Exercise Knowledge Essential for Women as They Grow Older: Learn These Four Workouts, Suggests Expert
In the realm of fitness and wellness, strength training has emerged as a powerful tool for women seeking to maintain their health and vitality throughout various stages of life. Saima Husain, a certified personal trainer based in London, is at the forefront of this movement, working tirelessly to help women build strength and reap the myriad benefits that come with it.
Strength training is essential for preserving muscle mass and supporting bone health, stability, and overall resilience, particularly for women who experience a natural decline in muscle mass and bone density over time. By incorporating strength workouts into their routine, women can reduce the risk of osteoporosis, improve joint stability, and boost their mood and confidence.
One such exercise that Saima Husain recommends is the staggered Romanian deadlift. To perform this move, stand with one foot slightly behind the other, holding a dumbbell in each hand. Hinge at the hips and lower the dumbbells until you feel a stretch in the hamstring of the front leg, keeping the dumbbells close to your legs, maintaining a flat back, and engaging the core. This exercise strengthens the glutes, hamstrings, and lower back while also challenging balance and improving form in the deadlift and squat.
Another effective move is the dumbbell chest press, which targets the chest, shoulder, and triceps. This exercise is beneficial for women who feel weaker in the upper body, as it can help with everyday tasks like lifting children or reaching for items on a high shelf. To perform the dumbbell chest press, lie on a flat bench with a dumbbell in each hand, press the dumbbells upwards, and lower them back down with control.
Saima Husain also emphasises the importance of protecting against shoulder injuries, and the prone dumbbell row is a move that helps achieve this. To perform this exercise, lie face down on a bench with a dumbbell in each hand, lower the dumbbells towards your sides, and lift them back up while squeezing your shoulder blades together. Using a bench during the prone dumbbell row reduces the impact on the lower back and isolates the upper body for better focus on the movement.
Weighted walks with dumbbells or kettlebells during farmer's carry enhance grip strength, core stability, and shoulder endurance. To perform this move, simply hold the weight in each hand and walk for a set distance. Performing farmer's carry can make everyday tasks like carrying heavy shopping easier.
Saima Husain is a staunch advocate for the benefits of strength training and has shared her four favourite moves she uses with clients to help build a stronger body for life. By incorporating these moves into their routine, women can future-proof their bodies and enjoy a more active, confident, and resilient life.
Husain believes that putting in the work now will pay off later, and that building strength before menopause can lead to more mobility, strength, and resilience during those years. The prone dumbbell row, for example, strengthens the upper back and lats while improving posture, which is crucial for maintaining good health and mobility as women age.
In conclusion, strength training is a powerful tool for women seeking to maintain their health, confidence, and vitality throughout their lives. By following Saima Husain's recommended moves and incorporating strength training into their routine, women can enjoy a more active, confident, and resilient life.
Strength training is crucial, as it helps women build muscle mass, supporting bone health and stability. Saima Husain, a certified personal trainer, recommends exercises like the staggered Romanian deadlift and dumbbell chest press to achieve this. Protecting against shoulder injuries is also important, and Saima suggests the prone dumbbell row for a stronger, more resilient upper body. By using these strength training moves regularly, women can future-proof their bodies, maintaining their health, confidence, and vitality throughout all stages of life.
