LIFT TO GET LEAN

The benefits of regular strength training are big. Celebrity trainer, Chris Wharton, reveals why every woman should include it in their training regime

- Chris Wharton

Carving out time to build lean tissue could well be the most important training decision of all, particularly for women. Aside from the obvious aesthetic benefits of looking lean and toned, the presence of a higher level of muscle mass is responsible for increasing the number of calories you burn at rest (making it easier to shift fat), slowing down (and reversing) age-related bone density loss, improving overall strength and mobility, reducing risk of injury and improving cardiac health. It’s essentially the holy grail of training for longevity, and should be the foundation of every woman’s fitness regime.

With so much misinformation in the health and fitness space, along with work, family and social commitments, it’s easy to get overwhelmed, especially with regard to exercise selection, frequency and technique. To help you combat the hurdles, here’s a super-simple yet highly effective full-body plan that covers all bases, requires minimal kit and can be completed in just 35-45 mins. Try to find time to complete the circuit three times per week, if possible. Failing that, completing the session once or twice will still benefit you hugely. Enjoy!

DUMBBELL THRUSTER
Builds full-body strength and improves bone mineral density, particularly through the legs, trunk and shoulders
Reps: 10
Sets: 4, with 120-second rest between each