21 hours ago
5 MISTAKES WOMEN MAKE WHEN STRENGTH TRAINING:
1. 🏋️♀️ NOT LIFTING HEAVY ENOUGH.
If your last couple repetitions aren't fairly challenging, it's time to go 🆙 in weight.
I know the inclination towards low weight high reps for toning, but toning is not really a thing🚫. If you want definition in your arms or legs, you have to grow the muscles and drop some body fat. That's it.
Plus our bodies are efficient. That weight is no longer creating the same stimulus to your body that it was 2 months ago.
2. 🤸 LACK OF CONTROL OF JOINTS DURING THE EXERCISES.
Examples: bottoming out at the bottom of squats, hyperextending elbows during pushups, falling into lunges, etc.
Women are typically very mobile, but just because you can get into ranges of motion, doesn't mean you have control of it all!
Solution💥: learn proper IAP (intra-abdominal pressure- which does NOT involve drawing in your belly button) and IRRADIATION. Remember to control both phases of the exercise.
Don't let gravity do the work for you.
3.🍑 USING THE LOW BACK AS GLUTES.
AKA arching the back during glute exercises like hip thrusts, bridges, or donkey kicks.
This goes back to learning how to create IAP. Think rib cage stacked over your pelvis.
Basically the same at 3, but the obsession with glute training lately makes this deserve it's own category 😁. The back arching may look cute to you, but it's hindering your actual ability to target your glutes 🤔!
4. 💪 NOT ENOUGH VOLUME.
3x10 is not enough for most goals. Despite it being the most popular set and replacing scheme🙄.
5. 🦘 TOO MUCH JUMPING AROUND, especially before there is solid lower body strength.
The obsession with HIIT exercises has created the prescription of tons of jumping exercises that are just not necessary🙅. Better alternatives to 100s of burpees or jump squats to get your heart rate up👍: sprints, kettlebell swings, cleans, or snatches, rower sprints, etc.