Women’s lower body workout tips
When it comes to women, most of them have similar goals in regards to their lower half. A tighter butt and firmer legs! Nothing new here. We all gain muscle a little differently, and I do agree that some women put on muscle a bit more easily than others, thus they should avoid super heavy weight to create even more muscle that they may not desire. Pilates or group exercise classes might be a better choice for some women who fall into this category, but I still believe that all women should do some heavier weight training to achieve the lower half of their dreams. Why? Because I still think it’s huge, silly myth that women feel they are bulking up when they train with even slightly heavy weights. It probably has do to do more with what they are eating rather than what they are doing in the gym that is creating this effect. Remember that even an extra 300 calories per day can cause a weight gain of 1 lb per week, and truthfully, it is VERY easy to eat an extra 300 calories per day!
As we get older, gravity starts having an effect on our bodies. The only way I’ve been able to combat cellulite and falling muscles is through the classic exercises that I still strongly advocate for those who are able to do them (and obviously exercise changes as we age and as our joints age as well): squats, deadlifts, and lunges! These are my very favorite exercises and I do them as heavy (and safely) as I can. If you want to try them, work with a good trainer for a few sessions so you learn excellent form first. I do have some minor knee/joint issues now that I am closer to 40 than 30, so I am very careful with form and the amount of weight I do. I don’t mess around with my joints anymore. I am not an fan of hard core workouts like CrossFit or anything of that sort. In my 20’s, yes, but back then I thought I was invincible and that I would never have joint issues. Please feel free to go ahead and do these workouts, but I am not a supporter and rather have joint integrity in 10 years! However, I do feel that exercises that use body weight (unless you’re a beginner), won’t create much of a difference when it comes to shaping a stubborn, large muscle like the glute or quadricep. Maybe on some women it will, but I have found that for myself, doing exercises like leg lifts and ballet plies won’t change a thing.
Change up your workouts. Don’t be afraid to do something different on a daily basis. Do your group exercise classes, do Pilates, yoga, and the like. But don’t shy away from running/walking stairs, hitting the weights once in awhile, or doing multiple exercises for a muscle group. Understand the difference between a lactic acid burn and real fatigue created by the break down of muscle fibers, which in turn causes the muscle to grow and change (and no, you won’t look like a body builder!). It’s important to understand the difference. I’ve trained women who attended group exercises where they were doing 100 reps of the same exercise, which again, may be okay for some, but I am not a fan of this type of exercise. Target the muscles you want to change, hit them hard with quality exercises and sets, lower reps, good form, and watch your lower body change before your eyes.
Again, this is strictly my opinion that I’ve gathered other the years from training countless women. Not one workout is beneficial for all women, so experiment and find out what works best for you. Never be afraid to change it up and use some weights once in awhile.
Much love to you! Feel free to share your favorite lower body workouts or exercises that work for you.