Stacey Solomon has credited a consistent weight training routine for making her feel “so strong” as she shared new photographs of herself in a bikini on social media.
The Sort Your Life Out star, 35, said she was “feeling beautiful” as she posted several snaps of herself enjoying her summer holidays in a pool, showing off her defined abs and limbs.
She wrote in the caption: “My body looks a little different to last year’s summer holiday. I am actually so proud of myself because I’ve stuck to my weight training consistently since February.
“Kept quiet and just got my head down and kept going. I genuinely only do it because I want to be so strong. Like boss b**** strong.
“I want to forever be able to pick up my babies with ease and carry double buggies on my shoulder when necessary. I feel so much stronger this year which is so empowering and yes, my body has changed, but honestly I loved my body aesthetically last year … no matter what shape or size.”
Stacey added: “So I suppose what I’m trying to say is… Don’t commit to fitness just for the looks. Do it so you can wrestle your 17-year-old and carry all three of your toddlers in 40C heat and you’ll enjoy the journey more.”
Don’t commit to fitness just for the looks.
Stacey SolomonWhy is weight training important?
The former X Factor winner’s post comes after a study last year revealed that women who practise weight training two to three times a week are more likely to live longer and be at lower risk of heart disease compared to women who don’t.
Research has also shown that weight training, used interchangeably with strength training, is also beneficial for older women, resulting in “significant improvements in strength, physical activity, bone density and hormonal and metabolic changes in menopausal women”.
However, weight training can seem intimidating for many people, as the term tends to be associated with extremely buff and muscly individuals who lift huge weights at the gym.
But strength training – including weight training, circuit training, bodyweight exercise, yoga and weightlifting – is vital to ensure fitness in later life as it helps build and maintain muscle strength and healthy bones, according to the University of Essex.
Here are four ways you can get started with weight training to improve your strength now and in the future.
1. Invest in a personal trainer
A personal trainer can be an investment, but they can help get you started on your strength journey. (Getty Images)
A personal trainer is a qualified fitness professional who can work with you to identify and achieve your exercise goals. They can also help advise you on:
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how to start weight training by showing you how to use gym equipment
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how to know which weights to use for certain exercises
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the proper form when exercising so you minimise the risk of injuring yourself
Personal training sessions can be expensive, but it can be worth investing in a few to begin with so the trainer can show you the ropes. Once you’ve familiarised yourself with the equipment and training routines, you’ll be able to train on your own.
However, you may find that you prefer working with a personal trainer, who will be able to help you keep track of your progress and encourage you to challenge yourself as you get fitter and stronger.
2. Take part in group classes
Studies show that taking part in group classes can have physical and mental health benefits, as well as social benefits. (Getty Images)
A number of gyms and exercise groups offer group classes for activities like high intensity interval training (HIIT) and circuit training. Being part of a group of people who are at different fitness levels, sizes and shapes can help make the exercise feel less intimidating and more achievable.
Research has found plenty of benefits in group classes, from the physical to the social. This year, a study by Nuffield Health investigated the exercise and lifestyle habits of 2,000 adults in the UK and found that those who participated in group exercises felt more fit and mentally well, as well as less lonely and more confident.
Nearly 30% of the study respondents said exercising in a group helps to overcome intimidating gym culture, with 47% of people saying their improved self-confidence was due to participation in group exercise.
3. Start small
Using smaller weights and resistance bands when you first start weight training will help you familiarise yourself with your own limits. (Getty Images)
At the beginning of your weight training journey, it’s important to familiarise yourself with your limits and slowly increase the amount of weight you can handle as you get stronger. Going straight for the heavy weights drastically increases the risk of injuring yourself.
Try resistance bands and small weights to start, and focus on achieving the right form, as this is crucial to avoid injury and give you the best chance of succeeding at your workout. According to sports equipment retailer Sweatband, the top five exercises that are performed incorrectly include:
4. Try workout planning apps
There are a number of free workout apps that can help you get started with beginner-friendly routines. (Getty Images)
If you’re looking for a beginner-friendly workout routine, a number of fitness apps like Apple Fitness+ and Nike Training Club offer plans based on the type of exercise you’re looking for. Some gyms, such as PureGym, may also offer free workout plans on their apps when you sign up.
Many of these apps and plans are free, which can help you to save money while still improving your fitness levels.
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