneeling down to pick our baby up from the floor or simply getting up from a chair. By incorporating these moves you will be keeping the joints strong for everyday activities.

3. Best forms of low-impact cardio. The key is to focus workouts on compound movements like squats, deadlifts and chest presses. In addition, keep rest periods to a minimum to push the body. Perform these compound movements with very little rest between each set you will increase your heart rate and reap the aerobic benefits.

4. Supports weight loss and weight management. Lifting weights helps to burn calories and store energy more efficiently. Muscle burns fat quicker, therefore if you increase your muscle mass this will have a positive effect on the efficiency of the metabolism. After strength training the body continues to burn calories, which can last from several minutes to several hours after the workout.

5. Improves cardiovascular health. Recent studies have shown that strength training can be just as effective as cardio in promoting heart health.

If you are unsure of what strength program to start with you will find plenty of strength-based workouts on my FIT MAMA Powered By Mari Carmen Fitness App, available to download on the App Store and Google Play.