We heard you’re thinking about adding strength training to your wellness routine and, sis, we’re here for it. If you’re anything like us, you probably have a lot of questions about working out with weights. To get the ~right~ answers, we hit up Clare Kershaw, certified nutritionist, and personal trainer, to find out all the deets on building up that muscle mass.

@clarekershaw

Do you ever find yourself in a gym thinking I don’t know what to do? Was speaking to Susan earlier who just signed up for my online coaching program about feeling abit lost when you’re in a gym on your own and you’re not sure what to do. Which I totally understand. If you’ve not got a program to follow that tells you exactly what exercise to do for how long and in what order you can feel abit lost especially with the amount of different equipment options. And being a busy working mum travelling for work Susan was struggling with consistency and needed a training plan that was going to be easy to follow, efficient and fit in with her lifestyle. She needed a plan she could do that could fit around the limited amount of time she had for herself. So when I explained about how my online coaching program would work for her that was personalised to her and her lifestyle she immediately wanted to sign up. If you’re struggling with what to do in the gym heres 4 exercises you can do which are going to focus on your lower body strengthening the back of your legs and your glutes.. Rear foot elevated split squats Romanian Deadlifts Back extensions Single leg hip thrusts If you’re struggling to stick to a consistent training routine like Susan was let’s have a chat about how a personalised plan can help you. With a personalised plan I can make this work for you so that it fits in with how much time you have available and fit around how you live your lifestyle so that you can make training a consistent healthy habit. For more info on personalised plans drop me a DM xCK #clarekershaw #onlinecoachdubai #nutritionistdubai #nutrition #training #healthylifestyle #mind #body #support #accountability #dubaifitnesstrainer #fyp

♬ Used To This – Wilkinson & Issey Cross

Cosmo ME: What exactly is strength training?

Clare Kershaw: It’s all about becoming a stronger, fitter version of yourself so you can tackle anything life throws your way – like climbing a mountain or crushing your ~crush~ on the padel court. Plus, it can be super fun and enjoyable. To get started, you’ll want to follow a structured weightlifting program that’s tailored to your own goals and abilities.

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C: Do you need weights to do it? 

CK: You don’t need weights to get fit and strong but it sure doesn’t hurt to have a weight-lifting program to help you reach those goals. As you get older, lifting weights can have some amazing benefits for your mind and body, like building up your strength and making you feel more confident. So, whether you’re lifting weights or doing bodyweight exercises, just keep pushing yourself and you’ll be hitting your fitness goals in no time.

C: What are the benefits of it?

CK: You may have heard that strength training is all about building muscle, getting stronger, feeling fitter, and even improving your sleep. For me, the BEST part of strength training is how it boosts my mood. When I lift weights, it’s like I can feel all the stress and negativity melting away, and I just feel happier and more confident. So if you’re feeling down or need a little mood boost, try hitting up a strength training session – it might just be exactly what you need.

C: Why is strength training important? 

CK: You might think that the answer to this question is super obvious – but it’s actually a really personal one. For me, I work my booty off in so many different areas of my life – like my business, supporting my clients, friends, and family, and my relationship – but there’s only so much I can control in those things. 

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Strength training is the one thing in my life that I have complete control over. When I’m lifting weights or doing bodyweight exercises, it’s like everything else fades away and it’s just me and the iron. It’s such an empowering feeling to know that I can push myself, challenge myself, and see progress in my own strength and fitness. So if you’re looking for something that’s totally on your terms, try incorporating some strength training into your routine.

C: Is it ok to skip strength training if you do a lot of cardio instead?

CK: A lot of people think that these things are all the same and can be used for anything, but that’s totally not true. Like, if you wanna build some serious muscles, just doing cardio won’t get you there like strength training will.

@clarekershaw

Do you feel confused about what exercises to do in the gym? You know it’s important for your health and you understand the benefits. You know that lifting weights will help you lose body fat, you’ll get stronger and you can change the shape of your body. But not knowing what to do when you’re there makes you feel uncomfortable. So you just skip the weights section and spend all your time doing cardio. Which is great you’ll get some benefits from that. But you still cant seem to lose weight and keep it off, you don’t feel toned and you still want more shape to your body. So heres 4 exercises you can do which is going to focus on the shape of your lower body.. Deadlifts – to focus on the back of your legs & glutes Squats – with heels elevated to put more focus on the front of your legs Hip thrust – to focus directly on your glutes Split squats – with your front foot elevated to work your legs and glutes harder If you’re still struggling to lose weight and keep it off then its time to look closely at your nutrition. With a personalized plan I can make this work for you so that you can stick to it and keep the weight off long term. And I can give you a personalized training plan so that it suits your abilities, which tells you exactly what you need to do, which keeps challenging you, changing your body shape and getting you stronger. What I find with most people is there just missing some guidance support and accountability. Once they have these with a plan that works for them and their lifestyle they can easily get results. For more info on personalized plans drop me a DM xCK #clarekershaw #onlinecoachdubai #nutritionistdubai #personalisedplans #training #nutrition #lifestyle #healthymindandbody

♬ Ça flingue – Genjutsu Beats

C: Is strength training going to cause us to bulk up?

CK: No way, girl. Strength training is not going to automatically turn you into the Hulk. It’s actually really hard to build big muscles, especially for us ladies. Strength training is great for toning your body and getting stronger, but it takes a lot of effort to pack on serious muscle mass. So don’t be afraid to hit the weights and work towards your goals. You got this.

C: How often should we ideally strength train?

CK: There’s no one-size-fits-all answer. However, in general, experts say you should aim for at least two days a week of strength training, and maybe more if you’re really into it. But it’s also important to give your muscles time to rest and recover in between workouts, so don’t go too crazy with it. Listen to your body and adjust as needed.

C: How often should we rest between sets?

CK: When you’re strength training, it’s important to give your muscles a break between sets. But how long you rest can depend on a bunch of factors, like how much weight you’re lifting, how many reps you’re doing, and your fitness goals. In general, though, most experts say you should rest for about 30 to 90 seconds between sets.

If you’re lifting really heavy or trying to build up your endurance, you might need to rest longer, and if you’re doing a lighter workout, you could rest for a little less time. Again, it’s all about listening to your body and doing what feels right for you.

C: Should we begin our workouts with weights or cardio? 

CK: Whether you start your workout with weights or cardio is totally up to you and your fitness goals. Some people like to do cardio first to warm up and get their heart rate up, while others prefer to lift weights first to conserve their energy and get their muscles firing.

If you’re really into strength training and trying to build muscle, it might be a good idea to start with weights, since you’ll need all your energy and focus for those lifts. If you’re more into cardio and just looking to get your heart rate up, starting with a quick warm-up or some light cardio can be a great way to get your body moving.

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C: Is it better to use free weights, machines, or body weight?

CK: When it comes to lifting weights, there are lots of different ways you can do it. Some people like to use free weights, like dumbbells or barbells, because they feel like they give you a more natural range of motion and help you work on your balance and stability. Others prefer to use weight machines because they’re easier to use and can help you isolate specific muscle groups more effectively. And then there are body weight exercises, like push-ups and squats, which are great because you can do them anywhere.

If you’re new to lifting weights, weight machines can be a good way to get started and build up your strength. Whereas if you’re looking to add some variety to your routine or work on your balance and coordination, free weights or bodyweight exercises might be more your style. Don’t be afraid to experiment and try out different options until you find what works best for you and your goals.

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C: Do you recommend first-timers get a trainer or can they wing it at the gym alone?

CK: If you’re new to working out and hitting the gym, it can be super helpful to work with a trainer. A good trainer can help you learn the proper form and technique for different exercises, create a personalised workout plan that’s tailored to your goals and fitness level, and give you the support and encouragement you need to stay motivated and stick with it. Plus, they can help you avoid injuries and make sure you’re using equipment safely.

C: Thoughts on YouTube strength training workouts?

CK: Not all YouTube workouts are created equal. It’s important to do your research and make sure you’re following a reputable trainer or fitness influencer who knows what they’re doing.  Look for someone who has the right certifications and experience, and who focuses on proper form and technique. Keep in mind that not every workout will be right for your body and your fitness level. It’s important to listen to your body and adjust the exercises as needed.

C: When can we start to see results?

CK: It’s normal to want to see results right away, but the truth is that it takes time and consistency to see changes in your body from strength training. You may start to notice some improvements in your energy and strength after just a few weeks, but it usually takes a few months of regular strength training to see more significant changes in your body composition, like increased muscle mass and decreased body fat. The key is to be patient and stay committed to your routine, and the results will come.

C: How long should we wait until our next strength training workout if we’re sore?

CK: If you’re feeling sore after a strength training workout, it’s important to give your body time to rest and recover. It’s generally recommended to wait at least 48 hours before training the same muscle group again. This allows your muscles time to repair and rebuild, which can ultimately lead to stronger muscles and better results in the long run. So, listen to your body, take it easy, and don’t push yourself too hard too fast.

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C: Can you give us three confidence tips for those intimidated on going to the gym?

CK: Going to the gym for the first time can be super intimidating. But don’t worry, I got you covered with these three confidence tips.

  • ≠Wear something you feel amazing in – if you’re feeling good, you’ll radiate confidence.
  • Don’t go it alone, sis. Bring a friend with you for some extra moral support. That way you can hype each other up and feel more comfortable tackling the gym together.
  • Make sure you’ve got a solid plan before hitting the gym. That way you know exactly what exercises to do and how to do them. It’ll help you feel more confident and focused, and you’ll get a better workout too! Message me if you need a training plan to follow.

Clare Kershaw’s passion is to help women boost their self-confidence and transform their mind and body to become healthier. Send her a DM on Instagram for more info.