Lifting weights, weight training and achieving your strength fitness goals? Is this all something women can do? The answer is, hell yes!

Being in the strength training industry has shown me just how strong us women really are, and we can do anything when we put our mind to it.

However, studies show that 78.6% of professional weightlifters are men whilst only 21.4% are women. Let’s get this number up and show everyone what we’re made of!

Do you want to get into weight lifting or strength training but not sure how? Great gyms – like Strength Ambassadors – now offer Ladies Who Lift classes to help you feel confident in our fitness environment and get the most out of your lifting sessions.

So, let’s take a look at some of the most impressive ladies who lift success stories which may persuade you to finally get to your first session of weight lifting!

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If you’re new to Strongman and strongwoman training, the idea of putting together a strongman program of training sessions can be daunting. Strongman exercises aren’t just as straightforward as working on your bench press or perfecting your deadlift, it’s about being able to lift and carry (almost) everything!

Plucking up the courage to start Strongman training is the first step, and a big one as well! But where do you start when it comes to a training regimen and how much work should you be doing per week?

We’re passionate about strength, but most of all we’re passionate about building confidence and finding the motivation to become your inner strongman or strongwoman! Here’s a helping hand to guide you in the right direction with our specialist Strongman training 3 days a week program below!

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So you’ve made it to your first Strongwoman competition, that’s an achievement in itself! 

Months of training may have led up to this day, and you’re probably a bit apprehensive about what to expect.

Strongwomen historically performed in a circus, music halls, or other settings and displayed their strength through feats like moving heavy objects and juggling people, but we’ve come a long way and strongwoman athletes are taken equally as seriously as the strongmen.

I’ve put together some of my top tips on how to prepare for your first strongwoman competition and some of the classic lifts you’ll find in this world class event!

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You can’t go wrong with a set of dumbbells when it comes to choosing exercise gear. 

They’re a great method to build strength and are transportable, inexpensive, and simple to store. You can perform an essentially endless variety of exercises with a pair of dumbbells; pick the best ones and arrange them in a circuit format for a highly effective strength training workout.

When deciding on the appropriate load size, choose a dumbbell weight that feels challenging (yet manageable) during your last two to three repetitions. 

We would recommended for a beginner:

• Arms/shoulders: 3kg-5kg
• Back/chest 6kg-10kg:
• Legs: 10kg and up

If your goal is to build muscle mass and feel stronger, then this full body workout is for you. Let’s get to it!

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Strongman training is the most functional type of strength and weight training, but it somehow escapes attention in a field where functional training is overused (a mix of effective and ineffective methods). The most effective type of exercise you have probably never attempted is strongman training, so it’s time you gave it a try.

Strongman competitions have moved a little bit closer to the public as a result of some strongman competitors finding success on Youtube, TV, and even in movies. These athletes’ enormous personalities and sheer size have helped them gain popularity. Sadly, there are still a number of false beliefs about what strongman training is and how to do it.

Strongman training is a big part of what we do here at Strength Ambassadors, so here’s a really simple Strongman workout plan for beginners to get you started!

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Leg strength can be developed by both walking, running and of course using a leg press in the gym, however, as time passes, your legs grow acclimated to the action and may eventually reach a plateau. Your performance can be affected by this as well, which may inhibit muscle growth and just be an overall downer on your leg training progress!

Leg workouts are an important part of strength training and as the age old gym saying goes, you shouldn’t skip leg day!

As you get older, it’s crucial to maintain strong legs. You can enhance your balance to prevent falls and trips by having strong legs. The following four leg exercises can be helpful when incorporated into your leg workout, so let’s get started! Follow along with me by watching the video on our YouTube channel!

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Being assessed on both work capacity and agility during competition makes strongman a unique strength sport. The time domain of the Strongman competitions is a key distinction from other strength sports. 

Strongman competitors often move heavy objects as quickly as they can or for as many repetitions as they can in a limited amount of time, while there are a few maximal effort lifts. These competitions aren’t just strength competitions; they are also tests of stamina and mental fortitude.

Here at Strength Ambassadors we offer a safe space for Strongman training for both women and men at our London gym. These classes offer the basics of strongman exercises for beginners as well as training for local Strongman and Strongwoman events.

But first of all let’s explore together what Strongman training actually is and the exercises and events involved.

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I frequently hear people in gyms claim that they aren’t “mobile” enough to squat all the way down. They quit squatting as a result, and miss out on all the potential benefits squatting and squat-related exercises can offer.

Due to the added difficulty getting into or holding the proper position, mobility limits in the wrists, shoulders, hip mobility and hip flexion, and ankles can limit the advantages a lifter can obtain from squats.

Squat mobility issues can also make it less enjoyable for a lifter to practise these squat depth techniques, which can lead to frustration, discomfort, or even pain and injury.

Below we’ll go through the best exercises to improve your squat mobility and overall strength training, and feel free to follow along with me in the video! With these squat mobility exercises, you’ll have improved your deep squat position in no time!

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Pull-ups are a fantastic exercise for gaining muscle and upper body strength. However, there’s a reason why so few people are able to pull off this remarkable strength feat and are unable to complete enough repetitions to fully leverage the muscle-building effects of this exercise.

Pull-ups work a variety of muscles, including the biceps, rhomboids, rear deltoids, and other minor muscles, in addition to the lats, which are the largest muscle in the back. They are therefore an excellent approach to develop the posterior side of the upper body with just one exercise.

Pull-ups aid in developing back muscles, shoulder retractors, and arm strength. They can strengthen your grip while also doing wonders for your posture. Additionally, if you ever felt like changing things up a bit, you may utilise different variations to change the focus on various muscles, for simply shifting your grip position.

Follow along with me using this YouTube video as we practise some exercises to improve pull up strength together!

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With the festive season just around the corner, there’s no better time to start getting into the holiday spirit than with a 12 Days of Christmas workout!

This lifting workout is designed to help you build strength and muscle endurance while having a bit of fun, so you can keep up with all the holiday festivities and head into the new year with all your strength. Let’s go!

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