How is your training going?
By Week 3, you should be starting to feel more comfortable with your training sessions. Hopefully, those initial muscle aches and soreness are settling down, and you’re beginning to feel stronger and more confident with each workout.
Remember, consistency is the key. You don’t need to have a perfect workout every time — the most important thing is that you keep showing up and putting in the effort.
Coach Nic is available to help with any questions you have about your program and is also happy to check your progress and make sure you’re on the right track.
Why Weight Training?
We recommend prioritising weight training because it offers so many benefits for women. It is an effective way to build strength, improve body composition and support your long-term health and fitness.
Some of the benefits of regular weight training include:
- Builds strength and lean muscle – helping you feel stronger and more capable in everyday life.
- Supports a healthy metabolism – maintaining muscle mass helps your body use energy efficiently.
- Improves muscle tone and body composition – building muscle while reducing body fat can help create a stronger, leaner appearance.
- Supports bone health – resistance training can help maintain bone density and strengthen the muscles, joints and connective tissues that support your body.
- Improves insulin sensitivity – helping your body use blood sugar more effectively.
- Supports cardiovascular and metabolic health – regular resistance training can contribute to better overall health and wellbeing.
- Boosts confidence and mood – exercise can help reduce stress, improve your mood and give you a fantastic sense of achievement.
- Helps preserve muscle and mobility as we age – maintaining strength is an important part of staying active, independent and healthy throughout life.
And ladies, don’t be afraid of lifting weights! Weight training does not automatically make women bulky. Building significant muscle size takes considerable time, training and nutrition. For most women, resistance training is a fantastic way to become stronger, fitter and more defined.
Get Your Steps Up!
This week, we also encourage you to focus on increasing your daily movement and aim for around 10,000 steps a day, if this is appropriate for your current fitness level.
Your step count is a great way to increase your daily energy expenditure without having to spend hours in the gym. Every step counts, so if you’re currently well below 10,000, don’t worry — simply aim to improve on your usual daily activity.
Walking is one of the easiest forms of exercise to incorporate into your everyday routine. It is low impact, supports cardiovascular fitness and can help improve your general health and wellbeing.
But walking isn't just about fitness. It can also be a fantastic way to clear your head, reduce stress and get some fresh air.
Pop in your headphones and listen to your favorite podcast, music or audiobook while you walk. You might even find that your daily walk becomes one of your favorite parts of the day!
Walking + Weight Training = A Great Combination
For women wanting to improve their fitness, strength, body composition and long-term health, walking and weight training complement each other beautifully.
Weight training helps build and maintain muscle, while walking increases daily movement and supports cardiovascular fitness.
You don’t need to spend hours doing cardio to get the benefits. Focus on your strength sessions, keep moving throughout the day and make walking part of your regular routine.
Remember...
You don’t have to do everything perfectly — you just need to keep moving forward.
Every workout completed, every step taken and every healthy choice you make is another investment in your health.
Keep going — you’re doing great!