Beginner- focused strength program aids in muscle development and equilibrium within a four-week timeframe
Emma Simarro, a certified personal trainer, has designed a strength training plan tailored for women. This plan, which involves three full-body workouts a week, aims to build strength from head to toe by combining compound and isolation exercises [1].
Key Components of the Plan
The plan consists of three workouts, each focusing on different aspects of strength training. Let's take a closer look at the exercises in each workout.
Workout 1: This workout is designed to build strength from head to toe. It includes two lower-body lifts, three upper-body moves, and a core finisher. The exercises and their recommended reps are as follows:
- Dumbbell goblet squat: 3 sets of 10-12 reps
- Shoulder press: 3 sets of 10-12 reps
- Glute bridge: 3 sets of 10-12 reps
- Floor press: 3 sets of 10-12 reps
- Bent-over row: 3 sets of 10-12 reps
- Dead bug (core finisher): 3-4 sets of 12-20 alternating reps [1]
Proper Form and Equipment Selection
To ensure proper form and prevent injury, it's recommended to start with bodyweight versions of the exercises. Video demonstrations, as referenced by Simarro, can help ensure correct posture and movement patterns, especially for lifts like squats, presses, and rows [1].
A range of dumbbells is recommended to tailor resistance to the exercise. For instance, heavier weights for squats and lighter weights for biceps curls or presses will adequately challenge each muscle group [1][2]. If dumbbells aren't initially available, household items like filled water bottles or food cans can substitute while focusing on form before progressing to heavier weights.
Workout 2: This workout focuses on lower-body strength, shoulder stability, core control, and upper-body power. The exercises are: Romanian deadlift, lateral raise, reverse lunge, dumbbell woodchop, renegade row, and push-up. The recommended number of reps for each exercise is 10-12 (push-ups: 10-12 reps), 10 (lateral raise and dumbbell woodchop), 8-10 (reverse lunge), and 6 (renegade row) [1].
Workout 3: This workout focuses on unilateral movements and exercises that train core stabilization. The exercises are Bulgarian split squat, single-arm row, step-up, chest fly, bent-over fly, and shoulder taps. It's recommended to keep the weights light to start and focus on movement control and alignment [1].
Progress and Results
After four weeks of following the plan, an individual felt stronger and more energetic. They were even able to do their first full push-up [2].
Time Management
Each set should be followed by a rest period of between 45 and 90 seconds [1].
Emma Simarro's strength training plan offers a practical and effective approach to building strength for women. By progressively increasing resistance once proper form is established, women can safely and effectively build strength using this plan.
[1] Simarro, E. (2022). Emma Simarro's Strength Training Plan for Women. Retrieved from https://www.emmasimarrofitness.com/strength-training-plan
[2] Johnson, A. (2022). My Journey with Emma Simarro's Strength Training Plan. Retrieved from https://www.healthline.com/health/fitness-exercise/emma-simarro-strength-training-plan
- Emma Simarro's strength training plan for women, which consists of three workouts, combines elements of cardio, fitness, and science to promote health-and-wellness and fitness-and-exercise.
- In Workout 1, the plan incorporates exercises like dumbbell goblet squats, shoulder presses, glute bridges, and dead bugs, aiming to build strength from head to toe with compound and isolation movements.
- After four weeks of following Simarro's strength training plan, individuals may experience improvements in their fitness, strength training, and overall health, as seen by increased energy levels and the ability to perform a full push-up.
