Transform Your Fitness Routine: The Power of Strength Training
In the journey of weight loss and fitness, embracing strength training can make all the difference. Take the inspiring case of Alison Hammond, who successfully lost 11 stone at the age of 51. Her experience highlights how switching from traditional cardio exercises to strength training can lead to extraordinary results. Let’s explore practical fitness strategies that can help anyone improve their health and wellness.
Alison’s transformation began with her personal trainer, Ellis Gatfield, who recognized that Alison didn’t enjoy traditional forms of cardio. Rather than pushing her to spend long hours on a treadmill, Ellis focused on elevating her heart rate through resistance training. This approach not only made workouts more enjoyable but also effectively contributed to Alison’s weight loss.
Eventually, Alison trained with fitness coach Lui Mancini. With a continued emphasis on resistance training, Lui structured Alison’s workouts using workout splits. This program involved targeting different muscle groups, ensuring that Alison had sufficient recovery time between sessions.
Lui emphasizes the importance of strength training in Alison’s transformation. “As she built muscle, her metabolic rate increased, which in turn led to effective fat burning and improved overall mobility,” he explains to Women’s Health.
“We maintained high intensity throughout every session, focusing on challenging weights and minimizing rest periods,” Lui adds. “Keeping Alison engaged in activities she enjoyed ensured that she remained committed to her fitness journey.”
Feeling inspired? Here’s a 30-minute upper-body strength workout derived from Alison’s routine.
A quick note: Effective weight loss is not solely about exercise or diet. Combining movement with a balanced diet that suits your lifestyle is key to sustainable results.
30-Minute Upper-Body Strength Workout
**10-Minute Warm-Up:** Steady walk on treadmill or indoor cycling
- **Sets:** 3
- **Reps:** 12/10/10
- **Rest:** 45-60 seconds between sets
- **Sets:** 3
- **Reps:** 10/10/10
- **Rest:** 45-60 seconds between sets
- **Sets:** 3
- **Reps:** 12/15/30
- **Rest:** 45-60 seconds between sets
- **Sets:** 3 Drop Sets (perform as follows):
- 10 reps @ 8kg
- 12 reps @ 6kg
- 15 reps @ 4kg
- **Rest:** 45-60 seconds between drop sets. (No rest between weight changes within the drop set.)
How Often to Do the Workout
“Alison generally aimed for a minimum of two sessions per week,” says Lui. “This could increase to four sessions depending on her schedule, energy levels, and other factors.”
“The frequency of your workouts should align with your personal schedule and fitness goals. The upper/lower split method allows for comprehensive coverage of all muscle groups while providing ample rest days.”
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How Heavy Your Weights Should Be
Select a weight that challenges you and allows you to maintain proper form throughout your set. If the last few reps feel manageable, consider increasing the weight slightly. Alternatively, if your form falters or completing the set becomes difficult, reduce the weight. The essence is to progressively challenge your muscles while ensuring safe, controlled movements.
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health, and nutrition since the start of her decade-long career in journalism. She has worked with various publications, promoting fitness for all ages and inspiring individuals to pursue healthy lifestyles.
