UmschStrentghWomen 30.05.2008 15:46 Uhr Seite 1 THE BOOK Strength Training for Women has been developed as a training guide as more women begin to understand the health benefits of this activity. Strength Training for Women is written in five parts. First, you will be educated about general strength training terminology. Second, major muscle groups of the body will be pinpointed, providing strength training exercises used in a gym using hand weights (dumbbells), barbells, various cable, pinloaded and weighted machines. Third, you will be provided with a series of strength training routines for use in the gym. Fourth is a body weight workout routine that can be performed at home or whilst travelling. Fifth is the take anywhere hand weight routine for the whole body. Through regular participation in strength training, many women find a positive out- come with body image, confidence and self-esteem since the body changes shape as fat is reduced and lean muscle is maintained. THE AUTHOR As a leader in the field of personal fitness, back care and weight loss, Paul Collins, Australia’s Personal Trainer™, has successfully combined a sports fitness background with a degree in physical education and an international certification as a strength and conditioning coach, personal trainer, first aid officer and sports coach. Collins is the creator of The Body Coach® exercise products and educational pro- grams. Coaching since the age of 14, he is now an award-winning personal trainer with more than 20 years of experience. His clients are World Class athletes including national Olympians and Paralympic World Champions and TV stars. ISBN 978-1-84126-248-2 $ 14.95 US/£ 9.95/A14.95 www.m-m-sports.com StrengthWomen 09.05.2008 11:06 Uhr Seite 1 Strength Training for Women StrengthWomen 09.05.2008 11:06 Uhr Seite 2 A special thank you to: Fiona Warneke, Alicia King, Guy Leech and Mark Donaldson, Photography Medical Disclaimer: The exercises and advice given in this book are in no way intended as a substitute for medical advice and guidance. It is sold with the understanding that the author and publisher are not engaged in rendering medical advice. Because of the differences from individual to individual, your doctor and physical therapist should be consulted to assess whether these exercises are safe for you. Always consult your doctor and physical therapist before starting this or any other exercise program. The author and publisher will not accept responsibility for injury or damage occasioned to any person as a result of participation, directly or indirectly, of the use and application of any of the contents of this book. StrengthWomen 09.05.2008 11:06 Uhr Seite 3 The Body Coach Series Strength Training for Women Build Stronger Bones, Leaner Muscles and a Firmer Body with Australia’s Body Coach® Paul Collins Meyer & Meyer Sport StrengthWomen 09.05.2008 11:06 Uhr Seite 4 British Library Cataloguing in Publication Data Acatalogue record for this book is available from the British Library Paul Collins Strength Training for Women Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2009 ISBN 978-1-84126-248-2 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2008 by Paul Collins (text & photos) and Meyer & Meyer Sport (UK) Ltd. (Layout) Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis, Maidenhead, New York, Olten (CH), Singapore, Toronto Member of the World Sport Publishers' Association (WSPA) www.w-s-p-a.org Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN 978-1-84126-248-2 E-Mail: [email protected] www.m-m-sports.com StrengthWomen 09.05.2008 11:06 Uhr Seite 5 Contents Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 Chapter 1 Building Stronger Bones . . . . . . . . . . . . . . . . . .9 Chapter 2 Strength Training Exercises . . . . . . . . . . . . . . .27 Getting to Know Your Muscles . . . . . . . . . . . . .28 Chest and Arm Region . . . . . . . . . . . . . . . . . . .31 Back and Arm Region . . . . . . . . . . . . . . . . . . .47 Arm Region . . . . . . . . . . . . . . . . . . . . . . . . . .55 Shoulder Region . . . . . . . . . . . . . . . . . . . . . .69 Leg Region . . . . . . . . . . . . . . . . . . . . . . . . . .77 Lower Back and Abdominals . . . . . . . . . . . . . .99 Chapter 3 Strength Training Routines . . . . . . . . . . . . . .108 Beginner Total Body Workout . . . . . . . . . . . . .111 Beginner Split Workout A . . . . . . . . . . . . . . . .113 Beginner Split Workout B . . . . . . . . . . . . . . . .115 Sports Strength Workout – 3 Day Cycle . . . . . .118 Chapter 4 Body Weight Workout . . . . . . . . . . . . . . . . . .121 Chapter 5 Hand Weights – Home and Travel Routine . . . .136 Strength Training Index . . . . . . . . . . . . . . . . . . . . . . . . .142 Photo & Illustration Credits . . . . . . . . . . . . . . . . . . . . . . .143 STRENGTH TRAINING FOR WOMEN 5 StrengthWomen 09.05.2008 11:06 Uhr Seite 6 IInnttrroodduuccttiioonn Welcome! I’m The Body Coach®, Paul Collins, your exclusive personal coach here to guide and motivate you towards a stronger and leaner body. The combination of strength training, aerobic exercise and healthy eating habits have shown to be the most effective for fat loss and muscle toning. Muscle toning through strength training is simply the simultaneous decrease of body fat and restoration of lean muscle tissue. While aerobic exercise burns fat during exercise, anaerobic exercises, like strength training, utilize fat hours after exercise. Strength training can also increase the metabolic rate by restoring muscle tissue that had been lost over the years from a sedentary lifestyle and reduce the risk of osteoporosis by building stronger bones. It’s a fact that every year after the age of 30, the average person gains one pound of body weight yet loses up to half a pound of muscle. Consequently, our resting metabolism decreases approximately 0.05 percent every year. Furthermore, one pound of muscle burns approximately 30-50 calories (125- 210 kilojoules) per day. In contrast, a pound of fat only burns about three calories (12 kilojoules) per day. This may not seem significant considering one pound of fat contains approximately 3500 calories (14,700 kilojoules), but over the course of years, it all adds up. Proper aerobic and strength exercise and healthy eating habits can help reverse this process. Strength Training for Women has been developed as a training guide as more women understand the health benefits of strength training and more women-only fitness centers continue to pop up around the world. In light of this, the myths of women gaining large muscles have also been dispelled as 6 THE BODY COACH StrengthWomen 09.05.2008 11:06 Uhr Seite 7 the potential for muscle growth (hypertrophy) is not as great as men due mainly to the lower levels of testosterone in women. What will happen with strength training though is the way the body changes shape as fat is reduced and lean muscle tissue maintained. Strength Training for Women is written in five parts. First, I will educate you about general strength training terminology. Second, I will help you pinpoint the major muscle groups of the Paul Collins with World Ironman body and provide Strength Training champion Guy Leech exercises used in a gym using hand weights (dumbbells), barbells, various cable, pin-loaded and weighted machines. Third, I will provide you with a series of strength training routines for use in the gym. Fourth, is a body weight workout routine that can be performed at home or whilst travelling. Fifth, is the take anywhere hand weight routine for the whole body. Through regular participation in strength training, many women find a positive outcome with body image, confidence and self-esteem. This is because each strength training session requires a certain amount of self-discipline and concentration which brings with it a feeling of accomplishment. Always check with your doctor before beginning exercise if you have any medical conditions or are pregnant. I look forward to working with you! Paul Collins The Body Coach® STRENGTH TRAINING FOR WOMEN 7 StrengthWomen 09.05.2008 11:06 Uhr Seite 8 About the Author Paul Collins has made his career teaching people how to get fit, lose weight, look good and feel great. Coaching since age 14, Paul has personally trained world-class athletes and teams in a variety of sports including members of the Australian Olympic Swimming Team. Paul was an outstanding athlete in his own right having played grade rugby league in the national competition. He is also an A-grade squash player, Australian Budokan Karate champion and NSW Masters Athletes State Track and Field Champion. Combining an athletic and sports background with a Bachelor of Physical Education degree and national certification as a Strength and Conditioning Coach and Personal Trainer, Paul is a key presenter to the Australian Track and Field Coaching Association, Australia Swimming Coaches and Teachers Association, NSW Squash Academy, Australian Karate Team, Australian Rugby League and the Australian Fitness Industry and travels internationally to present a highly entertaining series of corporate Health and Well-being Seminars and exclusive Five-star Personal Training. Paul is General Manager of the Australian Academy of Sport and Fitness (AASF) in Sydney, Australia – a fitness college for international (overseas) students with 3-month to 2-year visa courses towards becoming a gym instructor personal trainer - visit: www.sportandfitness.com.au For more details go to: www.thebodycoach.com 8 THE BODY COACH StrengthWomen 09.05.2008 11:06 Uhr Seite 9 Chapter 1 BBuuiillddiinngg SSttrroonnggeerr BBoonneess