FULL-BODY BURN

Begin your strength training journey - or take it to the next level - with this 'super six' barbell workout from advanced PT and fitness expert, Nicky McBurney

- Nicky McBurney

Lacking gym confidence? You're not alone. In my experience, many midlife women who grew up with aerobics still feel a little overwhelmed when it comes to lifting heavier weights in the gym. The free weights section is often seen as an intimidating, off-limits zone, and many of us don't know where to begin when it comes to lifting more than 2-4kg.

But it's important that you do consider heavy lifting, as the latest science suggests that women over the age of 40 should be aiming to strength train two-to-three times a week, using heavier weights and progressively overloading the muscle in order for it to grow. This is crucial, because after this age, we rapidly start to lose our muscle mass. The great news is that at any age, the human body is ready and able to build muscle. All we need to do is train it properly and fuel it with protein.

HOW TO DO THIS WORKOUT:

This 'super six' barbell circuit helps to elevate the heart rate and burn calories while building strength in both the lower and upper body. Make sure you begin with a comfortable barbell weight for you (the bar alone may be enough to start with) and work on your form and posture. Once you feel secure with all the moves, you can progress your weight, but never by more than 10 per cent at a time, as this is considered the sweet spot for keeping injury risk to a minimum.

BARBELL SQUAT 

This is one of the best moves to improve leg and glute strength.

Reps: Beginners 6 reps | Intermediate 8 reps | Advanced 10-12 reps

Sets: Repeat 3 times, resting between each set

• Whenever lifting a barbell onto your shoulders, squat down to grip the bar, pull it up to chest height and simultaneously drop your elbows under the bar, then press it up and over your head to safely place on shoulders. For heavier weights, use a spotter.