If you’re a complete beginner, begin with a basic balance and reaching exercise. You can reach for an object to make it easier. If you want to increase the difficulty reach farther down to touch the floor. When you’re prepared to incorporate a weight, start with a light one and gradually increas

Both share very similar mechanics, working your hamstring and glute muscles. Here are some benefits + differences of each: Traditional Stance: 👉🏽Weight is evenly distributed on both legs 👉🏽Back is flat 👉🏽Hip hinging movement Staggered stance: 👉🏽Places most of the weight on front leg 👉

I get so many DMs about how to start weight lifting and how do you know how much weight to start off with. So here’s a great in-depth video on how you would go about choosing the right weight to start with. I love the wave of women getting in the gym, especially those who want to lift weights.

Don’t get me wrong cardio is GREAT for overall health, but when it’s comes to reaching most fitness goals (especially fat loss)… it should not be the priority! Resistance training (weight lifting) is the best way to achieve long term fat loss! This is because the more muscle you have, the mor

These are all great exercises to GROW your GLUTES🍑 In order of appearance: 1. Lateral Lunges 2. Single Leg RDL’s 3. Single Leg Hip Thrusts 4. Glute kickbacks #gluteworkout #glutegains #gluteexercises #womensfitness #gymworkouts #weightliftingwomen #gymhelp #hipthru

High Step vs. Low Step—Which One Builds Better Glutes? High Step Focus: 👉🏽 Greater hip flexion = More glute activation 👉🏽 Requires more control & balance 👉🏽 Best for building strength & power 👉🏽 Drive through your heel for max glute engagement Low Step Focus: 👉🏽 More quad act

I like to call this the WAIST SNATCHER machine 🤞🏾😌 🚨 Here is a great BEGINNER stairmaster workout. 🚨 This can be done as the complete workout OR before/after weightlifting. 🏋🏾‍♀️ ⭐️ 1. Set the speed of the stairs anywhere between 1 - 4. ⭐️ 2. Pause for a 1-minute break after completel

Let’s breakdown some key components of each👇🏽 Conventional Deadlift : 👉🏽 Great for increasing overall strength 👉🏽 Engages full-body 👉🏽Strengthens lower back 👉🏽 Starts from the floor Romanian Deadlift: 👉🏽 Great for hypertrophy 👉🏽 More glute and hamstring focused 👉🏽 Starts at the wa

If you want toned, STRONG legs you need to know these squat variations🔥 Here are 3 clear form cues for each variation: Dumbbell Front Squats (quad focused) 1. Keep your elbows high so the dumbbells don’t pull you forward. 2. Brace your core like someone’s about to punch you.

But probably should. Especially if you lift heavy. RESET YOUR POSITION. Sitting down for extended periods of time day after day can cause an anterior pelvic tilt. If you can move in and out of this position easily, great! If not, these exercises are great to help the ribcage & pe

If you don’t know where to start with weightlifting and building a solid routine this is for YOU. Give those big lifts most of your energy because they will give you the BIGGEST RETURN. Using compound exercises is also a great way to get the most out of a quick workout (when you’re short on t

Quad Focused Squats: 👉🏽Narrow stance 👉🏽Feet directly under bar 👉🏽Slight forward lean (Bonus tip: elevate your heels for an even bigger quad focus) Glute/ Abductor Focused Squats: 👉🏽 Wide sumo stance 👉🏽 Feet in front of bar 👉🏽 Vertical torso (up and down motion) 👉🏽 Allows deeper squat

nothing will change if you don’t build habits you can actually stick to !! strength training + progressive overload has been the most effective for sculpting my body and leaning out. i love mixing in pilates & hiit, aiming for 6-8k steps a day (10k is great, but no need to go 0-100 or even stri

Nope! Not even close. First off, having muscles doesn’t equate to looking like a man because not every man is muscular. Second, the average woman would be HARD PRESSED to look very muscular because of the little testosterone we have. Even if we exercise, eat healthy, and have an active life

Weightlifting is great for building strength, but lower back pain can easily creep in if you’re not careful. Here are 5 key strategies I’ve found helpful for managing and preventing back pain while lifting. From strengthening your core to focusing on mobility and form, these tips will help keep

One thing about PCOS: Baby, those weights are going to move! Because of the extra testosterone that those of us with PCOS have, weightlifting can be a breeze. What does weightlifting mean for PCOS individuals? ✨Ability to lift heavier: No you won’t get bulky or be built like the Hulk, so don’

Supersets are a great way to spice up your workout (especially HIIT and full body days)! A superset are two exercises, done back to back for a certain amount of reps or time. I prefer to do one minute supersets - 30 seconds each exercise with a 30-45 second break in between. #supersets #f

Let’s build that back! Reverse Grip: 👉🏽Better stimulates the lower-lat muscle fibers 👉🏽Strengthening the lats helps stabilize your back Main muscles: Latissimus dorsi, Rhomboids Supporting muscles: Biceps, Forearms, Trapezius, Deltoids Wide Grip: 👉🏽Best for building a wide back 👉🏽Grea