I’m usually pretty active with running, cycling and strength training generally featuring in my week. However, pregnancy changed things somewhat. I took it very easy for my first trimester—mostly because I felt nauseous unless I was eating toast.

By my second trimester the nausea had passed and I wanted to do more exercise, but didn’t know where to start. Without guidance from a qualified prenatal fitness expert, it’s hard to know what’s safe in pregnancy and what could potentially injure you (simply coughing while lying in the wrong position would send me into spasms of round ligament pain). I scoured the timetable at my gym but there were no pregnancy-specific fitness classes. I began weekly pregnancy yoga at my favorite yoga studio, started swimming once a week and occasionally doing some very gentle running. But most days I didn’t move much, and I still felt pretty sedentary.

So when I had the opportunity to test and review online fitness program The Bump Plan I was keen to give it a go. Offering a combination of Pilates-style strength training and cardio workouts, the subscription-based fitness platform caters to those trying to conceive, as well as those who are pregnant and postpartum. You can join at any point, even late in your pregnancy or after having your baby.

How Much Does The Bump Plan Cost?

Membership costs £35 per month, with a discount if you pay for six months (£180) or a year (£240) upfront. When you sign up you have the option to buy a £15 starter pack that includes a Pilates ball and resistance band—other than a mat, that’s all the equipment you need for the classes.

What Do You Get With The Bump Plan?

The Bump Plan gives you six workout videos to complete in a week, with the same videos to repeat weekly before you get a new set of videos (these currently change at weeks 12, 18, 24 and 30). Six workouts per week may sound like a lot, but they are all 20 to 30 minutes long, so I found them easy enough to slot into my day, and together they add up to the 150 minutes of moderate-intensity exercise per week recommended for pregnant women (and indeed all adults aged 19-64) by the UK government.

All the videos are created and led by Hollie Grant, an award-winning Pilates instructor and personal trainer, and were recorded while she was pregnant. In each of the videos, she is at more or less the same stage of pregnancy as the viewer. I found this immensely helpful—everything felt all the more achievable and encouraging thanks to a feeling of being in the same boat, plus Grant’s down-to-earth teaching style and her frank discussions of the physical challenges of pregnancy were very welcome.

Weeks 18-24 of the program gave me access to two 20-minute Pilates sessions, three cardio-Pilates sessions and a 10-minute stretching session. Each workout also contains a short pelvic floor exercise session at the end. I know how important it is to do pelvic floor exercises but (confession) I never actually do them unless I’m being told to, so having them scheduled into my workouts was ideal.

There’s also a weekly live class, led by Grant, that you can join as part of the program. It was nice to catch a glimpse of some of the other prenatal mamas following along, and it was also good to be able to connect with Grant before and after the class and ask any pressing questions. These workouts are recorded (minus the chit-chat) and become bonus workouts available alongside your weekly workouts.

The Bump Plan also offers more than just workouts. In the education hub section of the website, subscribers also get access to a library of articles by qualified health experts, as well as video interviews and recorded webinars on topics ranging from pelvic girdle pain and sciatica to hypnobirthing, cesarean sections, and baby and toddler first aid. I found it an informative and helpful place to explore and learn more about issues that are often little discussed—there’s even an expert interview that tackles “the post-birth poo”!

Members can also access weekly live clinics with experts including a women’s health physio and a lactation consultant, where you can ask questions.

What Are The Bump Plan Workouts Like?

By the time I began the program during my 19th week of pregnancy, I was doing a small amount of mostly low-impact exercise. Plus I was dealing with the demands of work and family life, with a six-year-old keeping me on my toes. But, I still felt like I was missing some form of more structured exercise that raised my heart rate, and I felt rather feeble and got tired easily. Usually I felt shattered in the evenings, even when I’d barely left the house.

When I began the workouts, I found them very manageable—they’re not too long and there’s an emphasis on keeping effort levels moderate and not getting too out of breath. The videos I followed had no dynamic movements: all cardio was low impact.

There were a lot of squats though—at my stage in the second trimester the program focuses on strengthening your legs and glutes to help with proper posture and support for your back, as well as preparing you for an active labor. I really felt it in my quads and hamstrings after the first couple of workouts. But when I returned to those same videos in the second week, my muscles coped fine and I had no soreness afterward. By the third week I was progressing as suggested by holding a light pair of dumbbells for many of the exercises.

The six workouts for the week felt well-planned, targeting different areas of the body in the safest possible way. There are lots of modifications on offer for those experiencing symptoms such as pelvic girdle pain, or ways to take it down a notch if you’re getting too out of breath.

I found the live workouts a particularly worthwhile addition. Having got to know Grant through the videos it was motivating to interact with her live and do some different exercises. In the live sessions I attended there were options for more dynamic movement if you wanted it.

I asked Grant why the live classes involved dynamic exercises, while the recorded classes do not. “Version one of the Bump Plan was filmed five years ago while I was pregnant with my daughter and back then the guidance was that you should avoid impact while pregnant,” says Grant. “But since then there has been so much research done and new guidance published. And awareness of the fact that actually impact is fine during pregnancy as long as your pelvic floor is comfortable with it, and you're comfortable with it. Baby is completely cushioned and safe.”

“I refilmed the Bump Plan while I was pregnant with my son [who is now one year old], and it's just about to go live in a few weeks,” says Grant. “You’ll get more workouts, they change more regularly and they’re more challenging. I do encourage you to jump and bounce around as long as it's comfortable for you. And there’s loads of information about pelvic floor strength. Things like pressure management in the core, all sorts of things like that. So if you want to be challenged, you can be.”

Is The Bump Plan Worth It?

Within a week of starting the plan I felt stronger and more energetic. I could go on a long walk without feeling heavy and exhausted by the end, and I could carry my bike up the steep front steps to my house with confidence. Three weeks into the plan (and halfway through my pregnancy) my glutes, legs, core, chest, arms and shoulders feel stronger, and even as my bump seems to expand by the day I feel better equipped for the movements and challenges of daily life. I’m getting fewer back twinges and I’d even say my mood is more stable.

I’ve found that having a schedule of six short workouts a week is really helping me stay more active. It’s a challenge to get them all done but because each one is only 20 or 30 minutes long, fitting one in nearly every day feels achievable, and I don’t beat myself up if I miss a couple of sessions here and there. The workouts themselves feel like they’re making a difference and yet they’re never too taxing.

The videos do get slightly repetitive after a while and I would prefer to have a wider range of videos to choose from or for the videos to change more often, and I’d like the option to include more dynamic moves in the workouts, but these changes are on their way, with the Bump Plan update planned for mid April 2024.

Grant herself is very available and responsive to subscribers, encouraging people to email with questions, or stay and chat at the end of live sessions. There’s also an active closed Facebook group where she’ll respond to comments. With her enthusiasm and openness, it’s like having your own cheering squat rooting for you.

I think it’s absolutely worth paying the monthly subscription, and I’m intending to keep following the program for the rest of my pregnancy and beyond—the postnatal program sounds excellent too, with different videos depending on whether you had a vaginal birth or C-section. Progression to the next phase is entirely dependent on when you feel ready.

There’s a week’s free trial to see if The Bump Plan is right for you before committing. But if you don’t fancy paying a monthly subscription and you’d rather devise your own workouts along the same lines, it’s worth reading Grant’s book, The Bump Plan, (£16.99 / $22.99) published in 2023. It equips you with the knowledge of what kind of exercise is safe and most beneficial at every stage of pregnancy and why, and has examples of suitable workouts.

As always when trying something new, especially when pregnant, it’s important to check with your healthcare professional to be sure that this kind of exercise is safe for you.

Sign up for a free trial of The Bump Plan on the website.

The benefits of strength training for women are profound. Beyond the obvious improvements in functional strength for everyday activities, regular resistance training can also help resist osteoporosis, improve mobility, flexibility and posture, and reverse the signs of aging. Genuinely.

“As we age we naturally lose muscle, therefore ensuring we stimulate muscle tissue regularly is of utmost importance in order to counteract this,” says personal trainer Sian Childs, who specializes in training women. 

“Strength training also has a huge benefit in terms of pain management and recovery when carried out safely during pregnancy, postnatally and also during the menopause,” she adds.

Getting started is straightforward too, and to help Childs has devised a six-move upper-body workout that only requires a pair of dumbbells and a sturdy platform—a weights bench if you’re in the gym, or a sturdy chair if you’re at home. No dumbbells? No problem, you’ll find plenty of workouts for women, from PTs who work extensively with women, in our women’s fitness section.

How To Do This Upper-Body Workout For Women

This upper-body workout for women is built around three supersets, which require you to perform each pair of exercises back-to-back with no break in between. After each superset, rest for 60 seconds, then return to exercise A and repeat until you’ve completed each superset three times in total. Then move on to the next superset. 

You'll notice there are also rep ranges for each exercise. Childs suggests choosing a weight that makes completing the lowest number of reps manageable, but still challenging.

“If you complete eight reps of each exercise the first time you complete this workout, aim for sets of nine or 10 the next time you tackle it,” says Childs. “When you repeat it for a third time, try increasing the weights you use for each set, aiming for eight reps and so on.”

This bit-by-bit approach, known as progressive overload, is the secret sauce for increasing muscle size and strength. Repeat the workout regularly and you’ll see results fast.  

If all you have is one pair of dumbbells that feels a little too light for some of the moves, such as the row, slow down the movement to keep your muscles under tension for longer. 

Likewise, if your weights are too heavy for any exercise, such as the lateral raises, go for partial reps instead, where you only lift the weight for half or a quarter of the given rep range. It will still put your muscles under tension and encourage them to adapt and grow.  

Upper-Body Workout For Women Overview

• 1A Push-up: 3 x 8-10
• 1B Single-arm row: 3 x 8-10
• 2A Single-arm overhead press: 3 x 8-10 each side
• 2B Bench dip: 3 x 10-12
• 3A Biceps curl: 3 x 10-12
• 3B Lateral raise: 3 x 12-15

Upper-Body Workout For Women Form Guides

1A Push-up

Sets 3 Reps 8-10 Rest 0sec

Target muscles Chest and triceps

Get onto your hands and the balls of your feet with your arms extended and hands underneath your shoulders, your core engaged and your body in a straight line from your shoulders to ankles. Bend your elbows and lower your chest as low as you can, then push up to the start position. If performing this move on your knees, ensure your shoulders, hips and knees are in alignment.

1B Single-arm row

Sets 3 Reps 8-10 each side Rest 60sec

Target muscles Upper back and biceps

Stand with your feet shoulder-width apart facing a weight bench or sturdy chair, holding one dumbbell in your right hand. With a slight bend in your knees, hinge forward at your hips and place your left hand on the bench, letting your right arm hang down. Your torso should be close to parallel with the floor. Retract your shoulder blade on your right side to engage your upper back muscles, then lift the dumbbell toward your right hip, pause, then lower under control. Do all your reps on one side, then switch sides.

2A Single-arm overhead press 

Sets 3 Reps 8-10 each side Rest 0sec

Target muscles Shoulders

Stand with your feet shoulder-width apart, holding one dumbbell at shoulder height with your palm facing you and the other arm outstretched to the side for balance. Engage your core and extend your arm to lift the weight straight up. Lower under control and repeat on all sides before switching arms. 

The version outlined above is a strict form dumbbell shoulder press. If you find the weight a bit heavy, you can use your legs to help get the weight up. Bend your knees slightly, then straighten your legs as you press the dumbbell overhead—the extra momentum will help. Just slow down the lowering part of the movement to develop shoulder muscles.

2B Bench dip

Sets 3 Reps 10-12 Rest 60sec

Target muscles Chest and triceps

Sit on the edge of a bench or chair, with your legs extended in front of you and your heels resting on the floor. Place the palms of your hands on the edge of the bench and shuffle your butt off the chair, then bend your elbows to lower. Pause once your elbows are bent to 90°, then extend your arms to return to the start position. Keep looking forward throughout. 

3A Biceps curl 

Sets 3 Reps 10-12 Rest 0sec

Target muscles Biceps

Stand with your feet hip-width apart, holding dumbbells with your palms facing forward, elbows tucked in to your body. Brace your core and bend your elbows to lift the dumbbells to your shoulders. Squeeze your biceps hard, then lower under control. If fatigue sets in, alternate arms with each rep to make it slightly easier. 

3B Lateral raise

Sets 3 Reps 12-15 Rest 60sec

Target muscles Shoulders 

Stand with your feet hip-width apart, holding dumbbells by your sides with your palms facing and a slight bend in your elbows. Engage your core and squeeze your glutes to provide a strong base, then raise your arms out to the sides, stopping when your arms are parallel with the floor. Lower the dumbbells slowly. 

If you only have one pair of weights and they are too heavy for you to complete the movement, perform partial reps instead. From the start position, raise the weights up halfway or a quarter of the way to engage your deltoid muscles, then return them to the start position slowly and repeat. Aim to keep the muscles under tension as long as you can bear. 

See more great options with our guide to the best dumbbells.

More and more women are finding out just how beneficial weight training is. From improved bone density to better metabolic health, countless studies and experts have highlighted the impressive array of benefits that can be enjoyed by adding resistance training into your regular fitness routine.

Sports massage therapist and CrossFit coach Emma Ray, who trains lots of women including those who are pre- and postnatal, adds her voice to the chorus praising weightlifting for women, saying it’s one of the best things they can do for their health. 

“Women can be very prone to osteoporosis and muscle atrophy,” says Ray. Strength and impact training using weights can help to prevent this. 

“Impact training can be very helpful because it puts stress on our joints. A lot of people think this is a bad thing but we need to put stress on our joints through muscular contractions to elicit a stimulus that grows new bones and tissues,” says Ray.

Ray has put together a full-body workout suitable for women who want to get started with strength training and reap the benefits of lifting weights. If you don’t have a gym membership, you can start with the beginner home workout plan in our guide to strength training for women, or alternatively, you can start with this beginner gym workout plan for women from celebrity trainer Magnus Lygdback.

How To Do This Weights Workout For Women

This full-body workout from Ray consists of three sections. First, a two-move warm-up to mobilize your upper body and thoracic spine. Next, a strength training block made up of two EMOMs (which stands for Every Minute On the Minute). Ray finishes the session with a three-move conditioning finisher to improve your cardio fitness.

It requires a lot of kit so it’s best to perform this workout in a CrossFit box or the functional fitness area of your gym, where you have access to a barbell, rowing machine, plyo box and plenty of space to move around. The barbell exercises can be subbed in for dumbbell versions and you can use other cardio machines with a cardio counter instead of the rowing machine if necessary. 

Warm-Up

1 World’s greatest stretch

Sets 3 Reps 6 each side 

From standing, take a big step forward and place your right hand on the floor in line with your left foot, while keeping your right leg straight and your right knee off the floor. Raise and extend your left arm upward, rotating your torso, then bring your left elbow towards the floor. Perform all your reps on one side, then switch sides.

2 Bootstrap squat

Sets 3 Reps 6 

Stand with your feet shoulder-width apart. Push your hips back and bend your knees to lower into a deep squat (or as far as your mobility allows). Keep your chest facing forward and hold your feet with your hands, pushing against the inside of your thighs with your elbows to open up your hips. Keeping hold of your feet, straighten your legs to stretch your hamstrings, then return to the deep squat position.

Strength

This strength block is made up of two EMOM-style sessions, although instead of working every minute on the minute, you’re working to 90 seconds. For the first pair of exercises, start a repeating timer for 90 seconds. Perform all the reps of exercise A, all the reps of exercise B, then rest for the remainder of the 90 seconds. Repeat that sequence four times in total. Move on to the second pair of exercises and do the same.

1A Barbell thruster

Sets 4 Reps 8

Hold a barbell in the front rack position, holding it across your upper chest with your elbows pointing forward. With your feet slightly wider than shoulder-width apart, push your hips back and bend your knees to lower until your knees and hips are in line, keeping your elbows high. Push through your heels to stand and extend your arms to press the barbell overhead, pushing your head forward to keep the bar in line with your center of gravity. Lower the bar back to the front rack position under control.

1B Renegade row

Sets 4 Reps 4 each side

Holding dumbbells resting on the floor, get into a straight-arm plank position so that your hands are underneath your shoulders and your feet are planted on the floor shoulder width-apart. Your body should be in a straight line from shoulders to heels. Keeping the rest of your body as still as possible, lift one dumbbell to your ribs. Your elbow should brush past your ribs as you lift the weight. Lower the dumbbell to the floor under control and repeat on the other side. Alternate sides with each rep.

2A Barbell deadlift high pull

Sets 4 Reps 8

Stand with your feet hip-width apart. Hinge at your hips, then bend your knees to lower and grasp a barbell with your hands shoulder-width apart. Keeping your back flat throughout, drive through your heels to stand up. As you extend your legs, rise up on the balls of your feet, bend and raise your elbows, and shrug your shoulders to lift the barbell to your chest. Lower the bar under control back to the floor. Keep the barbell close to your body throughout the exercise.

2B Elevated glute bridge dumbbell bench press

Sets 4 Reps 8

Lie with your back on an elevated surface such as a weight bench, with your feet planted on the floor, holding dumbbells level with your chest. Your hips should form a straight line with your shoulders and knees. Retract your shoulder blades to engage your upper-back muscles, then press the dumbbells straight up powerfully. Lower the weights under control until level with your chest to complete the rep.

Conditioning

Ray has programmed this three-move circuit to finish. Perform the circuit continuously for three minutes, rest for one minute, then pick up again wherever you left off. Repeat this three times in total.

1 Row

Calories 6 

Burn six calories on the rowing machine. Hold the handle with your knees bent and back straight, and push powerfully with your legs to begin the stroke. As your legs reach full extension, lean back, then use your arms to pull the handle to your body. Extend your arms, then lean forward, then bend your legs to complete each stroke. Our guide to rowing form gives more pointers.

2 Box jump

Reps 12

Stand in front of a plyo box or bench. Bend your knees and swing your arms back, then explode up to jump onto the box, swinging your arms forward to help generate momentum. Land with a slight bend in your knees. Stand up straight to finish the rep, then step down one foot at a time. If you don’t feel confident with box jumps, perform step-ups instead.

3 Kettlebell swing

Reps 25

Stand holding a fairly heavy kettlebell in both hands. Keeping your back flat, hinge forward, pushing your hips back to lower the kettlebell slightly underneath you, then powerfully drive your hips forward to push the kettlebell away from your body, swinging the weight up to chest or eye level. Keep your arms straight and relaxed throughout, controlling the descent of the weight, and go straight into the next rep.

Confession time: I’ve been a runner for over 15 years and I hit the road several times a week, but I’ve never had a sports bra fitted. As a health journalist I often get to review fitness gear and I am guilty of wearing whatever I get sent without giving it much thought. 

Admittedly, I have become a parent and survived a pandemic since the last time I went shopping for running kit, so a professional fitting was long overdue. At a virtual session with an expert from UK sports bra retailer Boobydoo, I learned some surprising things about the world of breast support.

1. Size Is Everything

The rumor that 80% of women wear the wrong bra size has been circulating since my school days. I have been fitted for an everyday bra, so I assumed that my normal bra size correlated with my sports bra size and shopped accordingly. Thankfully Boobydoo taught me how to use a measuring tape and it turns out I have indeed been wearing the wrong size for decades. And yes, wearing the right sports bra does make running feel a lot more comfortable.

2. Work Out Your Bra Size Using The Under-Over Method

A breast health expert advised us to use the best fit method (and gave us lots of tips on fitting yourself for a sports bra). That’s all very well when you’re in a shop surrounded by bras to try on, but if you want to check your size before ordering online, Boobydoo recommends using the under-over method. Simply measure around your rib cage, directly under your breasts. The tape measure should be horizontal and not drop at the back. 

The number on the tape can be converted into your band size—Boobydoo’s how to find your bra size page has a useful band conversion chart. Then to work out your cup size, hold the tape measure firmly around the fullest part of your bust. Make sure the tape is taut and straight all the way around. Take both numbers, head back to the Boobydoo page and use the cup conversion chart to find out your bra size. Bingo!

3. Ask For Brand Info

As with running shoe brands, sports bra brands interpret the numbers in their own way and don’t always come up with the same results, so it is worth shopping around to find the bra that fits. This is where virtual sports bra fittings play second fiddle to visiting a shop, because nothing beats trying on bras IRL. That said, who has time to go into town these days? Fortunately virtual fitting staff have been trained in product knowledge (size up at Shock Absorber if you want to breathe, for example) so don’t be afraid to ask for help.

4. Handle With Care

It’s hard enough to find the time to head out for a run, never mind spending time separating my smalls, so I chuck everything into the washing machine. But all bras including the sports variety are rather delicate. And washing them gently by hand will extend their life which, perhaps most importantly, will save you money in the long run.

5. Sports Bras Don’t Celebrate Birthdays

Unless your boobs literally punch you in the face when you move, you could keep wearing your trusty old sports bra forever. But then, like pumping up flat bike tires, when you slip into a well-fitting sports bra you suddenly realize what you’ve been missing. To know when to replace your old kit, Boobydoo has a simple rule: Sports bras don’t celebrate birthdays, so replace yours before the year is up.

6. Don’t Let Big Boobs Beat You

If (like me) you are blessed with a big bust and avoid high-impact training as a result, I have good news for you. Sports bras now come with compression, encapsulation and even underwiring for structural support, so your heaving bosom will never prevent you from achieving your fitness goals again. 

Boobydoo stocks sports bras from a variety of brands, with band sizes ranging from 28-54 and cup sizes from A-K, and you can book a free virtual fitting with the company’s bra fitting experts.

Looking for tried-and-tested sports bras for high-impact activities? Head over to Coach’s best running bras page for reviews of our favorites.

Perimenopause, the time leading up to menopause, can feel like an emotional and physical rollercoaster. Women often experience perimenopause symptoms for up to a decade before the menopause happens—that is, when your periods actually stop. But it will come as no surprise to Coach readers that exercise can be an invaluable tool to help you navigate this uncertain time.

To help you get started, menopause fitness and wellbeing coach Holly Jones has developed a specialized program for perimenopausal women. The four-week program is available on the audio-based fitness app WithU and features three workouts per week, all led by female instructors. It’s available now on the free version of the WithU app (full access to WithU costs $9.99/£9.99 a month or $79.99/£79.99 a year) and individual workouts are also available on demand.

I asked Jones for a run-down of what types of exercise are most useful for perimenopausal women, plus the specific benefits each routine can offer.

Once seen as the domain of muscle-obsessed jocks, weight training is increasingly becoming a part of everyone’s routine. And that is excellent news—both the CDC in the US and the NHS in the UK recommend doing strength training at least twice a week.

Women in particular can benefit hugely from including strength work in their exercise programme. It’s well documented that because of hormonal changes during menopause, women lose muscle mass and bone density, putting them at risk of osteoporosis and other conditions.

But as well as helping you stay healthy at any stage in your life, getting measurably stronger can also be hugely rewarding and empowering.

Personal trainer Mimi Bines co-founded Lift Studio LDN, a women-only weightlifting gym that aims to give women the knowledge and confidence to lift weights and enjoy the process of getting stronger. I spoke to her about why women should lift weights, how often, and how to get started.

What’s a good way to start weightlifting?

The best place to start is with a small group program like we offer at Lift, or with a personal trainer. I’ve always believed in coaching. You learn so much, it makes everything so much easier and more enjoyable, and then you’ve got all the skills that you need. If you do a couple of months of that, then you’ve got a good foundation and the confidence to know what’s important and what’s not.

If you’re going to do it alone, then focus on five basic movements: a squat, a deadlift, a press, a pull and a bridge, and just nail those movements. Learn how to do them really well, and then just keep adding new things to your repertoire from there. But those exercises never get old, you never get too good for them, and there’s always something to improve.

If you’re looking for an effective way to hit your fitness goals without spending hours in the gym, doing a couple of well-planned dumbbell workouts each week is a great approach.

“Many of my clients only train twice a week as this suits their busy lifestyle,” says Ryan Atkin, head coach of female-focused training company Real World Results. 

“For this, I’d always recommend two full-body workouts. That way, you maximize recruitment of each muscle group across the body and increase your chances of amazing physical changes.”

To get you started Atkin has provided this muscle-building dumbbell workout for women that he suggests using twice a week. All you need for the session is a pair of dumbbells, so it’s a good option for those looking to get fit at home if you have a set of weights already.

If you don’t have a pair to hand, then our round-up of the best dumbbells can help you find a set that suits you. Bear in mind when buying dumbbells that having a range of weights is useful for tackling different dumbbell exercises and also helping you to progress over time. An adjustable dumbbell will have a range of weight settings, or you could look at buying a set of three or five fixed-weight dumbbells.

While buying a good set of dumbbells represents a large upfront cost, we have enough free workouts to make sure you get a good return on your investment. Once you’ve tried the session below, you can give this 15-minute dumbbell circuit a whirl, or this 30-minute dumbbell workout, or spice things up with this fast-paced dumbbell HIIT workout.

How To Do This Workout

Before diving into the workout, it’s essential that you warm up your body. This warm-up routine only takes 10 minutes and it will help you get the most out of your time exercising. Our guide to warm-up exercises explains why.

This workout is designed using straight sets. Complete the specified repetitions, or reps, of the first exercise, and then rest for your chosen period of time. That’s one set. Repeat that sequence until you’ve completed all the sets for that exercise, then move on to the next exercise.

Atkins has given a range for the period of time you can rest for. This means you can adjust the intensity of the workout to suit you. Try to pick a rest period and stick to it throughout the workout. If in doubt, start with two minutes, and reduce it the next time you attempt the workout.

Atkins has provided video form guides. Click the title of each exercise to read our exercise form guides.

1 Goblet squat

 Sets 4 Reps 10 Rest 1-2min 

“This kind of exercise [a compound exercise] gives you the most bang for your buck,” says Atkin. “Goblet squats work your quads, calves, glutes and core, as well as your arms and grip as you hold on to the weight.” 

2 Dumbbell row 

 Sets 4 Reps 10 Rest 1-2min 

 “Although the dumbbell row mainly focuses on your back muscles, it also provides a solid upper-body workout by activating several other muscle groups, including your chest, core, glutes, lower back, biceps and triceps,” Atkin says. 

3 Hip thrust 

 Sets 3 Reps 10 Rest 1-2min 

The hip thrust is a glute-focused exercise that can be performed with a dumbbell or a barbell as in Atkins’ video above. To use a dumbbell, simply place a dumbbell on your hips and rest your back on a sturdy platform, like a sofa.

“Strong glutes carry over to so many areas of life,” says Atkins. These muscles are used to propel your body forward, improving your acceleration and power when sprinting.

”You’ll not only develop stronger glutes, but also build back strength and improve your balance. Many of my clients have also noted less knee pain.”

4 Lateral raise 

 Sets 3 Reps 12 Rest 1-2min 

“Lateral raises help with muscle development in the shoulders,” Atkin says. “They help increase your shoulder mobility, range of motion and stability—they’ve been a staple in my programs for years now.” 

5 Triceps kick-back

 Sets 3 Reps 12 Rest 1-2min 

“Triceps kick-backs target the triceps, but they can also enhance stability and flexibility in your shoulders and arms,” says Atkin. “Increasing upper-body strength here is super transferable to everyday activities like lifting heavy shopping bags.”

6 Plank

 Sets 3 Reps Max hold Rest 1-2min 

“The plank is one of the greatest core exercises of all time,” Atkin says. Although, he warns, it is only at its most effective when executed properly. 

“The forearm plank is a functional movement that trains the abs and core to support the spine in day-to-day activities. It can improve posture and reverse the negative effects of sitting at a desk all day. Having a stronger core can also enhance other exercises, like your squats, rows and more.”

There’s a lot to love about the internet – ASOS, Ryan Gosling memes and hilarious cat GIFs for a start. There are definitely days when we can waste hours clicking on websites dedicated to fun stuff, but not actually learn a thing. But, a wealth of research tells us that the web is a force you can harness for fitness and weight-loss gains, whether it’s tweeting about your slim-down goals or checking in to gyms on Facebook. The University of South Carolina recently found that Tweeting your fitness goals may help you lose weight. And if you know where to look, you’ll find an army of fitness, health and beauty gurus bursting to share their expert knowledge with you. They’re called bloggers – and (as well as our magazine, obvs) they’ll be your trusted guides and companions on your wellness journey.

Need some fresh reading material to fire up your grey matter and inspire you to a better body? We’ve found 10 top bloggers in the fitness, health and beauty arenas to liven up your log-on. Get clicking.

The Fashionable Fitness Guru: Fitness On Toast by Faya Nilsson

Finally! A fitness blog combining street-smart style with serious workout goals is here. Faya is a Swedish personal trainer in London with an interest in nutrition and fashion, and Fitness On Toast brings her passions together. Her friendly, genuine tone makes you want to sit up and take notice, and her street-style photos of cute workout gear and sassy everyday outfits are inspiring. “A lot of fitness advice sites seem to have an agenda to sell you something. I wanted Fitness On Toast to be an unbiased, honest, organic view on fitness, nutrition and fashion – all in one single, friendly and accessible place,” says Faya. Mission accomplished. fitnessontoast.com

The Beauty Guru: The Burgundy Book by Rema Gouyez Benallal

You’ll never miss a beauty beat thanks to Brit-in-Canada Rema, who created the blog as an avenue to showcase her obsession for all things beauty. “A lot of the time I tell stories about the beauty finds that have stolen my heart,” says Rema. “I won’t just talk to you about the shade and price of a product – I’ll tell you the story of how we fell in love and why my newest perfume has actually become a character in my day-to-day life.”

Daring with colour and style, Rema is ahead of the curve in trends and, best of all, pokes fun of herself along the way. Our kind of gal. theburgundybook.com

The Motivation Guru: Live Hard by Joel Snape

Anyone who’s interested in making their life better (who isn’t?), listen up. Men’s Fitness contributing editor Joel is using his blog Live Hard to prove just how easy it is to get more out of life. “My interests are quite varied, so it’s about connections between often very different fields that more specialised people might miss,” explains Joel. “Say, the similarities between deadlifting and trying to write a novel, or how making the perfect Sunday roast is quite similar to learning to play guitar really, really well.”

After reading the clever posts covering work/life balance, social skills and weight lifting, you’ll wonder how you never saw the simplicity in being the best you can be, without sacrificing any of the things you love. “I’m trying to get across the idea that all your goals can actually tie together,” Joel adds. “Work hard, play hard, party hard – live hard.” livehard.co.uk

The Eco Guru: A Brighter Shade of Green by Yanar Alkayat

Beauty blogs aren’t all about colour pops and achieving dramatic looks. A Brighter Shade of Green approaches beauty from an everyday perspective – think natural make-up – with an eco twist that’s as good for your health and the environment as your image. “I think the range of posts is unique as they are divided under inner health, outer beauty, style and green living,” explains Yanar. “It’s a space where articles on yoga and meditation can sit alongside tips on how to recycle old clothes.”

If you’re interested in being kind to your body and the planet when washing your hair, choosing a lippie or anything else beauty and lifestyle-related, check in on this blog to keep your green feet on track. brightershadeofgreen.co.uk

The Nutrition Guru: The Harcombe Diet by Zoe Harcombe

When it comes to the best way to eat for inner and outer health, there’s so much conflicting advice that it’s hard to know what to believe. Author Zoe couldn’t agree more, which is why she blogs. “I write to challenge conventional thinking and to show how much bad science prevails in this field,” she says. “It’s meant to provoke thought, to stimulate debate, as much as to educate and influence people.”

If you’re looking for straightforward health and nutrition guidance in an easy-to-digest, helpful format then Zoe’s blog fits the bill. Her vigilance in sourcing her information (she even conducts her own studies!) instils confidence. zoeharcombe.com/blog

The Running Guru: Lazy Girl Running by Laura Fountain

Running is probably one of the most accessible ways to get active, and Laura proves how keeping record of your progress can take you the extra mile – literally and figuratively. ‘When I started I had no clue how to run or blog, but five years on I’ve run five marathons,’ she says. ‘Sometimes I’m not sure whether the blogging kept the running going or vice versa but they’ve definitely complemented each other.’

Laura went on to write ebook The Lazy Runner about her transition from a couch potato to a fully-fledged marathon runner. Her blog is perfect for all kinds of runners, from newbies and beyond, and it covers everything from training to kit reviews, with some great light-hearted humour thrown in for good measure. It’s refreshing to see through the eyes of a serious runner who isn’t afraid to have some fun. lazygirlrunning.com

The Health Guru: Mark’s Daily Apple by Mark Sisson

Author of The Primal Blueprint and former elite endurance athlete Mark Sisson has helped transform lives through his books and blog, both offering tips and information on simple lifestyle tweaks that can boost your health. The blog is packed full of easy recipes, real-life transformation stories and Q&As, but it’s Mark’s own story that makes this blog essential reading.

“I was forced to retire early due to injury and illness,” he explains. “I ‘fixed’ myself by calling upon my biology background and desire to be as fit and strong as I could with as little struggle and sacrifice as possible. Using evolutionary biology and modern genetic science, we provide lifestyle suggestions that can help flip the hidden genetic switches we all have to build strong, fit bodies.”

Get on board if you’re interested in improving your health and want to explore the paleo lifestyle trend. marksdailyapple.com

The Fitness Guru: Gubernatrix by Sally Moss

Strength athlete and Cambridge graduate Sally shares her impressive knowledge about resistance training on her blog. It began before she left her nine-to-five office job to become a trainer, so the posts she writes answer a lot of the questions she was asking when she first fell in love with strength training – and the ones that confuse us now! “I started my blog almost six years ago to connect with like-minded people and share my burgeoning knowledge,” Sally says. “I aim to inspire others and be a trustworthy voice of reason in an environment full of myths and misconceptions.”

The perfect mentor for ladies who lift, Sally now competes in powerlifting, Olympic lifting and strongwoman competitions. gubernatrix.co.uk

The No-Excuses Guru: The Grit Doctor by Ruth Field

The Grit Doctor is exactly what you need if you want to get into shape, but find yourself doing everything but. If you’re ever in need of motivation to lace up your running shoes, just visit this blog. “It’s aimed at anyone who has a sense of humour and is ready to ditch their excuses and tackle whatever it is in their lives that needs changing,” explains Ruth. “It’s different to other blogs in that there is no sugar coating.”

Ruth is a mother to twin sons so she knows what it’s like to squeeze fitness into a hectic lifestyle. Want to know how she does it, as well as write top-selling books like Run Fat B!tch Run? Log on. gritdoctor.wordpress.com

Food: Stonesoup by Jules Clancy

If you’re on a mission to conquer the kitchen, head to Stonesoup, a blog that’s perfect for beginners and budding foodies alike. You’ll find a huge database of recipes that use just a handful of ingredients (usually no more than five) and take mere minutes. “I started the blog way back in 2005,” says food scientist Jules. “It’s focused on helping people become the best cook they can be without spending hours in the kitchen. My recipes are super simple and can be made in minutes.”

Stonesoup offers encouragement, inspiration and ideas, and is packed with tips and tricks to help you eat healthier, tastier meals. All of Jules’ recipes also cater to loads of dietary requirements, from gluten-free to paleo. Plus, when you sign up to the weekly newsletter, you’ll score a free recipe ebook. thestonesoup.com

This article first appeared in Women’s Fitness

When it comes to strong women, Dani Speegle is up there with the best of them. A four-times Crossfit Games athlete, and winner of both NBC’s Titan Games and the latest CrossFit Open workout 23.3, her physical strength is nothing short of amazing. Her mental health is equally impressive, particularly when you hear about how far it’s come. 

“I struggled with body image, body dysmorphia, self-hatred – I had a really tough time in college,” says Speegle. She tells Coach that she felt constantly exposed to the message that only small female physiques were beautiful and watched on as women around her skipped meals in order to meet that criteria. 

Desperate to change the narrative, Speegle set up an Instagram page to highlight how women are so much more than their dress size. And it wasn’t long before hundreds of thousands of people followed her in support. 

And so began Girls Who Eat. 

“Needing to fuel your body formed the surface level of Girls Who Eat, but underneath it’s more about trying to change the narrative – that women are more than just what they look like. Women can do anything, no matter what the shape and size of their body.”

Girls Who Eat highlights the importance of properly fuelling your body, and encourages women to have a positive relationship with food.

“So many women self-sabotage – I know, I’ve been there,” Speegle says. “You eat a cookie, then feel bad about eating a cookie, and then the whole day spirals out of control. Girls Who Eat is about supporting women to not feel scared of food, or say no to it. If you want to lose weight, and can hold yourself accountable, those goals will come. But we have one life, and you should be able to enjoy a Christmas dinner with your family without feeling like you have to deny yourself – just eat the cookie!”

Girls Who Eat offers a refreshingly relaxed approach to food and, with its focus on what women can achieve, it’s not hard to see why it’s gained popularity on social media. 

“To be a part of this, all you have to do is take care of yourself. Take care of your body – and help spread that message,” Speegle says. “This movement is so much bigger than me. It’s about women all over the world coming together to support each other, and promote a healthy lifestyle and positive body image. I want it to get to a point where loving your body is so commonplace that it’s no longer a thought.” 

Since the Girls Who Eat movement began four years ago, it’s become a mission for Speegle to support as many women as possible in their quest to be confident, strong and healthy.  

“My role models are the women who have reached out to me because of the motivation they feel because of this movement,” she says. “It makes me want to do better to help them and more women around the world. Women who have decided to take charge, or changed their life due to the inspiration I’ve provided – those are the girls that I look to, who keep me going.”

When choosing what to wear for exercise there is nothing more important than ensuring you have a well-fitting sports bra.

Sports bras come in all shapes and sizes, all colours and all price ranges, but what really matters is making sure your breasts are getting the right support throughout whatever activity you’re doing.

Researchers at the University of Portsmouth have been using their expertise in breast biomechanics to study sports bras and the effect they have on breast health. 

Coach sat down with Dr Nichola Renwick, a senior research associate at the university’s Research Group in Breast Health, to talk about why it’s so important to get a well-fitting sports bra and how to choose the right one for you.

When I first started working out at university over 10 years ago, I felt very intimidated by the weights section of the gym. Thankfully, times have changed. There are now far more female athletes providing inspiration, plus a greater awareness of the benefits of strength training for women in particular. There’s nothing more empowering than feeling capable, and weight training is a great way to build strength and confidence. 

Ahead of International Women’s Day, Coach was invited to take part in an all-female weightlifting session, hosted by Reign Total Body Fuel and led by British Olympic weightlifter Sarah Davies. Davies recently won gold at the 2022 Commonwealth Games, and currently holds the British record for both the snatch and the clean and jerk. She also won silver in the women’s 71kg event at the 2021 World Weightlifting Championships.

I hold no weightlifting medals – in fact I am a complete beginner. I love to swim, cycle, practise yoga and go on long hikes, and I regularly use the weight machines at my gym, but my experience with a barbell is non-existent. So when I was offered the chance to train with Davies I was excited but, to be honest, a bit nervous.

When I arrive at the class, my first observation is the wide range of ability and experience , from those who have been lifting several times a week for a few years, to me, a complete beginner. 

We start off with a quick warm-up, then it’s time to set up our barbell areas. Since I’m new to this, Davies recommends I start with a technique bar, which is smaller and lighter than a traditional barbell. This allows me to work on my form with less risk of injury.

“People overcomplicate weightlifting, but when you can make it really simple, that’s when the magic happens,” Davies says. “Don’t worry about the weight for the time being. Focus on the position of your body.”

Davies demonstrates the correct starting position for the clean and jerk – hands a thumb-length into the hand grip area, feet hip-width apart and turned slightly out, head up – and then demonstrates the movement that we’re aiming for.

“Don’t overthink it,” Davies says. “It’s supposed to be a fast movement, so once you’ve got the technique down and you’re in the starting position, just let it happen. You can always go again.”

My first attempt is fairly unco-ordinated, but I’m given encouragement and helpful tips from those around me. You can learn a lot from watching others practise and get coached, and the class itself is refreshingly unfussy, with everyone lifting different weights at different times. Davies encourages us to trust our judgement. “You’ll know what the right weight is,” she says.

As a first-timer, I soon learn that it’s small shifts, such as keeping your eyes up, and positioning your head and neck correctly, that make the biggest difference. My initial instinct is to look down at the bar, but I can really feel how much better my muscles engage when I look straight ahead.

“Your legs are the largest muscle group,” Davies says, showing me how to shift into the best position and explaining that your centre of balance needs to be in the toes to drive you up. “The momentum will all come from your legs.” This is also apparent several days later when I am wincing every time I have to walk up or down the stairs.

After finishing the session, we do a few final stretches, then Davies takes questions. First up, what does she do other than weight training? “I don’t do very much cardio,” Davies says. “It’s surprising the cardio benefit that you get from strength training exercises such as squats.”

Another participant asks if there’s anything specific that she says in her head when she lifts. “Not that I can say out loud now!” she laughs. “There’s not really a lot going through my head when I step up to the bar. Once you’re there, you have to trust that you’ve put in the reps, and it will happen.”

Her proudest moment? “Getting a World [championships] medal,” Davies says. “I went with the goal to have fun, and it really showed me that when you don’t put too much pressure on yourself, often you actually do better.”

Davies also talks about the relationship between powerlifting and empowerment. “It’s about being able to test your body,” she says. “Traditionally women have been told that female bodies aren’t as strong, and yes, we don’t have exactly the same hormones as men, but to be able to test your body to its full limits and to know what you’re capable of is incredibly empowering. To have that possibility to see where your body can go is awesome.”

For women interested in trying powerlifting, Davies recommends seeking out the right training environment. “Find yourself a good gym and a good coach, and surround yourself with people who are going to make you feel comfortable in that setting,” she says. “There are a lot of things that people worry about going into a weights gym, but if you find the right one they’re actually really friendly places. There’s often a strong community there, so if you walk in and you’re new, people will be happy to help you.”

Based on my experience – the supportive atmosphere, positive energy, and a group of amazing women to learn from – what Davies says rings true, and barbell training is something I’ll definitely be looking to try again in the future.

“The number of women getting into strength training in general is really positive,” says Davies. “It has so many health benefits for us when it comes to bone density among so many other things. Why wouldn’t you want to do it?”

Why do you exercise? If it’s something you do regularly, chances are it’s because you enjoy it. Enjoyment is an essential motivator that allows us to reap the mental, physical and social benefits of taking part in sport and exercise. It’s alarming, then, that Sport England’s Active Lives Survey revealed that 2.4 million fewer women than men say they enjoy sport and exercise.

Reasons given by respondents included practical issues such as a lack of time (31%) and the rising cost of living (37%), while emotional issues include worrying what other people think (32%) and showing their body (31%).

Safety concerns were also prominent, with 41% concerned about sexual harassment when doing physical activity outdoors in the dark, and 66% worrying about other personal safety issues, such as being mugged. Three in 10 have experienced harassment first-hand while exercising.

Sport England’s This Girl Can campaign has launched online resources to help activity providers and organisations overcome some of these barriers. Coach spoke to Cate Campbell, a BACP-accredited psychotherapist, to get her insight into the deep-rooted societal and emotional barriers women face and how these can be overcome.

This Girl Can is Sport England’s nationwide campaign to build women’s and girls’ confidence to be active, regardless of shape, size and ability, by celebrating them getting active on their own terms. Find out more about the new phase of the campaign on the This Girl Can With You website.

It’s difficult to navigate workouts during pregnancy, thanks to your ever-growing bump and waning energy levels. But evidence suggests that physically active mothers experience fewer problems in later pregnancy and have a shorter labour, too – so it’s well worth rolling out your exercise mat a few times a week.

This new six-week programme from Couch to Fitness is a good place to start. The gentle workouts have been designed by qualified prenatal fitness instructors and consist of three 30-minute sessions a week. It’s completely free to access and features a mix of low-impact cardio, mobility and strengthening exercises. 

Endorsed by the Active Pregnancy Foundation, a charity based in the UK, the programme was created in partnership with Sport England and is based on insights from the This Girl Can campaign. Specifically, it was prompted by a national survey, conducted by Sport England, which showed that 78% of pregnant and postnatal women struggle to find exercise classes or activities that meet their needs.

You can access the workout plan via the Couch to Fitness website, the free fitness platform launched by Our Parks in 2020. While anyone can sign up to the programme, you’ll have to answer a series of questions about your general health before you’re allowed to view the workouts (we’d recommend checking in with your doctor or midwife too). 

The weekly routines are fairly consistent but have enough variety to keep things interesting. You’ll tackle a cardio, Pilates and yoga session every seven days, with special adaptations demonstrated onscreen for anyone who wants an easier (or tougher) workout session. 

While the cardio routine is designed to simply get your heart rate up, the Pilates and yoga workouts will engage your core muscles, improve your balance, test your mobility and encourage you to practise those all-important breathing exercises. 

Once you’re on the other side of pregnancy, there’s also a free postpartum course to try – but get the all-clear from your doctor before you dive into this one.

For more information you can trust, read this expert advice on running when pregnant, returning to exercise after giving birth and suspension training exercises for postnatal women. 

Whatever your cup size, it’s important to find a good sports bra that fits and gives you the support you need while running. Not only will it make for more comfortable runs right now, it will also minimize the chances of sagging later on.

When choosing a sports bra for running, there are three main things to consider: It should offer adequate support, it should remain comfortable no matter how far you’ve run, and it should also look good, because sometimes little things like that can make the difference between going out for a run or not.

Different sports bras offer different levels of support. Because running is a high-impact sport, it’s best to opt for a high (or super-high) support level, especially if you have larger breasts. Our interview with a breast health expert about how to choose a well-fitting sports bra explains why it’s so important to have a bra that fits and offers adequate support. No time to head to the shops? A virtual sports bra fitting could be the answer.

Broadly speaking there are two types of sports bras: those that use compression, a tight band which flattens the breasts; and those that use encapsulation, with separate cups for each breast. Compression bras are more commonly found in general sportswear shops and can offer great support and a good fit, especially for women with smaller busts. For larger-breasted runners, compression-style bras tend to give an unflattering “uniboob” and may not offer enough support for running. 

The majority of running bras are pulled on and off over your head (easier said than done after a run when you’re all sweaty). However, some bras offer a hook-and-eye clasp, which makes taking them off easier, while others feature a zip at the front which avoids this problem altogether. A racerback or cross-over straps will help the bra stay in place better than normal shoulder straps. 

Below you’ll find a guide to checking the fit of your running bra and our pick of the best running-specific over-shoulder-boulder-holders out there.

The Quick List

You’ll find full reviews further down the page, but these are my top picks for running bras in different categories—and why I rate them so highly.

How I Test Running Bras

I have been testing and reviewing running bras for Coach since 2019, evaluating their comfort, their support level and how well they survive the washing machine. This guide does include some bras that we have not tested, in the interests of including a wide variety of options for all shapes and sizes. Other Coach writers have also contributed their running bra testing experiences to this round-up.

How To Get The Right Fit

It’s important to get regular bra fittings, because your breasts can change in size and shape over the years. However, if you plan on buying a new sports bra online use this six-point guide from Ana Paula Dudillieu, senior designer at sports bra maker Shock Absorber, to check the fit of a sports bra at home yourself.

1. Make sure your breasts are fully contained within the cups and that there’s no bagginess.
2. Check that the straps are properly adjusted. They should feel secure with no more than 2in (5cm) of give.
3. The chest band should feel firm but comfortable. Your chest expands when exercising so take some deep breaths and see how it feels.
4. If the band lifts rather than sitting flat at the front, it’s an indication that the cup size is too small.
5. If the back of the band rises towards your shoulders, the band may be too large.
6. Do the bounce test: jump up and down and from side to side, checking that you feel comfortable, supported and secure.

The Best Running Bras

Best For Most People

A firm favorite among runners of all shapes and sizes, but particularly with bigger-busted women, this running bra aims to manage the figure-of-eight movement made by our breasts when we run. It has wide non-slip straps, with a soft lining and band to help keep you comfortable as you run. It’s also breathable and quick-drying, ensuring you don’t get overheated. 

The racerback shape with a double back closure system allows you to get in and out relatively easily, while ensuring you feel secure and fully supported. I find it can take a bit of contortion to get the adjustable bit on the straps lying flat but once that’s sorted it’s comfortable, supportive and breathable. Sizing can be a bit odd, so be prepared to try a few sizes before finding the right fit.—Camilla Artault

Best For Smaller Breasts

A bra that feels soft and comfortable, doesn’t restrict your breathing, but keeps the girls supported—Runderwear’s Energize (formerly the Original Bra) is a revelation. This is my top pick for smaller-breasted runners who don’t like bulky, padded bras. It’s unlike any other sports bra, with extremely soft, moisture-wicking and breathable fabric that comes into its own in the summer months. 

Molded cups give shape but have no excess padding, the underband is wide and soft to avoid chafing, and the slim, non-slip adjustable straps are comfy over the shoulders. I find it relatively easy to get on and off thanks to the hook-and-eye closure, and once it’s on, the racerback design means there’s no chance of the straps slipping.—CA

Best For D+ Cup

If you’re shopping for a running bra for bigger boobs, it’s worth noting that encapsulation is best because “it helps limit each breast’s movement individually”, according to Dr Nichola Renwick, a senior research associate at the University of Portsmouth’s Breast Health Research Group. She also recommends bras with padded cups and a higher neckline for larger breasts. “We’ve seen that for about every one centimeter that the neckline is raised, you will get around a 1% reduction in breast bounce.” 

There are so few truly supportive sports bras available in larger sizes that it can be hard to find a comfortable fit, but this one from Runderwear is designed just for those with larger busts. The Power Running Bra (previously called the Easy-On) runs true to standard bra size and is available in an amazing 70 sizes. Soft, moisture-wicking fabrics, wire-free molded cups with a thin layer of built-in padding, padded straps and an encased band all combine to ensure there’s no rubbing or digging in. 

The high neckline encases breasts completely so there’s less bouncing, and the back opens fully and fastens with a double set of hook-and-eye closures to keep the fit secure. This one is not the easiest to get into—you may need to do the clasps up in front of you and swivel the bra around when fastened.

Best For Shape And Support

Gather round ladies, because functional sportswear and good looks have finally collided. If you feel like all sports bras either flatten your boobs or have uncomfortable underwiring, this innovative new bra for bigger busts could be the answer. The PeBe Impact Sports Bra 3.0, designed for D to GG cup sizes, takes sportswear technology up a notch without squishing you into submission, thanks to clever engineering combined with well-placed fabric scaffolding—so you can wave goodbye to the dreaded monoboob.

If you’re used to sport bras that tuck everything in and suppress your greatest assets, feeling like your breasts are being celebrated and out on display does take some getting used to. But it is miraculous how this bra manages to reduce bounce and still keep your chest up and out there, and I am here for it. It is a little hard to get on at first, but once you’ve nailed it, this bra fulfills its promise to minimize bounce without sacrificing your silhouette. Busty runners around the globe are going to love it.—Rhalou Allerhand

Another winner from Shock Absorber, this is a maximum-support bra designed for D-H cups. You won’t be worried about popping out of this bra, with its high-impact support and fuller coverage on the upper chest area. The shaped straps are padded to avoid any discomfort from digging in, and the band around the ribs is wide, soft and breathable, with a padded hook-and-eye fastener at the back.

A new bra from independent sports bra specialist Maaree, the Battle Bra is an underwired bra that uses encapsulation to support and shape your breasts, and uses the overband idea also seen in the brand’s Solidarity bra to keep upward (as well as downward) movement to a minimum. The material used is soft on the skin and offers firm support, and the bra has a bonded, raw-edged look.

While I didn’t get on with this particular bra—I just couldn’t get the right fit and found the underwire uncomfortable—it’s been very popular with bigger-breasted runners in particular, with reviewers saying they’ve finally been able to forget about their boobs while running. You may need to go down a cup size to get the right fit, but the best thing about Maaree’s sports bras is the excellent free online fitting service. Before buying you can book in for a virtual bra fitting with one of Maaree’s experts who will help you find your perfect size.—CA

If you’re a medium to bigger-busted runner who needs support but doesn’t like to feel too restricted by compression wear, this simple bra with non-moulded cups is a great shout. It’s super-easy to slip into with no fiddly extra straps just like an everyday bra, but still has enough structure to see you comfortably through a high-impact run. And if you struggle with strap slippage, a well-placed clip transforms it into a racerback.

The soft seams keep friction at bay, the padded shoulder straps stay put and it fits true to size. And if you’ve ever struggled with underband chafe on your longer runs, fear not—the flat elastic underband sits comfortably and provides anchorage under the bust. I particularly like the way it felt supportive without being suffocating like some high-impact bras. And best of all, the leopard print detailing on the straps adds a splash of fun to an otherwise plain accessory.—RA

Offering excellent support and coverage, this bra is very popular with runners looking for cup size D or larger. Its sculpting effect means it doesn’t compress your boobs into your ribcage. The molded inner cups are underwired, however, so there’s a chance the wire might eventually work its way out, especially if you go against the instructions and machine-wash it. Which you will because, frankly, who has time to hand-wash their sports bra?

If you want shape as well as support, but you don’t get on with underwired bras and don’t like the upholstered feeling of bulky padded bras, this one might work for you. It’s available in a selection of muted colours, with cleverly tailored three-section cups to offer full coverage without extra layers of padding. It’s easy to put on, with clasps at the back like an everyday bra, but the straps stay put thanks to the shaped design.

Best On A Budget

I was pleasantly surprised by this bra from H&M Move. The fabric feels high quality, and the bonded seams and raw-edged design give it a similar feel to high-end bras from top sportswear brands. It has lightly padded cups that are slightly molded, giving just a little more shape than a compression bra and avoiding the uniboob look.

The band is firm and not too stretchy—unlike those on most high-street offerings—I approve. The bra offers an impressive level of support, however the neckline could have been higher for an even more locked-in and supported feel. I found the wide straps comfy and although they looked like they might slip, they didn’t budge during test runs.

My main criticism is that the hard plastic connectors linking the straps to the back of the bra dug into my shoulders slightly, though this might not happen for you—I had the straps on the shortest setting, so the connectors came higher up my shoulders than they might for others. Other than that, it’s a great bra at an affordable price, as long as the fit works for you—no bra sizes here, just standard clothing sizes (XXS-XXL).—CA

Best-Looking Bra

If you want coverage from your sports bra, without those annoying removable cups that get squished into weird shapes in the washing machine, look no further. The Lululemon High Support Energy Bra is one of the best I’ve tried from the Canadian brand. It has built-in foam cups for coverage, a traditional hook-and-eye clasp that makes it easy to get the bra on and off even after a sweaty run, and it comes in a wide variety of cup sizes to suit most runners. 

The bra is beautifully soft against the skin, even in warm weather, and it does a good job of wicking sweat away from the body. The straps are adjustable, allowing you to get a personalized, locked-in fit, and the bra is machine-washable so you can chuck it in with the rest of your sweaty kit. The only downside I found is that the straps can get tangled if you do throw it in the washing machine.—Jane McGuire

Best For Minimal Bounce

What goes up must come down, as they say, so one-woman company Maaree has developed sports bras that combat upward as well as downward breast movement. The addition of an “overband” helps to minimize the dreaded bounce, and the band is adjustable so you can fine-tune the fit. Mesh side panels help to keep you cool, while the extra-wide underband and fastening at the back ensure the band is secure and comfortable. The adjustable straps are wide and comfy, though in order to get the support required for running you’ll need to hook them together in a racerback shape—and this isn’t the easiest maneuver. 

The bra feels fairly rigid because the outsides of the cups have stiffened fabric panels to help the bra hold its structure, which should also delay any loss of shape from repeated visits to the washing machine. If you’re unsure about the fit, you can have a free virtual bra fitting with one of Maaree’s bra fitters over Zoom.—CA

Most Comfortable Running Bras

Swiss sportswear brand On has made its first foray into the sports bra world and among its initial line-up is the high-impact Performance Bra. It’s all minimal, clean lines and high-end technical fabrics with soft, molded cups that provide a comfortable, encased feel and offer support in all directions, helped by the high neckline. The wide elastic straps and extra-wide underband sit comfortably against the skin, and the mesh panel at the back offers excellent ventilation. So far so good. 

However, there’s no fastening to this bra, so you’ve got to squirm your way in as best you can. There’s also no way to adjust the fit: Both the underband and the shoulder straps are one set length, and since the bra comes in basic clothing sizes (XS-XL) the chances of finding a good fit are slim. It didn’t quite fit for me, so the required level of support wasn’t there. But for a select few it might well fit like a second skin.—CA

While it doesn’t matter too much what your sports bra looks like as long as it’s doing a good job, the Sweaty Betty Zero Gravity Running Bra ticks the design boxes for its cool contrasting stitching and wide straps. But this bra has substance as well as style: It’s extremely supportive for running, HIIT and other high-impact sports. During testing, I found it did a good job of wicking sweat away from my skin and drying quickly. 

The fastening is clever, with a traditional hook-and-eye clasp at the underband, and a quick-release top clasp to help you get the bra off when sweaty. The straps are easy to adjust for a close fit, and the bra comes in a huge range of sizes and colors. The only downside is that it doesn’t come cheap so it won’t be accessible to everyone. It’s also worth using Sweaty Betty’s size converter to ensure you’re getting the best fit.—JMG

The Infinity Bra offers high support without resorting to excess padding or an underwire. A hook-and-eye fastening at the back of the band and the sturdy crossed straps keep it firmly in place. Extra support has been injected into the fabric in a figure of eight (or infinity symbol) because that’s the movement pattern made by your breasts as you run and the idea is to counter that movement. My main quibble is that it’s only available in six generic sizes, from XS to XXL, rather than bra sizes.—CA

Adjusting the tightness of a standard bra band behind your back is awkward at best. With a flash of genius, Adidas has redesigned things so you can adjust it at the front on both sides. That doesn’t mean it’s any easier to get on, however, because the bra doesn’t open at the back – you have to wriggle your way in through the cross-over straps. The shoulder straps have four hooks so you can fine-tune the length slightly. Soft, breathable fabric helps keep you cool and comfy. The bra is snug-fitting and supportive without squishing your boobs flat.

This bra does away with uncomfortable hooks and adjustable plastic bits on the straps, so there will be no more struggling with clasps and getting tangled in racerbacks. Its cross-over straps, molded cups and super-soft material work together to produce a “second skin” fit combining compression and encapsulation. However, there’s no adjustability in the straps or chest band, which means either it fits perfectly or it doesn’t. Try one and see: it might be your new fave… or it might not.

This is a high-support bra with a second-skin feel. The molded cups and cross-over straps (which can be worn as straight straps) make the Reebok PureMove+ supremely comfortable and it seems to fit almost all sizes and shapes. Thanks to the back opening and cross-over straps, it’s not the easiest to get into—but once you’re in, it’s extremely supportive and comfortable.

I was a fan of the Juno bra from sports bra specialist Moving Comfort, but that model was discontinued after the company merged with Brooks. This bra is the next best thing—it’s not identical, but it’s close. Rather than Velcro, it has a non-slip ladder-style closure on the front of the straps, making it possible to adjust the fit once it’s on. Shaped cups offer breast separation and support, and the fabric is soft, sweat-wicking and comfortable with an almost seamless design. You may need to size up, though, because this one runs small.

The standout feature of this compression bra is its sturdy, front-adjusting straps. The hook and loop fastening keeps the straps firmly in place, so there’s no chance of them slipping mid-run. The band has no hook and eye closure, so you need to pull the bra on over your head, yet it has a good amount of stretch so this wasn’t a problem for me.

I found the back of the bra with its stretchy mesh racerback and keyhole cut out comfortable and breathable. The front panel provides good coverage with a high neckline, which helps minimize upward (and therefore downward) movement. As with a lot of compression bras, it gave a slight uniboob effect, but the level of support was good.

Sizing is basic—I tried a small and found the fit fairly good. I’d have liked to be able to adjust the band to get an even better fit. The straps sit quite close to the neck, though I found them comfortable enough over several runs of varying distances. I regretted wearing the bra for a strength-training session, because it had a tendency to dig in just in front of the armpit during kettlebell swings.

Although this bra washed perfectly well, given how stretchy the back mesh is, I wonder how long it will last before it loses elasticity.—CA

Best Zip-Front Running Bra

There’s a lot to like about the Alpha Zip-Front bra. It’s easy to get on and off, thanks to the zip front, which can be secured with a hook and eye to make doing it up even easier. The straps can be adjusted from the front—always a win when you don’t have to take the bra off to fine tune the straps. There are four hook-and-eye settings to choose from at the back of the band. The result is that it’s easy to get a great fit and therefore the right level of support. This bra passed the bounce test for me with flying colors, and was comfortable to run in.

The sweat-wicking material is smooth and pleasant against the skin, and while the shaped cups have more padding than I had expected, I didn’t find them bulky or hot. Despite the shaped, padded cups the bra relies on compression to give you the support you need, so it does have a slight tendency towards a uniboob.—CA

If you find back clasps too awkward to reach, this bra from M&S is a great-value front-opening option. The full-coverage cups are not padded, making it more breathable, and the tailored sections create a shaped silhouette. Wide straps and a racerback design ensure it stays put, although the straps are not adjustable, which means it won’t be a great fit for some. It runs small so you may want to consider trying a size or two up.

Best Running Bras For Nursing Mums

Trying to breastfeed while wearing a normal sports bra is almost impossible, but thankfully there are sports bras designed for nursing mums. Active breastfeeding mums also tend to find they need a larger size and more support from their sports bra, which can make it worth investing in a new bit of kit.

It’s a challenge to find a sports bra that fits when you’re pregnant because your body keeps changing shape, so a bra that can also change is a brilliant idea. This nursing bra can be adjusted to fit you throughout pregnancy and into the postnatal phase. It comes with a matching bra extender so it will fit even when your ribcage expands during pregnancy.

I tested it while six months pregnant, using it for running and for sweaty cardio and Pilates sessions while testing the Bump Plan. I found the soft, wide straps comfortable, and liked that they can be worn straight or crossed over. I found this bra supportive enough for running and comfortable to wear all day, with enough padding to cocoon even the most tender breasts. The nursing cups will make life a lot easier when breastfeeding on the go—buggyfit classes here I come.—CA

Nursing bra specialist Natal Active now offers a nursing bra for bigger-busted mums. A bra extender is included so you can get a better fit throughout pregnancy as well as while breastfeeding. The crossover straps and underband are wide and soft, and the higher neckline means more coverage and support. Sizing isn’t standard, so find a tape measure and check the brand’s sizing chart to get the best possible fit.

The moulded cups on this nursing bra include flexible underwire for a high degree of support, making it ideal for running, HIIT or Buggyfit classes. You can unhook either cup with ease and its A-frame design keeps the bra in place while you feed. Wide, padded straps mean nothing digs in, and there are mesh panels to offer some ventilation, while a conversion clip on the straps allows you to wear it either with straight straps or as a racerback.

One for those who don’t get on with underwire or padding, this fuss-free racerback sports bra has a simple, pull-over-the-head design. The drop-down cups are designed for breastfeeding and can be unhooked with one hand, which makes feeding your little one mid-workout a whole lot easier. It comes in sizes S to XXL rather than standard bra sizes.

More Tried-And-Tested Women’s Running Gear

• Browse the best women’s running tops, including short-sleeve T-shirts, race-day vests and looser tanks, as well as long-sleeved tops.
• Go for a run when the weather’s against you in one of these best running jackets for women.
• Make sure the workhorses of your running wardrobe are thoroughbreds with our picks of the best running leggings.
• Whether you prefer form-fitting or loose, you’re sure to find a great pair in our run-down of the best women’s running shorts.

“I remember hitting puberty and finding it so hard to play on the field,” says Australian rugby league player Tiana Penitani. “The bulkiness of pads, the discomfort of tampons and the fear of leaking every month made me really nervous to play.” 

Penitani is the face of Puma x Modibodi’s new leak-proof activewear range, and she’s helping lead a campaign to destigmatise menstrual bleeding in sport. A survey of 1,000 women in Australia, New Zealand, USA, UK and other European countries, conducted as part of the campaign, found that one in two girls quit sport because of their periods, and that most girls and women think that periods need to be more openly discussed in the sports world.

To that end, Penitani has filmed the first of a series of Period Pep Talks.

“The new Puma x Modibodi activewear is designed to support the body whilst menstruating and in movement so you can play without fear of leaking or the discomfort of disposables,” says Penitani. “I think it’s revolutionary!”

And it’s not just competitive athletes who can benefit. As part of the This Girl Can campaign, we spoke to one woman who uses exercise to manage severe period pain.

The range launched in the summer with period-proof sports underwear, and the line has been expanded to include cycling shorts and leggings which absorb the same amount as two to three tampons.

The activewear uses built-in liners. After use, the care instructions recommend rinsing (not soaking) in cold water until the water runs clear, then putting them through a cold wash, ideally in a delicates bag. 

Forthcoming Period Pep Talks will feature Belgian-Rwandan racing driver Naomi Schiff and British runner Jodie Williams. “I think it’s important for female athletes to share their stories and be as open as we can to help destigmatise the challenges of menstruating whilst competing,” says Williams. “The Puma x Modibodi Period Pep Talks are an awesome way to connect with girls who are considering dropping out of sport and help to normalise menstruation. We need to tackle the stigma that women can’t be active on their periods or when experiencing any of life’s leaks.”

It’s said that abs are revealed in the kitchen and while that’s true, we think you should still strengthen them with your workouts too. That’s because the five major muscle groups that make up your core – the rectus abdominis, transversus abdominis, obliques, multifidus and erector spinae – are vital for supporting your spine, protecting your organs, providing balance and helping you twist, turn, run and jump.

“The core muscles are probably crucial to every PB you’ve ever set in the weights room or on the road too,” says Melissa Kendter, global trainer of women’s workout app EvolveYou, who has devised this five-move circuit to target your stomach muscles from every angle. 

“The stronger your core, the more you’re able to lift, the faster you can run, and the better your posture will be helping to reduce everyday aches and pains,” she adds. Best of all, you don’t need any equipment to keep them in great working order. 

This bodyweight workout can be done on its own as a core circuit, or tagged at the end of a longer session as a functional finisher for all-over gains. 

How To Do This Bodyweight Workout For Women

If starting fresh, spend a few minutes loosening up with some warm-up exercises to get your blood pumping and muscles warm. Once ready, complete three rounds of this five-move circuit, resting for just 60 seconds between rounds.

Too easy? Increase the reps or number of rounds. Too much? Dial the number of reps back or rest for 15-30 seconds between moves. 

“This circuit is suitable for all levels,” says Kendter. “Once you find it manageable, increase the reps or rounds to keep progressing and help you chase down more personal bests.”  

1 Side plank dip

Reps 10 each side Rest 0sec

Lie on your side with your weight supported by your forearm and with your feet either stacked one on top of the other or with the foot of the top leg in front. Engage your core to raise your hips off the floor so they are in line with your feet and shoulders. From this starting position, lower your hips to gently tap the floor, then drive them high and squeeze your obliques (side abs) hard. Complete all the reps on one side, then switch. 

2 Reverse mountain climber

Reps 25 each side Rest 0sec

Start at the top of a press-up position with your shoulders, hips and ankles forming a straight line. Keeping your shoulders still, bring one knee towards the elbow on the opposite arm, squeezing your abs hard. Return your foot to the start and repeat on the other side until all reps are complete. 

3 Lying heel drop

Reps 10 each side Rest 0sec

Lie on your back with knees bent and feet on the floor. Press your lower back into the floor to engage your deep abdominal muscles. Maintaining tension in these muscles throughout, raise your feet off the floor into table-top position, with a 90° bend at your hips and at your knees. Lower one leg slowly, tapping the floor with your heel then return to the start. Alternate sides with each rep.

4 Superman 

Reps 10 Rest 0sec

Lie face down with your legs straight and arms extended in front of you. Raise both arms and legs until they are 10-15cm off the floor, forming a shallow bowl shape with your body. Hold this position for one to two seconds, then lower back to the starting position. You should feel your lower back, glutes and hamstrings working in the hold position.

5 Good morning to oblique crunch

Reps 10 each side Rest 60sec

Stand with your hands by your ears and elbows out wide. With a slight bend in your knees, hinge forwards at your hips until your torso is just above parallel to the floor – you should feel a slight stretch in your hamstrings. Keep your neck in a neutral position as you lower. Drive your hips forwards to return to standing and bring one knee up towards your elbow on the same side, squeezing your oblique muscles. Lower and repeat on the other side. Alternate sides with each rep. Rest for 60 seconds, then move on to the next round. 

More Workouts For Women

• Train With Confidence Using This Beginner Gym Workout For Women
• The Ultimate Arm Workout For Women
• Great Glute Workouts For Women Of All Levels – From Beginner To Gym Pro
• Strength Training For Women: A Beginner’s Home Workout Plan

If you enjoyed running before you conceived, then you may well be keen to carry on running when pregnant. And the good news is that the UK’s NHS recommends exercising throughout pregnancy if you feel comfortable doing so.

The NHS advises that exercise during pregnancy may help you to adapt to changes in your body, cope with childbirth and recover afterwards. Studies have also found that moderate- and high-intensity exercise – such as running – in normal pregnancies is safe for a growing foetus. 

It’s not all straightforward, however (what is?). There are still plenty of things to consider when deciding whether to run during pregnancy. The first is whether you’re a runner in the first place. Ellie Brown, running coach, pre- and postnatal specialist and founder of Ellie Brown Wellness, Fitness & Pilates in London, says you shouldn’t start running when pregnant if you’ve never run before, adding that Pilates, swimming and yoga are more gentle forms of exercise that keep you strong and can prepare you for the birth of your baby.

“However, it is very much up to the individual and every pregnancy can be different,” says Brown.

If the fear of miscarriage is putting you off running, Brown reasures us that there’s no research that shows that exercise causes miscarriage. Baby and pregnancy charity Tommy’s advises that if your pregnancy has no complications, then in fact it’s probably safer to exercise than not. 

Generally, Brown advises that when running during pregnancy, you shouldn't be focusing on hitting any PBs. “Enjoy the exercise and think of it as supporting your overall wellbeing,” she says.

Here Brown talks us through running during the three trimesters of pregnancy. However, it is worth noting that the advice below is simply a guide and if you do have any concerns, contact a healthcare professional for individual advice.

Running During The First Trimester

Exercise is as important in pregnancy as it is before pregnancy, and it’s not just good for physical health. There is research which suggests that it may reduce the chances of high depressive symptoms during pregnancy too.

However, during the first trimester of pregnancy, up to week 12, you may be experiencing  fatigue and exhaustion. “Because of this, you might want to reduce the length of your runs, and be sure to allow for rest days so that you aren’t exhausting your body even more,” says Brown. 

Pregnancy-related sickness can be common during the first trimester, so staying hydrated is also wise. If you don’t feel like going for a run, you could try a walk instead. 

Running During The Second Trimester

During weeks 13 to 27 your bump will be starting to show and you might find aching breasts can also get in the way of a comfortable run.

Be sure to wear comfortable running clothing. This includes a strong, supportive running bra (Coach’s best running bra recommendations include a section on bras for pregnancy and nursing mums), comfortable running trainers and leggings or shorts that can stretch and allow for the growth of your bump.

“It’s during the second trimester when you may feel stronger, but this is not the time to focus on speed work,” says Brown. That includes unstructured fartlek intervals – Brown recommends trying to keep a consistent pace. 

Instead of your pace, focus on your running form: look ahead, try to relax your hands and keep them at waist height, and try to run lightly with shorter strides.

Running During The Third Trimester

It is during the third trimester – weeks 28 to 40 (and beyond) – that running will seem far harder than usual and Brown recommends reducing the length of your runs.

“I recommend running for no more than 30 minutes, and incorporating some walking into this too. NHS guidelines state that you should be able to talk while running so don’t go too fast!”

You might want to alternate between jogging and walking, and if you feel uneasy at any point, then stop.

Your bump will also be increasing in size during this trimester and you might find it harder to run as the weight of your bump can make running feel heavy and uncomfortable. 

“Some women find that a pelvic belt – or belly band – helps support the bump when running,” says Brown. 

The weight of your baby may start to apply more pressure on your bladder, causing you to need the toilet more often. Because of this, try not to run too far from a toilet (whether home or a public bathroom).

It is, of course, absolutely fine to stop running completely and you’ll be in good company. One study carried out on long-distance runners who ran competitively before pregnancy found that only 31% continued to run during their third trimester. And in trimester one and two, when they were running, they cut the intensity by half.

When To Stop

While it’s an individual decision, Brown says it’s best to consult a healthcare professional for advice if you’re experiencing preeclampsia, high blood pressure or severe anaemia, because these may mean you should avoid running when pregnant. 

A multiple pregnancy where you’re expecting twins, triplets or more might be another reason to slow down or avoid running, although Brown does state that this very much depends on the individual.

The best type of exercise for anyone is the one you enjoy doing and will keep doing. That’s because exercise not only provides endless benefits to our physical health, but can also help with our mental health. 

While both men and women can reap these benefits, there are some types of workouts that women may benefit from more. If you’re looking to become more active or try something new, this kind of information can help you decide from all the different ways there are to get fit. 

Certain exercises and workouts can also help with pregnancy and labour, as well as making life a little easier after the baby is born. In addition, certain types of workouts can be better suited to different stages of the menstrual cycle.

We spoke to experts with experience of training women to find out which are the best workouts for women and when is best to do them.

Strength Training

This is the big one for women. Incorporating weights into your workout is important for a number of reasons. According to Sarah Lindsay, founder of and master trainer at ROAR Fitness, raising metabolism, improving posture, increasing muscle and boosting physical confidence are just a few of the advantages to weight training.

“But for me, being strong and physically capable trumps them all,” says Lindsay. “Overloading the muscle progressively is the only way to keep getting stronger and that’s done by increasing the amount of weight, time the muscles are under tension, repetitions, sets or overall workout volume.

“Make sure you are increasing the number of reps at the current weight you’re lifting, with the long-term goal of achieving the same number of reps with a heavier weight. The stronger you are, the easier every physical demand in life is. Being physically strong and capable gives you confidence in other areas of life.”

Women may also want to strength train slightly differently from men, too. Jess Rosart, gym manager at WIT Fitness, explains that women have a greater amount of slow-twitch muscle fibres than men. “We should train these types of muscle fibres more to reach our full potential,” says Rosart.

Slow-twitch muscle fibres can withstand being used for far longer than fast-twitch muscle fibres, which tire more quickly. Because women have more slow-twitch muscle fibres, more reps per set can be beneficial for women, according to Rosart. Additionally, she says, “women tend to need less rest between sets but they do not need more rest days than men”.

Another big benefit of strength training for women is that it helps increase bone density. During and after the menopause, hormonal changes can cause women’s bones to weaken, putting them at a higher risk of osteoporosis. However, resistance training can help counteract this.

So how often should women strength train? As with most things, the amount will vary from person to person. “Weight training three to four times per week is generally optimal,” says Lindsay, “but some people do need more recovery. If you’re struggling to recover from training then you need more rest, food and sleep.”

“Although exercise is key, rest is just as important,” says Rosart. “Rest days allow your muscles to repair and rebuild, plus they help you avoid mental burn-out and reduce your risk of injury. If you want to see results from your training, rest days are essential.”

• Train with confidence using this beginner gym workout plan for women
• The ultimate arm workout for women
• Great glute workouts for women of all levels – from beginner to gym pro

Cardio (At The Right Time)

Running, cycling, swimming and rowing are the most popular cardio-based exercises. Although there isn’t a cardio workout that is more suited to women, choosing to do cardio or endurance-based exercises at certain times of your cycle can be helpful.

For women, cardio workouts are better suited to the week after a period as well as around ovulation (mid-cycle), when energy levels are higher.

In the week leading up to your period and during the period itself, hormone fluctuations can cause fatigue to kick in, making cardio and endurance workouts feel a lot harder.

Personal trainer Aimee Victoria Long adds that the big benefit of cardio is that it gets your heart and lungs working hard, which helps maintain a healthy cardiovascular system. Doing cardio will also help increase your calorie burn.

“‘If you’re looking to lose weight, the more calories you burn the better,” says Long. “If you’re aiming to be in calorie deficit, performing cardio workouts allow you to build up a bigger deficit as long as you’re not eating more calories than you’re burning.’”

She adds that HIIT training can be a great way to get in a good workout when time is against you. “Interval training involves working at higher intensities for short periods.”

Yoga

Yoga instructor Molly Robinson says that yoga is an ideal activity to do during your period and the week before, when energy levels are flagging and a calmer workout might be welcome.

“Yoga connects the mind and body, helping us to focus on our breathing, to reduce stress and encourage relaxation,” explains Robinson, who adds that flexibility also improves by practising yoga regularly.

Flexibility is essential to reduce the likelihood of injuries as well as to help us with everyday tasks.

Pregnancy yoga can be helpful since it can help reduce lower-back pain – a common issue for pregnant women – while also increasing strength. In addition, because it’s calming and allows the body to relax, it can also help to ease headaches and nausea.

It can be tricky to find great gym wear, and hunting out the best women’s gym tops comes with its challenges. As well as cut and style there are other things to consider when buying a gym top, such as breathability and stretch. 

It’s also important to think about what type of workout you might be wearing this top for. A racerback tank might suit a high-intensity workout involving a lot of arm movement, for example, while for a sweaty cardio session you’ll need a very lightweight and breathable top.

Whatever it is you’re after, we’ve scouted out the best women’s gym tops that will work well as the seasons change. From cheap and cheerful options to payday treats, these are the gym tops to check out right now.

We’ve also got you covered with the best women’s gym leggings and our pick of women’s shorts for the gym.

The Best Gym Tops For Women

The Best Short-Sleeved Gym Tops

The feminine cut of this top offers a flattering fit without being skin-tight. I did find the head hole quite small, but when you’ve got your head through, all is well. The neckline is high, which would explain the struggle to actually get into it.

This tee is easy to move in, and despite being primarily a running top, it works really well as a general gym top. It’s thin and breathable with plenty of ventilation at the back from the keyhole detail so no matter what workout you do—from HIIT to weights—you’ll stay cool. And Asics says that at least 50% of the top’s main material is made with recycled content.

I liked the slightly longer sleeves on this top, but found them a little tight. You may want to go up one size if you want room to flex. 

When you fancy a baggier top, then this UA Challenger tee is a good choice thanks to its loose cut. Although it’s been made for soccer, this tee works well in the gym, or for any activity, because it’s so breathable and light. It’s easy to move in; I had total arm freedom throughout my workout. 

In true Under Armour style, you can expect plenty of built-in tech such as a mesh back and sleeve panels to allow air to circulate, and the UA Tech fabric which is quick-drying and wicks sweat fast, so you don’t feel too damp or uncomfortable. The fabric is soft and I found it pleasant against the skin. 

For sustainability credibility, UA has made this top with at least 90% recycled polyester. The bright coral shade really stands out, though you can also buy this top in black or white if you don’t want anything too loud. 

Gym + Coffee is a brand that I’ve seen growing in popularity recently. However, it’s hard to trust a brand you're totally unfamiliar with—it’s sometimes a case of just biting the bullet, investing in a piece and seeing how it goes. Well, I’m glad I tried this gym top from Gym + Coffee. The bright pink color of this top is uplifting and I know it will keep me motivated on a gray winter’s day.

The crop fit is flattering and it’s cut in a baggy style, which helps with airflow. I wore this while weightlifting in the gym and found it easy to move in. The fabric also has a decent amount of stretch in it, which means you can move your arms comfortably. While it’s a cropped style, it’s a fairly long crop, so you won’t be flashing much flesh in the gym.

With its stylish boxy shape and good amount of coverage, I found this tee ideal for days when I need to run errands after a session at the gym.

The Best Long-Sleeved Gym Tops

If you’re keen on a crop but fancy some sleeves for warmth, MP has your back with this long-sleeved gym top. The sleeves aren’t just long, they’re extra-long, so there’s no riding up at the wrist. The raglan cut of the sleeves means you can reach further without having to adjust your top. 

Although easy to move in, the top is quite tight, especially around the arms. You may want to go up a size or two if you like a looser fit. The crop style is attractive and goes well with high waisted gym leggings—I liked the elasticated hem that keeps the top clinging close to the body rather than flapping around. Breathable panels under the arms help keep you cool when your workout heats up.

Although this long-sleeved tee is designed for running, it works well as a general workout top thanks to its athletic cut and breathability. The fit is flattering without being too tight and I found it easy to move in. The lightweight polyester and spandex construction helps it fit well and the jacquard knit allows for airflow, keeping it breathable.

I liked the reflective trims that are useful for any outdoor exercise in low light, plus the sleeves have thumb holes so there’s no chance of them rising up. It is on the pricier side for a gym top but it’s versatile and will definitely help keep you warm on cooler days.

When the weather cools and gym air con leaves you shivering, a top like this Reebok cropped sweater might be just the thing. Thanks to the baggy, cropped fit, it allows air to circulate, but the long sleeves add some warmth. There’s also plenty of room under the armpits so sweat doesn’t linger inside. 

I like the cuffs because they keep the sleeves in place, and the fabric itself is pretty stretchy so there’s plenty of scope for movement, despite the long sleeves. I actually tested this during a heatwave, and naturally it was sweltering, but it does bode well for colder weather. 

All in all, this is a practical, comfortable top that will carry you through those chilly gym workouts, and that can be worn on top of tanks or tees for an extra layer of warmth.

The Best Tanks

If it’s a really basic gym vest you’re after, this is a good option. This WIT tank is super-comfortable and the fabric is soft with a decent amount of stretch, meaning I could move comfortably, but at no point did it restrict my movement—constrictive clothing is no good when you’re exercising. WIT is primarily a CrossFit brand, so it makes sense that their clothing is functional.

This vest also has a high neckline that keeps things covered; there’s no chance of accidentally exposing yourself during a workout. I loved the low underarms that help keep things cool and allow for a good range of movement. Although the price might seem steep for a plain black vest, it does wash well and maintains its shape, and it works well as a non-gym vest too.

For sweatier, warmer workouts, this little tank is really ideal. Columbia has a great rep for reliable kit so you know that you’re investing in a decent piece of gym wear. 

This top is flattering thanks to a medium-to-low neckline and thick straps. It sits at bellybutton height, which is ideal if you’re wearing high-waisted leggings because the two meet in the middle. 

The tank is made with sweat-wicking fabric and I felt nice and dry during a HIIT workout, and it’s also partly made from recycled polyester so it’s not too bad for the planet either. 

Overall it’s a simple little top that keeps you cool without showing too much skin. After all, sometimes we don’t want to bare it all at the gym. 

Aussie-born brand Lorna Jane tends to produce good-quality kit. It’s undoubtedly expensive and probably best saved for a payday treat, but I’ve never been let down by Lorna Jane’s range of gym wear and athleisure clothing. This bra/tank combo fits well, offers great support (no jiggling) and the fabric is really thick and of excellent quality, without being too warm.

Those with smaller busts will also appreciate the padding—it’s flattering without being too much. However, if you do have a bigger bust, you may not need this level of padding. This was an easy top to move in, there was zero chafing under the arms, and the high neckline meant that there was no chance of any accidental boob slips. It also works well outside of the gym, but be aware that it is tight, and you’ll need a good fit for proper support so it’s worth trying a few sizes to see which is best for you.

The Lululemon Align top is seriously flattering. It’s designed with a built-in bra and is primarily made for low-impact exercise, such as yoga, cycling, weightlifting or walking, although those with larger boobs might not find it so comfortable to wear even for low-impact exercise. The padding is flattering, but removable should you wish to get rid of them (and they don’t come out or move around in the wash, by the way). 

This top is great to move in, and I experienced zero chafing. The cropped length didn’t ride up as I exercised and the fabric is super-soft, as is always the case with Lululemon. It’s helpful to know that sizes 0-14 fit A/B cups while sizes 16-20 fit C/D cups—factor this in before making a purchase. 

Stand out from the crowd in this bright racerback vest, which is a firm favourite in my gym wear rotation. The fit is baggy but still flattering, and the low underarms mean minimal sweat patches. The relaxed fit allows for easy movement and extra ventilation, and it’s made with moisture-wicking and antimicrobial FEEL360/FreshTek, so there’s less of that post-gym stink. The tank seemed to dry pretty fast after my sweaty gym HIIT workout, which meant I wasn’t left hanging around in damp kit feeling chilly. The only downside to this tank is that it’s fairly expensive—perhaps best saved for a payday treat.

The high neck of this long vest is great for women who want extra coverage since it completely covers the chest area. It’s also very stretchy without being too tight, so I felt comfortable moving throughout my resistance-based workout. What’s more, it doesn’t feel like most other gym tops: It’s super-soft and comfortable, as well as light and breathable. I’d wear this outside or inside—it’s a brilliant all-rounder. Another big plus is that the tank comes in several other (slightly more muted) colors, and if you fancy being a little matchy-matchy, there are also shorts that go with the tank. 

Sustainability is the name of the game with this tank top, which is made using a blend of organically grown bamboo. This is seen as an eco-friendly fabric because bamboo grows faster, doesn’t require fertiliser, and needs less water to grow. In fact, Boody says that its bamboo uses 66% less water than conventional cotton. 

In the case of this tank top, bamboo helps to create a pleasantly soft fabric that I found has just the right amount of stretch without being clingy. It’s a classic tank that goes with everything and feels airy thanks to the racerback style. The length is great too—tuck it into shorts or leggings, or wear out for a more relaxed fit.

Sure, you can pull on any old thing for a yoga session, but the best yoga pants or leggings will allow for greater freedom of movement and keep you comfy on the mat. 

While some people use the terms “yoga pants” and “yoga leggings” interchangeably, we use the term yoga pants to denote loose-fitting activewear bottoms and refer to skin-tight ones as yoga leggings.

When deciding on the right pair for your practice, it’s all about the fit, the fabric and the style. In terms of fit, the waistband is all-important – it should be comfortable and not restrictive, but not roll down or need hitching up mid-class.

You’ll want to check the fabric is breathable and sweat-wicking, but make sure it doesn’t go see-through when you’re in a forward fold. And then there’s the style ­– whether you gravitate to high-waisted compression-fit leggings, slouchy harem pants or flared leggings is a matter of personal choice.

To compile this list, we put numerous pairs to the test and used our experience to assess the qualities of ones we haven’t tried. Below you’ll find our definitive ranking. 

Looking for more recommendations? We’ve also rounded up the best yoga mats and the best yoga apps for yogis who need some new accessories.

The Best Yoga Leggings

A combination of comfort, support and freedom of movement means the Align leggings are widely regarded as the ultimate yoga pants. The delightfully soft, lightweight Nulu fabric has a muted matt finish, and although they feel “barely there”, they pass the squat test easily. The very high, wide waistband doesn’t roll down, and has a secret pocket on the inside for a card or a key. The Align comes in various lengths, from 17in to 28in, and sizing is inclusive (UK 4 to 24). Yes, they are expensive, but are you even a yogi until you’ve complained about the price of Lululemon leggings?

We’ve been on the lookout for eco-friendly leggings that are comfy and stretchy rather than restrictively tight, and have a high waist that doesn’t roll down or slide slowly southwards – a combination that’s rarer than hen’s teeth. Made from breathable and naturally sweat-wicking bamboo viscose, these seamless, non-see-through leggings are incredibly comfortable, and crucially, the waistband stayed put for us. This all-too-uncommon feature puts these leggings among our top picks.

These super-high-rise waist-sculpting leggings score high on the stay-put scale. The breathable, sweat-wicking fabric is squat-proof and non-shiny, with mild compression. At less than half the price of Lululemons these leggings are excellent value, and they’re made with recycled ECONYL yarn – a win for both your bank balance and the environment.

Smooth and matte with just the right amount of support, these are among our all-time favourite leggings. The flattering seams combined with the practical pockets make them ideal for both on and off the mat.

They’re available in a wide range of earthy and muted tones. Unlike many of the leggings sold by other brands, these ones are made with recycled polyester sourced from post-consumer waste. And the cherry on top is that Tentree plants 10 trees for every pair you buy.

While we love both BAM’s supportive Enduro leggings and the super-soft Balance leggings for yoga, they’re at the extreme ends of the support scale. So we were excited to try these happy-medium leggings made with Mallea, a new type of fabric that was developed specifically for yoga. It’s very stretchy and soft, breathable and offers a perfectly balanced amount of support, especially around the waist.

These compressive leggings are soft to the touch and breathable. They also offer Sweaty Betty’s famed bum-sculpting ability and feature flattering seams. The high-rise waist has a hidden drawstring for extra staying power and there’s a useful phone-sized pocket on the leg. You’ll find plenty of colours and prints to choose from, too.

LA brand Alo Yoga has a cult following that includes the likes of Gigi Hadid and Taylor Swift – both have been papped in the “studio-to-street” yoga wear. Although pricier than the Lululemon Align, Alo Yoga’s Airlift Leggings are proving popular since they’re bang on trend with a high waist and minimal seams, and are made with soft, fine fabric with a slight sheen to it. Although the luxe fabrics aren’t recycled, Alo calls itself “eco aware”, uses low-water dyes and has earned a WRAP certification for its ethically run factories. The Insta-ready Airlifts – available in full length and 7/8 styles – come in a core collection of earthy tones, with limited-edition runs in more unusual colours. 

The Seattle-based luxe sportswear brand is serious about sustainability and transparency with information on the production process on its website. Who knew you could turn waste products from dyes into paving stones? So of course, this pair is made from recycled plastic, and the fabric is lightweight, extra soft, matt and squat-proof. As well as being super-high-waisted, they have a small back pocket and come in a range of earthy tones.

If you’re all about the boot cut, you’ll love these oh-so-flattering boot-cut leggings from studio-to-street brand Alo Yoga. Although Alo makes a full-length version, some people – particularly those smaller in stature – find they get in the way during their yoga practice, in which case these 7/8 flares are perfect.

The original Good Karma leggings with their wide, ribbed waistband are just as popular as ever, and they’re now available with two slip-in pockets. Perfect for stashing your essentials and heading off for the sunrise mountaintop yoga sesh of your dreams… or just for brunch with friends after yoga.

A steal at £16.99, these leggings from Decathlon tick all the right boxes. Seamless, stretchy and comfortable, they have a high waistband and a subtle pattern. Some reviewers say the lighter-coloured leggings can be see-through, so give them the squat test before you rip the labels off.

The Best Yoga Pants

Lightweight, stretchy and soft, with a mid-rise waist and side pockets, these yoga pants are very similar to Sweaty Betty’s Gary yoga pants – they’re even made of a similar blend of polyester and elastane – but cost less than a third of the price. The tapered legs with well-placed seams and cuffed ankles give wearers a flattering silhouette – we may never take them off! Currently they are available in black and in one leg length only.

These are great for those days when you’re not in the mood to be squeezed. The super-soft and stretchy bamboo blend is moisture-wicking and antibacterial, while clever tailoring makes the waistband stay flat on your waist without gripping you like a python. Roomy, with deep pockets and a flattering drape, they may be designed for yoga but they’re also eminently suitable for lounging on the sofa.

A Sweaty Betty classic. The Gary Yoga Pants have legions of fans, although the newest version does differ from the original in that it’s made from thinner material with a slight sheen. The slouchy fit works well with the mid-rise waistband and tapered leg that ends in a fitted cuff. The pants come in a range of colours and there’s a choice of two leg lengths, so you can find the perfect fit.

Give yourself room to move in these supremely cosy pants. The organic cotton and Lycra blend is soft and comfortable against the skin, although not the most effective at wicking sweat. Urban Goddess uses stamps rather than annoying labels so there’s nothing to rub against your skin during your practice. The wide waistband is gathered at the sides, for a flattering fit, and the generous slouchy cut and long tapered cuffs are a vibe.

More Of Our Favourite Leggings

• Make sure the workhorses of your running wardrobe are thoroughbreds with our picks of the best running leggings
• Our pick of the best gym leggings for women who won’t sacrifice support for style

Are you including back workouts in your schedule? If not, it’s time to mix up your exercise routine and start training your back, pronto! 

But why is working out the back muscles so important? For women who are planning on getting pregnant, or who are already pregnant, it can also be useful to train the back muscles to improve posture. The weight of a baby bump can change your centre of gravity, but a strong back can better cope with this and lessen the chances of experiencing back pain.

Training the back is also important for posture generally, and it can counteract some of the damage done when hunched over keyboards or phones. Targeting those back muscles  can also help reduce stress and pain in other areas such as the neck and shoulders.

Resistance training is also important for women specifically, strengthening muscles helps boost muscle mass, which in turn helps to improve bone density. As women go through the menopause, a number of hormonal changes occur, which can result in weaker bones, so ensuring muscles are kept strong is pivotal. Plus, more muscle mass can mean a heightened metabolism, meaning more calories are burnt during rest. This can be helpful as women get older, and your metabolism typically slows down.

Your back is made up of several muscles: the rhomboids, which are found in the upper and mid back; the lats, which run down the sides of your back; the traps, which run from the neck to the middle of the back, and then the erector spinae, the muscles that run along the spine.

To suit all comers, we’ve taken five back exercises and created three workouts to suit different levels of experience. If you’re not sure which one will suit you, the best thing to do is test the waters with the beginner back workout.

For these moves, you’ll need a set of dumbbells and a pull-up bar. While a gym will have that equipment readily available, you can set yourself up to work out at home for ever for the price of a month or two’s gym membership. Our buying guides to the best dumbbells and best pull-up bars will help you find the right equipment for you. 

The Exercises

Back extension

You’ll need a secure platform for this. A bench or chair works if you’re at home, or if you’re at a gym use an exercise ball, a weight bench or the back extension machine (pictured above). Lie face down with your stomach resting on the bench and your arms extended in front of you. Press your toes and the balls of your feet into the ground to stabilise your body.

Keeping your lower body still and squeezing your glutes, bend at the waist and raise your upper body. Pause when your upper body is in a straight line with your legs, then lower back to the start.

Dumbbell bent-over row

Stand with your feet shoulder-width apart, holding dumbbells with your palms facing inwards, arms hanging down beside your torso. Hinge at your hips, pushing your hips backwards, maintaining a flat back and a slight bend in your knees, and letting your arms hang. Leading with your elbows, lift the dumbbells until your elbows are bent at 90°. Pause and squeeze your shoulder blades, then slowly lower the dumbbells back to the start.

Renegade row

Another row, but this time you have to hold a plank while rowing dumbbells one at a time.

Start off in a high plank position, holding dumbbells resting on the floor, with your arms extended and your body in a straight line from head to heels. Engage your core and try to maintain your plank form throughout. Leading with your elbow, lift one dumbbell to your chest. Slowly lower the dumbbell back to the floor, then repeat on the opposite side. Alternate sides with each rep.

Dumbbell reverse flye

Stand with your feet shoulder-width apart, holding dumbbells by your sides with your palms facing. Hinge at your hips and lean forwards until your torso is close to parallel to the floor, letting your arms hang. Engage your core, then lift the dumbbells out and to the sides. Squeeze your shoulder blades, then slowly lower the dumbbells back to the start.

Pull-up

Hold the pull-up bar in an overhand grip with your hands just wider than shoulder-width apart. Engage your core and pull your body up until your chin comes just above the bar. Lower under control. 

Pull-ups are hard, so if you’re struggling, aim to pull yourself up as far as you can, and use our pull-up workout plan for beginners to develop the strength to knock out a set with ease.

The Workouts

Beginner Back Workout

To start, do just four moves (bye-bye pull-ups). Do 10 reps of each exercise, resting for 45 seconds after each set of reps, then moving on to the next exercise. Repeat the whole thing two more times. 

The moves are:

1. Back extension
2. Double dumbbell row
3. Dumbbell renegade row
4. Dumbbell reverse flye

Intermediate Back Workout

This time, do all five moves but perform them as straight sets, doing three sets of 12 reps, with a 25-second rest between sets and one minute’s rest between exercises. That means you do 12 reps of the first exercise, rest for 25 seconds, then repeat that sequence of the same exercise two more times. Rest for one minute, then do the same for the second exercise and so on.

Advanced Back Workout

The toughest workout uses the same straight sets format as the intermediate workout and even drops the reps from 12 to 10. However this time, pause in the middle of each rep for two seconds to keep your back muscles under tension for longer. Between sets, rest for 30 seconds and between exercises, take one minute to recover.

Devoting time to exercising your shoulder muscles is important for a number of reasons. Aesthetically, it can help define and sculpt the upper body, but there is so much more to the shoulders than just looking good.

Incorporating resistance training to help build muscle is always beneficial. Not only does a higher muscle mass help maintain a faster metabolism, but it can also protect bone density. Strength training for women is especially important because hormonal changes during menopause can lead to brittle bones.

Strong muscles in the shoulders also help to stabilise the shoulder joint, as well as improve posture.

The shoulders aren’t just made up of one muscle, though. The traps muscles run from the neck and spine to the shoulder blade; the lats run from the spine to the armpits; the deltoids are three muscles that surround the shoulders; and the rotator cuff muscles surround the shoulder joint, ensuring the arm stays in the shoulder socket.

We’ve created three workouts aimed at working these shoulder muscles, ranging from 15 to 35 minutes each.

Each workout uses the below five moves and most require a set of dumbbells (if you prefer to exercise at home, check out the best dumbbells for your home gym and get familiar with these dumbbell exercises for women). Give each move a go with light weights so you’re familiar with the form, then pick the workout you want to do, depending on your available time.

Be sure to warm up beforehand with some upper-body stretches. And once you’ve mastered these and are ready to move on, browse our collection of shoulder workouts and a rundown of the best shoulder exercises for beginner, intermediate and advanced gym-goers. 

The Exercises

Dumbbell upright row

Stand with feet hip-width apart holding dumbbells. Your arms should be straight down in front of your body, with your palms facing you. Pull the dumbbells up, flaring your elbows out to the sides until your upper arms form a T shape with your body and your hands are by your chest. Pause, then slowly lower the dumbbells back to the start.

Dumbbell front raise

Stand with your feet hip-width apart and a slight bend in your knees, holding dumbbells by your sides, palms facing inwards. Lift the dumbbells in front of you, keeping your arms extended, until the dumbbells reach eye level. Pause, then lower back to the start. You can do one arm at a time if two at once is too hard. You could also do this with one dumbbell, held with both hands.

Dumbbell reverse flye

Stand with your feet shoulder-width apart, holding dumbbells by your sides. Hinging at the hips, bend forwards until your torso is close to parallel to the floor. Let your arms hang down with palms facing and a slight bend in your elbows. Engage your core and lift your arms out to the sides to form a T shape. Squeeze your shoulder blades at the top, then slowly lower back to the start.

Dumbbell overhead press

Stand with your feet hip-width apart, knees slightly bent and holding dumbbells by your shoulders. Engage your core, then press the dumbbells up until your arms are extended. Pause at the top, then slowly lower the dumbbells back to shoulder height.

Press-up

Place your hands on the floor just wider than shoulder-width apart, with your body in a straight line and your toes on the floor. Bend your elbows to lower your chest, keeping your elbows close to your body and pointing backwards rather than flaring out to the sides. Press back up to the starting position.

If you’re struggling to complete a press-up, you can perform it with your knees resting on the floor. You can also add these triceps exercises for women and chest exercises for women to your training and you’ll build the strength to perform the move on your toes in next to no time. 

The Workouts

15-minute workout

This one is short and sweet, working the shoulders hard with little time for rest. Perform each of the four dumbbell exercises, one after the other, for 45 seconds, leaving a 30-second rest between each move. Then once the five minutes is up, repeat it. In the final five-minute round, add three press-ups to each of your 30-second rest periods.

1 Dumbbell upright row

2 Dumbbell front raise

3 Dumbbell reverse flye

4 Dumbbell press

30-minute workout

This longer workout incorporates all five moves. Do three sets of each move, following this work/rest split for each set:

Set 1: 60sec work, 45sec rest

Set 2: 45sec work, 30sec rest

Set 3: 20sec work, 10sec rest

Rest for a full minute between exercises. Once you’ve completed three sets of all five exercises, cycle through each exercise one more time, working for one minute on each and taking minimal rest between each exercise.

35-minute workout

With a bit more time to play with, we can add tempo training, which means slowing down each rep.

Perform each of the five moves below for 60 seconds, aiming to take at least four seconds to complete each rep, and ensure you pause at the top of the movement.

Aim to do 15 reps of each move, followed by a 45-second rest. Do this four times for each move before moving on to the next exercise.

If there’s one piece of equipment you need to be using, it’s a kettlebell. It might look an awkward shape, with its round bell and handle, but a kettlebell is ideal for improving power and strength.

Using the kettlebell requires plenty of core stability – whatever move you’re doing, the muscles of the core will be fired up. This in turn can help with posture.

Kettlebell workouts help to build up wrist and forearm strength too, more so than when using other free weights, which tend to travel in straight lines.

Another great benefit of the kettlebell is that it requires very little space to store and allows for an effective, full-body workout with just one piece of equipment. You’ll also find affordable models in our round-up of the best kettlebells.

To help you get started, we’ve explained how to do six moves that will get you used to the weight and, when combined, work the entire body. Aim for 10 reps of each move, resting for 30 seconds between moves. Repeat the entire circuit five times in total. Ensure that you warm up your body for five minutes beforehand with some full-body dynamic stretches as well as some moves to raise your heart rate such as star jumps, lunges and squats.

Goblet squat

Stand with feet shoulder-width apart and hold the bell, rather than the handle, in both hands, in front of your chest. Bend your knees, push your hips back and lower. Maintain a flat back throughout and keep your gaze forwards. When your thighs are parallel to the floor (or as close as you can get), push through your heels to return to standing. 

Kettlebell swing

The key to this exercise is the hip drive. Stand with your feet shoulder-width apart, holding the kettlebell handle in both hands with your arms hanging down in front of you. Keep your knees slightly bent as you hinge at the hips and swing the kettlebell between your legs. Then thrust your hips forwards, and use the momentum to swing the kettlebell up to eye level. Control the descent of the kettlebell and go straight into the next rep. Maintain a flat back and keep your gaze forwards throughout.

Kettlebell Romanian deadlift

Stand with your feet hip-width apart and knees slightly bent, holding the kettlebell handle in both hands in front of you. Hinge at the hips, push your bottom back and lower the kettlebell, keeping it close to your legs. When the kettlebell is just past your shins, push through your heels and come back up to standing, squeezing your glutes at the top.

Kettlebell sit-up with press

Lie on your back on the floor, with your knees bent and your feet flat on the floor. Hold the bell of the kettlebell in your hands with the weight just above your chest. Lift your upper body into a sit-up, and as you do so, press the kettlebell up overhead. Then lower the kettlebell back to your chest as you lower your torso back to the floor.

Kettlebell halo

This is a great upper-body move. Stand with your feet shoulder-width apart and your knees slightly bent. Hold the kettlebell upside down by the handle. Start with the kettlebell just in front of your chest, then slowly lift the kettlebell and circle it around your head, and return it to chest height. Then repeat, circling in the opposite direction.

Kettlebell lunge/reverse lunge

Stand holding the bell of the kettlebell at chest height, step your right leg back and bend both knees until they’re at a 90° angle, with the right knee just hovering above the floor. Press through your left foot to return to standing, then step the right leg forwards and lunge again, bending both knees to 90°. Press through your right foot to return to standing. Perform the same move on the left side, all the while keeping your back flat and your gaze forward.

A good pair of women’s gym leggings can be hard to find. They need to fit comfortably, provide some warmth while also being breathable, and they need to be flattering. So, high waistbands, strategic stitching and stretchy fabric are ideal.

The best women’s gym leggings also need to be totally squat-proof—no one wants leggings that turn see-through when stretched—and they need to stay put, because having your leggings slip down during workouts is annoying and distracting.

But sorting the good leggings from the not-so-good is quite the task. We’ve done the hard work for you with our round-up of the best gym leggings for women this season. From high-performance activewear to budget-friendly options, these are the leggings to go for. 

And if you want to widen the net further, take a look at our selection of the best running leggings and best yoga leggings.

I wasn’t that familiar with Gym + Coffee but I’ll certainly be investing in more of their kit after trying these leggings, which have made their way on to my favorites pile.

They’re easy to get on thanks to the Lycra used in the fabric, and they’re flattering and figure-hugging, plus the fabric is super-soft as well as being squat-proof, so no annoying see-through moments. 

These have a Lululemon vibe, although they’re slightly cheaper than Lulus. I like the ⅞ length because it shows off a bit of ankle and helps to keep me cooler when working out. The leggings demonstrated how breathable they are when I wore them for a weights session at the gym and stayed comfortable throughout.

Myprotein’s MP brand always seems to offer high-quality kit at more affordable prices than others. These Velocity Ultra leggings are no exception. They’re comfortable and squat-proof, they stay up and there’s zero camel toe. 

The side pocket on the leg is great for holding a phone as you exercise, and the fabric feels really soft against the skin. It’s also thick, making these ideal for colder weather. 

There are zips at the bottom of each leg, which I did initially think would be annoying, but I actually didn’t notice them at all while exercising. 

Lululemon undoubtedly makes some of the best leggings on the market. The price is steep but they’re soft and breathable, they fit well, the waistband never digs in and importantly, they wash well, so you’ll be wearing them for years to come. 

The Align leggings are made specifically for lower-impact exercise. I wore them for an upper-body day at the gym and they stayed put, offering maximum comfort, while the high waist kept everything tucked in. These comfy leggings have four-way stretch, and I’d even go so far as to say they feel weightless. The hidden waistband pocket fits keys or a card.

A loud pair of leggings might not be to everyone’s taste, but if you like a print, then definitely give these a try. They’re super-flattering and the waistband is thick, with a slight V shape that helps to offer greater waist definition. The fast-drying fabric helps you stay cool and dry, and during the sweatiest sweaty gym workouts the print design helps to disguise any sweat patches as well as underwear lines. 

The fabric feels soft and doesn’t move too much during a workout. I found these to be excellent value and they matched up to the high quality I’ve come to expect from New Balance.

These Asics leggings are ideal for those with long legs—you can be assured you won’t have a couple of inches of ankle showing. I found these tights a little tricky to get on because the waistband doesn’t offer much give but when I did eventually get them on, I struggled to find any real flaws. 

The holes on the calf offer great breathability, and the handy side pockets are perfect for your phone, keys or cash. The leggings fit well and I found them flattering around the butt. There was a bit of sagging around the crotch but this wasn’t much of an issue. The high waistband is supportive and sweat-resistant, and comes with a drawstring tie cord for extra security. The fabric is made with at least 50% recycled materials, too.

If you’re looking for a pair of leggings that will keep you warm during chilly winter workouts, these are ideal because they’re much thicker than other leggings and offer more warmth. This might not be great if you’re doing a hot, sweaty indoor workout, but it’s perfect if you’re doing something low-intensity that might not be getting your heart rate so high. Although warm, they’re breathable and sweat-wicking, and the pockets on the leg are great for storing your phone or other essentials. 

I loved the flattering high waist of these leggings which gives a smooth and shapely silhouette. Although they’re not cheap, these versatile leggings can be worn to the gym, out and about and on the trails. Wherever you are, these will do a great job at keeping you warm and letting you move comfortably. 

CrossFit brand WIT has proven itself a reliable gym wear brand and because it’s all about functional movements, WIT kit is made to move in. These leggings are soft and lightweight and the fabric is never see-through. I love the supportive and flattering high waistband with contoured seams, although it is very tight so you might want to swerve these if you’re prone to feeling bloated, or go up a size. The mesh down the sides of the leggings helps air circulate and there are also pockets on both sides to stash away valuables. 

While I struggled to get into these compression leggings, once they were on they ticked all the boxes. They’re super-comfortable, the fabric is soft knit and fast-drying, and they have mesh panels to help with ventilation. I liked the elastic at the bottom of the leg which stops them from riding up, and while they are not completely seamless (despite the name) fewer seams means even more comfort—and no camel toe. 

I wore these during a HYROX training session, and they allowed me to move freely without anything budging, digging in or chafing. As with any leggings, light colors are more likely to show sweat patches.

The stitched Under Armour branding on the waistband is a nice design touch. Under Armour can usually be relied on to produce good-quality and fairly priced workout gear, and these leggings are a great addition to my gym wardrobe. 

If you’re going to be spending some time wearing your kit before or after your workout, get a pair of these versatile leggings. They’re strong enough for strength sessions, but comfy enough to keep on while you’re working from home or grabbing a post-workout coffee. Not only is the fabric a see-through-free zone, it’s also made from at least 50% recycled polyester for those who want a more eco-friendly option.

The ultimate fusion of style and function, Sweaty Betty’s iconic Power leggings offer a compressive and quick-drying fabric, bum-sculpting seams, plenty of pockets, and no fewer than 24 colour and print options. They’re designed for every type of workout and come in two leg lengths. I can see why they’ve become an SB fan-club cult buy.

You can’t go wrong with a pair of Lulus—if you can afford them the quality is appreciably better—and these tights tick all the boxes. Although they’re specifically created for yoga, we found them suitable for all exercise thanks to a seriously comfy fit, no annoying slippy waistbands, and the no-see-through fabric. They’re also incredibly soft, and continue to be so even after washing (which is often not the case with other leggings), plus they’re quick-drying, so you can hop to brunch after the gym without feeling damp.

If you want a more eco-friendly purchase, then opt for these super-soft leggings, made from recycled materials. They’re ideal for any workout from running to yoga. The high waist is flattering over the tummy without being too tight and the waistband lining also has a tiny little pocket—just right for keeping a key safe as you exercise or pop out to the shops. I love this blue shade. Plus I can confirm that they wash well.

The very high yet comfortable waist on these leggings is flattering and doesn’t dig in at all. These squat-proof leggings stay put no matter what movement you’re doing, including treadmill or outdoor running. They also wash well, maintain their shape and stretch and continually stay up—there’s none of the annoying slippage that can often occur in other leggings. They also have an antibacterial finish and genuinely don’t seem to smell post-workout. All-round winners in my book—these won’t let you down.

Designed to be worn during pregnancy, these leggings enable mums-to-be to exercise comfortably as their baby bump grows. The seamless high waistband fits comfortably around a bump without being too constrictive. Pockets are abundant in these leggings: there are side pockets on the thighs as well as a zip pocket at the back for small valuables. The fabric is lightweight and breathable so you won’t overheat, and it’s had an antibacterial treatment to keep smells at bay so there’s no need to wash these leggings after every single wear. The reflective detail helps you to remain visible when out and about—useful during the dark winter months.

More Great Gym Wear

• Totes, duffels and backpacks: the best women's gym bags to carry your workout gear in
• Go hard in the gym? Make sure your sports bra can keep up: choose one of the best sports bras for the gym
• Set yourself up for success with the best gym trainers for every type of workout

Few pieces of gym kit are as versatile as dumbbells. They easily add resistance to almost any exercise and, if you’re in the gym or have an adjustable set at home, the ability to add as little as 1kg at a time allows you to increase the challenge steadily over time. For home exercisers, an adjustable pair can also be tucked away easily. 

Dumbbells also offer a number of benefits over using weights machines in the gym. Using dumbbells forces you to engage additional muscles required for stability and allows a bigger range of movement.

Another major advantage is that for upper-body exercises, dumbbells force each arm and  shoulder, and each side of your chest and back, to work separately. That means a dominant side doesn’t do more of the work, leaving a weaker side underdeveloped, which can happen when using a barbell or weights machine.

For women, resistance training is of particular importance because building muscle can help stop bones from deteriorating after the menopause. Hormonal changes during this period of a woman’s life can lead to osteoporosis.

Below are six dumbbell exercises that target the body’s main muscle groups. Combine them into one session and you’ll hit your whole body. Repetitions and sets are given for each exercise, but be sure to perform each exercise with slow, controlled movement because time under tension is crucial when building muscle.

Bent-over row

Sets 3 Reps 10

Muscles worked Back, glutes and biceps

Stand with your feet hip-width apart and a slight bend in your knees, holding dumbbells by your sides with your palms facing. Push your hips back until your torso is almost parallel to the ground, letting your arms hang down. Draw your elbows up past your torso to raise the dumbbells to your ribs. Pause and squeeze your shoulder blades at the top, then slowly lower the dumbbells. 

Biceps curl into press 

Sets 3 Reps 8

Muscles worked Shoulders and arms

Stand with your feet hip-width apart and a slight bend in your knees, holding dumbbells by your sides, palms facing forwards. Engage your core and, keeping your upper arms tight to your body, bend your elbows to raise the dumbbells to your shoulders. Then press the dumbbells overhead, rotating the dumbbells so your palms face forwards at the top of the move. Lower the dumbbells under control to your shoulders, then reverse the curl movement to return to the start. Move through the exercise slowly.

Curtsy lunge 

Sets 3 Reps 8 each side

Muscles worked Quads, glutes and core

Stand with your feet hip-width apart, holding dumbbells by your shoulders. Engage your core, then step back with your right leg, bending both knees to lower while moving your right foot sideways behind your left leg. Finish the movement with your left knee stacked above the left ankle, and your right knee hovering above the floor. Push through your left foot to return to the start. Repeat the movement on the opposite side, and alternate with each rep.

Floor press

Sets 3 Reps 8

Muscles worked Shoulders and chest

Lie on your back with your knees bent and feet flat on the floor, holding dumbbells with your elbows bent, upper arms on the floor and the dumbbells resting just above your chest. Use your chest muscles to push the dumbbells up, extending your arms. Pause at the top, then slowly lower the dumbbells back to the start.

Glute bridge

Sets 3 Reps 10

Muscles worked Core, hamstrings and glutes

Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell on the crease between your hips and stomach. Raise your hips, squeezing your glutes as you do so, until your thighs, hips and torso form a straight line. Pause for two seconds, then slowly lower your hips.

Russian twist 

Sets 3 Reps 12

Muscles worked Abs and obliques

Sit on the floor with your torso leaning back slightly, your knees bent and your feet held just above the floor. Hold a dumbbell in both hands in front of your bellybutton. Twist at the waist to the left, keeping the dumbbell in front of your bellybutton as it moves, then twist back to the right. Keep your core engaged and move with control. Try to keep your lower body as still as possible.

If you’ve ever attended a parkrun you will know that every Saturday morning event is special, with all sorts of people coming together to walk, jog or run 5K.

This weekend’s event is set to be extra special, as it will be a celebration of International Women’s Day, which falls a few days later on Tuesday 8th March.

Parkrun has partnered with This Girl Can to encourage as many women and girls as possible to join in the fun, and hopefully put in place a new Saturday tradition where they attend parkrun as a matter of course. There really are few better ways to start the weekend.

If the idea of travelling 5K by foot seems daunting, we’re here to tell you that parkruns are fun, sociable affairs and no-one has to push themselves harder than they’d like. You can walk, jog or run, or even volunteer to help organise if you want to get the lie of the land first.

To help ease any nerves – whether that’s you or someone you plan to ask along – we asked four women who all recently joined parkrun about their experiences and their advice for first-timers. Our parkrun explainer will also help you understand how it all works.

Your Speed Doesn’t Matter 

Jess Harcourt has just joined parkrun in Preston. She says that despite being a “slow runner”, everyone is encouraging.

“I wondered if the faster people would look down on someone like me, but that’s not the case. They were cheering us slower ones on.

“When faster people lapped me or had finished and were walking back to their cars, they were still encouraging everyone to keep going and applauding them. It was such a feelgood, positive community.

“Even if you walk the whole thing, it’s still only an hour and it felt so good to start my weekend with something so positive – it filled me with energy without taking too much out of the weekend.”

You Won’t Feel Out Of Place 

Shivani Vara has recently started attending the Richmond parkrun to prepare herself for marathon training. She says that completing a run at 9am makes you feel ready to conquer the rest of your day.

“There are so many people from all backgrounds, from friends to solo runners, runners with dogs and even a pram!”

You’re Never Alone

Even if you head to a parkrun solo, you’ll be surrounded by friendly like-minded people, says Fiona Brennan, who runs the Worcester parkrun with her seven-year-old daughter.

“Everyone I’ve met has been incredibly friendly. There are marshals around every course so you’ll always have someone cheering you on. And most parkruns have a Facebook group so if you are going alone, leave a message on the group and someone will say hello on the day.”

It’s All About Community

Jess Green runs the Highbury Fields parkrun in north London. She had to be dragged there by a friend the first time because nerves got the better of her. However, these nerves quickly dissipated. 

“The best thing for new runners is that every single week, the hosts at parkrun describe the course and how it works, so you never have to identify yourself as a newbie to understand the plan.

“There are loads of people walk-running and the people who walk the route will always be behind you.

“The volunteers are giving up their time to facilitate something – it immediately adds a sense of community because they’re clearly community-minded people. If you’re hot and carrying your jacket, they’ll come grab it from you, for example.”

Find your nearest parkrun

If you thought working your biceps was just a “man thing”, think again. Strengthening the biceps muscles, which run along the front of the upper arms, is important for both men and women.

Building stronger muscles helps boost bone health. For women, this is particularly important as their bones can weaken during the menopause, owing to hormonal changes. Working your biceps also brings performance benefits for activities such as swimming, as well as team sports like netball and basketball.

Ready to train your biceps? We’ve chosen four simple moves that require only a set of dumbbells. You can add any or all of them to your gym session, performing four sets of eight to 10 reps (with the exception of the isometric biceps hold, which you hold for 30 seconds). Take a 30-second break between sets.

When deciding how heavy a dumbbell to use, a good rule of thumb is to pick a weight that makes the final two reps of any set feel extremely difficult – you shouldn’t be able to do any more than the allocated reps.

Biceps curl

Stand with your feet shoulder-width apart holding dumbbells by your sides with palms facing forward and with your core engaged. Keeping your upper arms close to your body, bend your elbows to bring the dumbbells up to shoulder height. Pause at the top, then slowly lower the dumbbells back to the start.

Hammer curl

Stand with your feet shoulder-width apart holding dumbbells by your sides, this time with your palms facing your body. Keeping your upper arms close to your body, bend your left elbow to bring the dumbbell up to shoulder height, squeezing your biceps as you go. Then lower the left dumbbell and repeat with the right. Keep alternating arms.

See related

• The Best Biceps Workouts For Women
• The Ultimate Arm Workout For Women

Isometric biceps hold

Holding a move is a surefire way to help strengthen muscles because it keeps them under tension for longer. For this exercise, start as though you were about to do a biceps curl, then bend your elbows to raise the dumbbells, pausing when your elbows are at 90°. Hold this position for 30 seconds – if you can – then lower back to the start. Rest for 30 seconds, and then repeat that sequence for a total of four times.

Lateral raise

This move works your shoulders as well as your biceps. Stand with your feet shoulder-width apart, holding dumbbells by your sides, with your palms facing inwards. Raise your arms out to the sides, ensuring that your back stays flat and your core is engaged. Keep a slight bend in your elbows as you lift your arms, stopping when the dumbbell reaches shoulder height. Pause, then slowly lower the dumbbells back to the start.

When you’re working out, things can heat up quickly, and while gym leggings are great, shorts will keep you cooler. A pair of the best women’s gym shorts will see you through a sweaty workout in comfort and style.

Some people like their shorts short, but others might want a pair that offers more coverage in the gym. Whichever style you prefer, you’ll want them to be breathable and squat-proof with minimal slippage—no-one wants to be readjusting their shorts throughout their workout. There’s also pocket space to consider. You may need a large pocket to hold your phone as you exercise, or perhaps a smaller pocket for essentials such as your keys.

So, a fair few boxes need to be ticked. Whatever you’re looking for, and whatever your budget, there’s a pair of women’s gym shorts to suit you. We’ve tried a variety of them and picked our favorites. 

Keen to kit yourself out further? Why not pair your shorts with one of the best women’s gym tops, and then carry your spare gym stuff in one of our preferred women’s gym bags? 

The Best Women’s Gym Shorts

It’s not often that I find a pair of gym shorts that has zero faults. But WIT’s incredibly comfortable High Rise Soft Cycling Shorts suit any workout, from the squat rack through to the track, and are top of my shorts pile at the moment as my new favorite.

They’re wonderfully soft, the length is great (short, but not too short), and they’re also flattering. They hug the butt nicely, don’t accentuate any lumps and bumps, and are easy to get on and off. Sometimes, shorts and leggings are so tight that it’s almost a workout to yank them on, but these just glide on. They also don’t display any camel toe, and they’re squat-proof. Fun fact: Each pair of shorts is made using, on average, 7.3 post-consumer plastic bottles—so they’re planet-friendly too. 

This pair of Amplify Bonded shorts from Aussie brand Lorna Jane is highly streamlined with a lovely soft waistband that’s both comfortable and flattering, as well as a secret phone pocket in the back of the waistband.

These shorts have been designed to flatter the figure: The curved lines along the back give the appearance of a slimmer back, and the front waist has an attractive V shape. The fabric—as we’ve come to expect from Lorna Jane—is thick, soft and of excellent quality, while the side panels help to make the shorts even more comfortable. These are extremely versatile: They’ll suit weight training and HIIT workouts, but also running, cycling and walking.

So while the price of the shorts may be a turn-off, their quality and versatility makes them worth the investment.

You can very rarely go wrong with any gym kit from Lululemon and these shorts are no exception. They’re comfortable, supportive and easy to get on, the fabric is incredibly soft (as it always is with Lululemon), and they do not budge an inch when you’re wearing them. 

The Wunder Train shorts suit all workouts: They stay up, are breathable and just feel really great when they’re on. It’s a bit like wearing a second skin, albeit a very tight one—I decided against wearing them after a big meal.

There’s added Lycra in this Lululemon fabric, which makes these shorts extra stretchy and flattering; they hug your figure and have a smoothing effect. 

With lots of colors to choose from, you can pick the style that suits you most. There’s a hidden pocket in the waistband that’s useful for carrying your keys or earbuds.

The only real downer? Well, they’re not cheap—although they’re actually cheaper than many other shorts options on the market these days—but they’re an investment that should last you a long time.

Another great pair of shorts from Myprotein’s MP brand, which never disappoints.  Most MP gear is designed for the weights room with practicality and functionality in mind, and one of the best things about it is that it’s always squat-proof. 

These shorts look great (I love the purple tie-dye design in particular) and are super-comfortable thanks to a high waistband—and because they’re seamless there’s no chafing. I found the length just right, because they offered a good amount of coverage without coming too far down the leg and therefore being too warm to wear. The fabric has sweat-wicking properties, and it dries fast so no matter how intense your workout, you won’t stay sweaty for too long. 

I love a pair of great-value shorts that still ticks all the boxes. These have come up on Coach’s list of best women’s gym shorts in the past, and for good reason. The high waist sits at a flattering point, and the fabric is super-soft and feels great against the skin. The shorts offer support but they don’t squeeze you too hard. The leg opening is on the tight side to prevent them riding up—some may find it uncomfortably tight, but this will depend on individual body shape. 

The length is great: They don’t flash too much flesh but they’re also not so long that you overheat. I felt like I could move comfortably and I didn’t get too hot while working out in these. 

Pour Moi says these are perfect for running, spinning, HIIT and more, and I’d agree—they’re a great all-round pair of shorts. 

Under Armour has done a great job with these printed shorts, which kept me comfortable as I sweated during a treadmill run. These were actually designed for playing soccer, but they’re well suited to the gym too thanks to their moisture-wicking properties and the fact they are super-light and allow for total freedom of movement. Mesh panels in these shorts make them even more breathable, so I didn't feel confined or too warm at any point. 

If you do get sweaty (which is highly likely, let’s be honest), then the print design disguises sweat patches, unlike a block color which tends to really make sweat stand out.

I also like the placement of the waistband just below the bellybutton, and it’s secured with an internal drawcord—these shorts aren’t going anywhere in a hurry. 

For a change from black, AKA the safest color, these camo-print shorts are a fun choice. They’re on the pricier side, but their quality is impressive and I found them really comfortable during a weights session and a HYROX training session. The thick waistband, which sits at a flattering height, doesn’t budge at all, and the fabric itself is a decent thickness. 

These shorts feel as though they’re well made, which you’d expect for the price, and I found them a great fit. They aren’t too tight and the camo pattern hides unwanted sweat patches, while the fabric is made with FreshTek technology which Stance says helps to wick away moisture. Although there are many seams, which stand out with dark stitching, they don’t chafe at all and there’s no awkward bunching. There’s a tank to go with these shorts if you want to look matchy-matchy at the gym.

These are shorts that you’ll want to wear again and again—primarily to show off their beautiful ombre color scheme. Although they are extremely tight (it might be wise to go up a size), they really are gorgeous, plus the design means they’re great at disguising sweat. 

I wore these for a weight training session and found them to be pretty squat-proof, with zero chafing and no itchy or annoying seams. The waistband didn’t slip down, and it sits at a flattering height, keeping everything tucked in. 

Gym + Coffee impressed me recently with its leggings, and now it has impressed me with these bright coral shorts. The shorts offer great coverage, despite being pretty short, and the fabric is pleasant against the skin. 

The built-in underwear means that there’s no chance of any flashing during a workout (hip thrusts, we’re looking at you) and the elastic pull cord in the waistband allows you to have them as tight or as loose as you wish. I found the waistband really comfortable, although there isn’t that much give, so pick your size accordingly. 

There’s a pocket in the back of the waistband which held my phone and earbuds as I worked out, and despite the weight of these items, the shorts still stayed up. Best of all is the bright eye-catching colorways of these shorts—I was even complimented on the color while wearing them.

I love a pair of short shorts, especially when they fit well, don’t flap around the crotch and don’t fall down during workouts. Puma has nailed it with these shorts—they’re great both for gym workouts and for cardio. I did a treadmill run to check if they slipped down and they didn’t budge at all. Short shorts can get uncomfortable if the fabric rides up or gets stuck in the wrong places (ahem) but these were comfortable throughout my workout. 

The leg pockets fit a phone perfectly. However, I didn’t actually do a workout with my phone in the pocket because the shorts are so short that the pocket takes up pretty much all of the side leg area. The price point of these is good for a solid pair of shorts that I’ve placed at the top of my gym wear pile. 

If you like your shorts short and skin-tight, with a 3in inseam these Nike ones fit the bill. You could also use these under a baggier pair of shorts for extra comfort and coverage. The shorts are comfy and easy to move in—but they are extremely short.

The mid-rise neon Nike-branded waistband is comfortable and flattering, clinging nicely to the body without being unbearably tight. You can’t go wrong with Nike shorts usually, because they tend to be great at sweat-wicking and fast drying, so sweaty workouts won’t leave you feeling damp.

A short version of the Fabletics PureLuxe leggings, these cycling-style shorts are comfortable, flattering and fit for purpose. When tested in both strength sessions and on treadmill runs, these shorts proved their worth. They’re squat-proof, and on a speed session the thigh part did not roll up and the high waist band did not roll down—result! And let’s not forget the pockets: two large ones run along the outside of the thigh, perfect for storing your phone or whatever else you need to carry with you.

Fabletics works on a “VIP” subscription model that charges members $59.95/£54.99 a month, which can be used against any outfit worth up to £80. Members benefit from lower prices on items, too. There is the option to skip the payment each month, which also skips your option to buy for the member price.—Lois MacKenzie

These shorts are made from the popular Fabletics Powerhold material. This is a super-flattering and comfortable material that is slightly thicker than most. It is designed with maximum compression to support you during your activity and the thick material is great for colder days too. The shorts have two large pockets along the thighs, big enough to fit your phone and a few energy gels. I tried the shorts in white, and as you’d expect with white items of clothing, the fabric was a little see-through. However, the shorts performed well and didn’t budge even when tested on a treadmill run. 

Fabletics works on a “VIP” subscription model that charges members $59.95/£54.99 a month, which can be used against any outfit worth up to £80. There is the option to skip the payment each month, and your option to buy for this price will also be skipped. Members benefit from lower prices on items, too. 

The price is quite steep, but you’re essentially getting two pairs of shorts in one. The tight inner pair can be unfastened from the baggier pair on top by simply undoing two buttons, and then the shorts can be worn together or separately. The tighter pair have a flattering high waistband, and sit fairly high on the leg (if you want something that offers more leg coverage, these might not be for you). 

The tight shorts sit comfortably without the need to be tugged up during a workout, and they have phone pockets on the side of the leg. The baggier pair of shorts are very breathable making them perfect for gym cardio sessions. I loved the back mesh pocket on the outer shorts—handy for stashing an extra layer of clothing. Stance has finished these shorts with FEEL360/FreshTek, which is an antimicrobial wash that also wicks away moisture. They’re expensive, yes, but serious gym-goers may want to invest. 

Although they can be worn for all gym workouts, these soft and stretchy second-skin shorts were particularly comfortable for cardio sessions on the treadmill, bike or rower. They move really comfortably with the body and despite not being too tight, they really don’t budge at all when they’re on. The New Balance DRYx technology helps to wick away moisture so I felt cool throughout my workout, although sweat does show in the bright orange shade I tried. 

The shorts include drop-in and zippered pockets for nutrition and valuables, with a storage tunnel at the back of the waistband through which you can thread extra layers for a hands-free workout. I found this tunnel pocket useful for my phone and it made a change from just having leg pockets. There are also large mesh pockets on the legs, which proved practical for storing jewelry. 

The thick elasticated waistband emblazoned with the NB logo on these shorts is what first caught my eye. It not only looks good, but it also ensured these shorts stayed put throughout my workouts. These are mid-rise, sitting just below the waist, and while many will be fine with this design, if you prefer shorts that keeps your tummy tucked in you should look elsewhere.

We love that these shorts have tighter inner shorts so no matter what exercise you’re doing, you can feel safe in the knowledge that you’re covered up. There’s also a pocket in the back waistband to stash away essentials. Overall these are comfortable and classic.

These Pour Moi shorts might not be the most technical ones around, but they won’t break the bank and are more than up to the job. The sparkly waistband adds a girly detail and the colour options are great—I tried the rose gold colourway. One downside was they did show the sweat, so perhaps avoid these if you plan on an intensely sweaty session.

Pour Moi describe these as mid-rise, yet I found they came up quite high, which I prefer. The waistband isn’t too tight and there’s no digging in across the tummy—I could breathe comfortably throughout all my exercises. The baggy fit makes movement easy, and although the lack of inner shorts might not be everyone’s cup of tea, I'm a big fan of this pair—they’re basic yet seriously comfy. 

You know the January drill – new year, new you – but setting fitness goals and sticking to them is far easier said than done. Motivation comes in many forms, though, and treating yourself to stylish gym wear can not only make you look the part, but can even help support your exercise regime too, as long as you get the right kit.

But knowing what to buy can be a constant struggle. There are thousands of trainers, leggings and bras just vying for your attention, from high end to the high street. Luckily we’ve tested dozens of options so you don’t have to, and here we pick out 10 of the best pieces of fitness kit worth investing in.

These leggings from Sweaty Betty can do no wrong in our eyes. As well as being heavenly to touch – as the name suggests – they’re incredibly stretchy, so you’ll stay comfy no matter the move, pose or exercise. The fabric is also sweat-wicking and breathable, while the high waistband comes with a drawcord, so they’ll stay up regardless of the activity you’re doing. Add to that some cunningly-placed seams that appear to elongate your legs and enhance your bum, and you’ll look great when you arrive at a class.

Buy from Sweaty Betty | £95

Although it’s made with running in mind, this sleek and stylish pullover-design long-sleeved top is ideal for all gym activities. The New Balance HEAT technology wicks away sweat while keeping you cosy and warm, plus the Polyknit heat grid material makes it impressively breathable. Our favourite part of this top is the sleeves, featuring a sneaky pocket for holding little essentials as well as reflective strips to keep you visible to drivers when training outside at night.

Buy from New Balance | £60

See related 

• The Best Women’s Gym Leggings
• The Best Women’s Gym Bags
• The Best Women’s Gym Shorts
• The Best High-Impact Sports Bras For The Gym

The Roav V2 are delightfully comfy. The ultra-bouncy midsole feels great whether you’re on the treadmill, running outside or moving through high-intensity workouts at the gym, and the breathable synthetic and mesh upper will keep your feet fresh even when you’re training at your max.

Buy from New Balance | £80 (currently reduced to £56)

Designed for lower-impact workouts, such as yoga, this four-way stretch cropped vest top is comfortable and breathable, without being tight or restrictive. It can be worn on its own or, for larger busts, with a sports bra underneath. At under £20, it’s a bargain.

Buy from Marks & Spencer | £15 (currently reduced to £11)

Don’t skimp on your socks: good ones can help to keep feet dry and help you avoid blisters. These grip socks can be worn on their own for activities such as barre and Pilates, but also feel great in trainers. Let’s not overlook the fact that they’re some of the best-looking socks out there as well.

Buy from Ten Boutique | £13

Every workout requires a good sports bra to minimise breast movement, and this option from Pour Moi has been created for medium- to high-impact exercise such as running, HIIT and cycling. To ensure a closer fit, the straps can be adjusted to a racer-back style for extra support. The material is stretchy and breathable too so you’ll feel comfortable, however long the workout.

Buy from Pour Moi | £28 (currently reduced to £19.60)

This brand is a new name to us and its sports bra offers incredible comfort and support. It’s also longer than most, offering flattering coverage should you choose to remove a layer when your workout becomes too hot. The hook-and-eye clasp at the back allows you to tweak the fit and ensure that your bra is offering maximum support, while the Overband Technology creates a curved structure across the top of your breasts for additional support and reduced upward movement.

Buy from Maaree | £49

Not everyone wants to strip down to their sports bra when they train but long-sleeved restrictive tops can be a little too warm in a gym environment. That’s why you need a crop in your arsenal. This scoop-neck stretch top is super-soft and light, while also helping to keep you dry. It’s also made with Lorna Jane’s Nothing 2 See Here fabric, which offers total coverage (no see-through bits) while also being shrink-resistant.

Buy from Lorna Jane | £39 (currently reduced to £29.25)

Whether you’re going from gym to desk or desk to gym, this attractive yet practical bag is ideal for shoving in kit, toiletries, trainers and other gym essentials. It also has enough inner pockets to cram in extra bits like headphones, resistance bands or a water bottle.
Considering the price, it’s an absolute bargain.

Buy from Domyos | £12.99

Wearing leggings in the gym can sometimes get a bit toasty. That’s why having a good pair of shorts is a great idea, especially ones such as these which come a little further down the leg, avoiding any butt-cheek exposure. We especially love the ombre colouring of these shorts, which helps disguise sweat patches. There’s also a high waistband, which helps to keep everything tucked in, and there are no irritating seams – you might forget you’re even wearing these.

Buy from Gymshark | £35 (currently reduced to £17.50-£25.50)

It’s often overshadowed by the more ostentatious biceps, which even has its own emoji. However, the triceps muscle is the biggest muscle in your upper arm, and it’s important to keep it strong.

Your triceps muscles run along the backs of your upper arms and they play an essential role in supporting your shoulder joints. Including resistance training within your exercise routine also supports bone health and strength which is particularly important for women later as in life the menopause can lead to weakened bones.

Another key reason to train the muscles in your upper body – triceps included – is that it can help reduce lower-back pain, as long as the exercises are done correctly. Plus, a stronger upper body can help with all aspects of day-to-day life, such as carrying bags, loading and unloading and lifting items.

Below are four simple exercises to get your triceps working hard. You’ll need a bench, a dumbbell and a barbell for these.

Aim for sets of eight to 10 reps of each exercise, done four times in total. Take a 30 second rest between each set.

Close-grip bench press

Changing your grip on a bench press changes how hard different muscles have to work to lift the bar. In this case, bringing your hands closer together targets the triceps muscles.

Lie on the bench, with your feet on the floor and your core engaged. Hold a barbell up over your chest, with your arms extended and hands placed shoulder-width apart.

Lower the bar slowly towards your chest (not your face!), pause at the bottom, then press the bar back up to the start position. As you do this, try not to let your elbows flare out – keep them relatively close to your body.

Triceps kick-back

You’ll need a bench and a dumbbell for this exercise. Rest your right knee and right hand on the bench, and position yourself so that your back is flat, neck in line with your back and your core is engaged. Hold a dumbbell in your left hand, close to your body. Bend your left elbow so it’s at a 90° angle with your upper arm in line with your back.

Using your triceps, straighten the left arm so your forearm moves back in line with the upper arm. Hold this position for two seconds, then lower the forearm under control back to that 90° position.

See related 

• Triceps Workouts For Women
• The Ultimate Arm Workout For Women
• Strength Training For Women: A Beginner’s Home Workout Plan

Triceps overhead extension

Stand with your feet shoulder-width apart and core engaged. Hold a single dumbbell in both hands overhead, with your arms extended. Keeping your upper arms close to your ears, bend at your elbows and lower the dumbbell towards your upper back. Then, using power from your triceps, slowly lift your forearms – and dumbbell – back to the start.

Bench dip

Use a bench, or if you’re not in a gym you can use a chair or other stable platform. Sit on the edge, placing your hands either side of your bottom, fingers pointing forwards. Your legs should be straight out in front of you, heels resting on the ground. Keeping your back straight, slide your bottom off the bench, bend your elbows and slowly lower yourself towards the ground. Keep your hands firmly on the bench. When your elbows are at a 90° angle, push down through your hands to lift yourself back to the start position.

While doing this exercise, aim to keep your upper arms close to your body and don’t allow your elbows to flare out either side – this helps to ensure the triceps do the work.

Booty, butt, backside: whatever you call it, everyone’s got one and everyone’s is big – at least in comparison with all the other muscles in your body. Yes, the gluteus maximus is the biggest muscle in your body, and it’s flanked and enhanced by the gluteus medius and gluteus minimus.

But despite their size, the glutes can often be criminally underused and inactive. Many of us spend long hours sitting at a desk and in a car, which means tight hip flexors, weak glute muscles and poor posture.

Strong glutes can not only contribute to better posture, they can also improve your workout efficiency. When you sprint, for example, a significant amount of power comes from your glute muscles. If these muscles are weak, you’re forced to rely more on the other lower-body muscles such as the hamstrings, quads and calves. It’s best to have all the lower-body muscles pulling their weight and working together.

For women who are pregnant, or planning to get pregnant, ensuring the glutes are active and strong can help support your pelvic floor, as well as helping lower the chance of back pain developing as your bump grows.

To keep your glutes active and strong, incorporate glute workouts like these into your exercise regime. We’ve put together three workouts – beginner, intermediate and advanced – each involving some or all of the six moves below. The beginner session doesn’t use any weights but you will need a stable platform like a weights bench. The more advanced workouts require dumbbells, a weights bench and a barbell with bumper weight plates.

Be sure to warm up and wake up your glutes before you start. This can be done with a mixture of bodyweight squats and lunges.

The Exercises

Dumbbell squat

Stand with your feet just wider apart than hip-width apart and toes pointing out slightly. Hold dumbbells by your shoulders with your elbows pointing forwards. Throughout the movement, keep your core tight, back straight and heels on the floor. Lower by pushing your hips backwards and bending your knees until your thighs are parallel to the floor. To rise, push down through your heels.

Heel-raised closed-leg squat

Bring your feet closer together and place your heels on a raised surface, such as a thick bumper plate or a low step. Hold dumbbells by your shoulders. Lower into a squat, pause at the bottom, then push back up to standing.

Hip thrust

For this you’ll need a bench, and a barbell with bumper plates and a pad. Sit on the floor with your back upright against the bench, knees bent and feet flat on the floor. Place the bar just above your hips, lean back and, while keeping your shoulder blades on the bench throughout, drive your hips and the barbell up. Your knees should be at 90° at the top of the move. Squeeze your glutes, then slowly lower back to the start position.

Deadlift

Set up a barbell with bumper plates so the bar sits higher off the ground. Stand with your feet hip-width apart and underneath the bar. Hinge forwards at your hips and bend your knees to lower and take hold of the bar with an overhand grip. Maintain a solid and straight neck and back, and keep the bar close to your legs. Push through your heels and pull the bar up to your knees. As you bring the bar past your knees, straighten your legs and pull the bar up until you are standing. To return to the start, glide the bar down your quads. When it reaches your knees, bend them to lower the bar to the floor. Remember, it’s essential to keep your back and neck in a straight line throughout.

Reverse lunge

Unilateral work is a great way to identify and address any imbalances in your lower body. Holding dumbbells by your shoulders, keep your back straight and your gaze forwards as you step one leg back, bending your knees until your back knee is just above the ground. Try not to let your front knee go past your front toes. To return to the start, push through your front heel to rise back to standing, then repeat on the other side. If you can’t feel your glutes working while lunging, step slightly further out to the side as you move your leg back.

Bulgarian split squat

Place the top of your right foot on a bench behind you, with your right knee bent and right lower leg parallel to the floor. Lower by bending your left knee, making sure your knee doesn’t go beyond your toes – if it does, set up again with your left foot further forwards. Stop when your right knee is just above the ground. Pause, then push through your left heel to rise back to the start.

See related

• Feel The Burn With This Booty Workout From Fitness App SHREDDY
• The Best Glute Exercises For Women
• The Ultimate Resistance Band Glute Workout
• Krissy Cela’s Bum Workout Will Have Feeling Your Best

The Workouts

Beginner Glute Workout For Women

This workout solely uses bodyweight movements, but don’t let the lack of weights fool you into thinking it’s going to be easy! Starting with just your bodyweight ensures you get to grips with the form of each exercise, as well as ensuring you build up a good foundation of strength.

• Squat (Reps 10 Rest 45sec)
• Heel-raised closed-leg squat (Reps 10 Rest 45sec)
• Hip thrust (Reps 10 Rest 45sec)
• Reverse lunge (Reps 10 each side Rest 45sec)
• Bulgarian split squat (Reps 10 each side Rest 45sec)

Once you’ve run through all five moves, rest, then run through the exercises a second time.

Intermediate Glute Workout For Women

To step up the difficulty, incorporate light to medium weights, as well increasing the reps and shortening the periods of rest.

Repeat the following five times in total.

• Squat (Reps 15 Rest 30sec)
• Heel-raised closed-leg squat (Reps 15 Rest 30sec)
• Hip thrust (Reps 15 Rest 30sec)
• Reverse lunge (Reps 15 each side Rest 30sec)
• Bulgarian split squat (Reps 15 each side Rest 30sec)
• Deadlift (Reps 15 Rest 90sec)

Advanced Glute Workout For Women

To progress even further, increase the weight to a point where the last two reps of each set are difficult – you should be working really hard to complete the last rep. Because the weight has been increased, the reps come down.

Repeat the following three times in total.

• Squat (Sets 2 Reps 8 Rest 60sec)
• Heel-raised closed-leg squat (Sets 2 Reps 10 Rest 60sec)
• Hip thrust (Sets 2 Reps 5, pausing for 5sec at the top of each rep Rest 60sec)
• Deadlift (Sets 2 Reps 8 Rest 60sec)
• Reverse lunge (Sets 2 Reps 8 each side Rest 60sec)
• Bulgarian split squat (Sets 2 Reps 8 each side Rest 60sec)

They’re essential for carrying your gym clobber, and—whether you favor a backpack, tote, handbag-style or duffel—the best gym bags are both practical and stylish. 

From water bottles and gym wear to protein shakes, sweat towels and toiletries, your gym bag may need to hold a fair bit of kit. Even if you’re a more minimalist gym-goer and need only a small bag, it’s still vital to choose the right one so you can bring the things you need.

At any rate the bag you choose needs to be comfortable to carry, because back and shoulder pain is never fun. Plus, extra features are always welcome, including dedicated pockets for damp kit or smelly trainers, laptop compartments for tech and nifty interior pockets for smaller items such as keys, coins and gels.

There’s a vast range of women’s gym bags on the market—it can be a bit of a minefield, but luckily we’ve done the hard work for you. Here are all our current favorite gym bags, from heavy-duty backpacks to smaller, more discreet bags.

If you’re sprucing up your gym kit, check out our round ups of the best gym shorts or gym leggings and our pick of gym tops for women.

The Best Women's Gym Bags

A jack of all trades, this bag can be used as a regular duffel bag or worn as a backpack if carrying heavier loads, to save your back and shoulders. This bag is great on the go—the fabric is water repellent and the bag has the capacity to hold a fair bit of stuff. A laptop compartment keeps tech protected, whilst smaller pockets hold essentials, and inside there are mesh pockets too. 

The backpack straps can be a little annoying if you’re using this as a duffel bag as they can flap around, although you can tuck them into one of the back pockets, which does help. The price is pretty steep, but it’s a versatile bag that even has a trolley-compatible sleeve—perfect to slip on your suitcase for a trip.

Although this is a tote-style bag, it does hold more than you might think, although it’s still far smaller than your standard gym bag. But I like to have a smaller option for those days where I just want to carry the essentials—if, say, I’m not showering at the gym, I don’t need a change of outfit and a bunch of toiletries. 

While it is expensive for a tote bag, it’s made with good-quality, thick fabric. Although the light color means it shows the dirt, it’s easy to throw in the washing machine. 

I like the inner back zip pocket, which is handy for essentials—no more rummaging in the depths of a tote bag for your keys.

Although this bag is good for general gym use, it’s also ideal for water sports thanks to the waterproof PVC tarpaulin fabric and Velcro rolltop closure (you’ll need to roll the opening three times if you want a watertight seal). The seams are welded rather than stitched, so there’s no chance of water creeping in elsewhere. 

The eye-catching yellow stands out from the crowd so you won’t need to worry about losing your bag among all the boring black ones. This duffel folds flat, making it easy to store, but when open it holds at least 10L of stuff. If you don’t need it to be watertight, the Velcro closure means you can fill it to the brim—unlike zippered bags, when filling the bag can risk breaking the zip. 

I like how the bag opens so wide that I can throw anything into it and its option of either short handle straps or a longer shoulder strap. There are no inner pockets, though, making organization a little tricker. Need more space? Gill also does this bag in a 30L size, so you can pack even more in.

If you’re looking for a great all-rounder that ticks all the boxes and won’t leave you penniless, this MP bag is the one. It’s comfortable to carry thanks to padding on the long strap as well as the two shorter straps, and it has plenty of pockets for storage and to help keep things organized. The side zip pockets have been designed to hold shoes, and there’s also a front zip pocket and inside zip pocket. 

I would have liked even more pockets—perhaps a laptop compartment. However, for under $60/£50 this is a pretty good find and does the job well. I also like the smooth base of this bag, making it easy to wipe clean should you put it down on any dirty surfaces.

If you want to carry all your fitness essentials (and the kitchen sink), then this beast of a bag fits the bill. This is a seriously tough, good-quality backpack, and you can tell it’s going to last a lifetime. It’s been tested to carry 15kg loads, and has plenty of supportive straps, including sternum and waist straps, for extra stability so you can walk or run with your bag safely secured. According to the brand, the fabric is water-resistant and rip-proof.

The two side bottle holders are each capable of holding a 1L bottle (allowing you to pack your protein shaker and water bottle). The main compartment opens out 180° so you can pack and unpack tidily. I managed to cram a lot of things in here during testing including a pair of trainers, work shoes, laptop (in the inner mesh pocket), an outfit for the office, my lunch, and a make-up bag and toiletries. And there was still space for more! 

Oh, and if you’re a fan of collecting patches—y’know, from comps and events—then this is the perfect bag to display them on the hook and loop fastening upper pocket. I liked the clean look of the white camo colourway, but there are plenty of other options to choose from. 

PE Nation has created a sporty looking mini-handbag that’s just for carrying your essentials—ideal for gym sessions when you don’t plan on hanging around to shower or change. It’s stylish and sleek and takes up very little space, though the fabric can be wiped clean so it does still have a gym-bag vibe to it. I used it as I would a handbag. The bag has an internal zip pocket for small items and two external pockets which I used for my lip balm and keys. As well as the webbing handles, there is a cross-body strap for a more hands-free approach. I like the strap that sits around the bag: It can be tightened to keep things compact or loosened to allow the bag to expand a little. 

Suspension training has many benefits for women undertaking a postnatal fitness journey. The wide range of exercises available can help strengthen your core, work your pelvic floor and postural muscles, and even help in treating diastasis recti – the separation of your abdominal muscles that can occur during pregnancy.

Charlotte Tooth is a trainer for TRX Training Club and a specialist in injury rehabilitation and training pre- and postnatal women using TRX, the best-known brand of suspension trainer. Here she explains what suspension training is and how it can be used safely and efficiently as part of a postnatal training programme, as well as sharing five suspension training exercises that can benefit postnatal women.

What is suspension training?

A suspension trainer is an accessory that uses a pair of long straps anchored from the ceiling. At the end of these adjustable straps are handles or foot cradles. With the additional support of the straps you can manage the stability of movements, while the level of stability is controlled by where you place your hands or feet. The versatility of a suspension trainer means that you can easily modify exercises to make them easier or more challenging.

Is suspension training suitable for postnatal women?

Suspension training is a great exercise method for both pre- and postnatal women owing to its emphasis on stability. During and after pregnancy your body produces relaxin, a hormone that loosens the joints and can have a noticeable effect on flexibility. Relaxin will also continue to be produced by your body as long as you’re breastfeeding. This means the postnatal body can often be unstable and you may feel off-balance or find your proprioception – your sense of where your body parts are positioned – is slightly off. Because suspension training requires you to stabilise your body it can offer feedback that helps you to understand where your body’s at, as well as offer much needed support for your joints.

Another benefit is the ability to load and unload safely. If you go to the gym and pick up a set of 7kg dumbbells and realise they’re too heavy, you’re going to have to put them back and pick up the 6kg dumbbells. With a suspension trainer, everything is done via a vector resistance principle – how far or how close you are to the anchor point. For a rowing exercise, for example, if you step backwards, away from the straps, you will lower the resistance. If you step closer to the straps, you increase it. This is a good way to support the pre- and postnatal body, ensuring that you’re in control of every movement.

Suspension training also places a large emphasis on pulling movements. This helps to strengthen the postural muscles that play a big part in postnatal movements like bending over and picking up your child at awkward angles.

How can you use suspension training to help strengthen the pelvic floor?

The pelvic floor muscles are significantly affected by the way you breathe due to something called the mind-muscle connection. Stability exercises, particularly around the core and the pelvis, can be used alongside concentrated breath work and intentional movement to help support conditioning of the pelvic floor.

What I like particularly about the suspension trainer is that you can use it for movements that you perform in everyday life. Exercises like squatting or lunging follow the same pattern as picking up the dummy off the floor, or leaning over a cot.

You can use a suspension trainer to load and unload, creating a safe environment that allows you to focus on the movement of the pelvic floor without being overwhelmed by the effort of the exercise. Often people come back to training and perform exercises that are too intense, too heavy, or there’s just too much going on for them to focus on all the different variables. The suspension trainer acts as the support you need, giving you a helping hand in the exercise and allowing you the headspace to process what’s going on in the pelvic floor.

Lots of women experience postpartum postural and back issues. How can suspension training help with this?

Back and postural issues are common postnatally because your posture changes significantly with the additional loading at the front of your body. Every exercise performed using suspension trainers can help to alleviate this by activating your core muscles and the stabilising muscles that run either side of your spine. In any exercise, depending on how you stabilise your body, you’ll be working these muscles to ensure that you’re not flexing, extending or side bending. When strengthened, they help to develop a wrap of support around your torso.

By strengthening the pelvic floor, core and back muscles, you build support that can help reduce lower back problems. Because of the single anchor point, these muscles are worked in a wide range of exercises like squats and lunges. The emphasis on pulling muscles also helps to strengthen your back, your lats, your shoulders – all the muscles that tend to get a little more rounded during pregnancy and softened because of the change in posture.

Pulling exercises strengthen the muscles in the back and the shoulders, balancing your posture, which, along with core strength, help you feel more upright and open. This means that there’s less stress and tension going through the spine, the neck and the hips.

Many women experience diastasis recti as a result of pregnancy. How do you ensure you’re helping it heal rather than making it worse with suspension training?

Diastasis recti is a separation of the abdominal muscles that causes a weakening of the connective tissue that runs down the centre. Although for some people it returns to normal after about eight weeks into the post-pregnancy period, for many, the separation stays. This can be accompanied by things like urinary incontinence, constipation, back pain, and general discomfort.

I always recommend that anybody that suffers from diastasis recti should work with a pre- and postnatal specialist. Women’s health physiotherapists are specifically trained in treating and assisting with postnatal diastasis work. Following that, make sure that you’re working with someone who is trained, pre- and postnatal, and someone that you feel you’re comfortable with.

If you’re not working with a PT, find classes that are appropriate for you, and ones that don’t encourage you to overexert, particularly with diastasis recti. Think about working a little bit slower than usual and not overloading the body too quickly. Give your body the space and the time it needs.

Do you advocate babywearing with suspension training? What should you watch out for when training with a baby in a carrier?

I absolutely recommend babywearing [wearing your baby strapped to you in a baby carrier] with certain suspension training exercises. It’s a great way to add load to a bodyweight exercise and it allows that load to be slowly increased as the baby grows. It allows you to match the pace of your recovery and is a good way to build strength over the months. As well as being easy to incorporate into a workout, it’s also fun for the baby and an opportunity to spend time together.

When using a baby carrier it’s important to ensure that the fit is safe and comfortable for you both and that you’re doing exercises that are suitable for babywearing – the ones suggested below are not suitable for babywearing.

Make sure that you’re not rushing into babywearing as it’s the equivalent of wearing a heavy rucksack on your back or front. If you are struggling with things like pelvic floor issues or diastasis recti, talk to your specialist to understand if it’s appropriate at the time.

What advice do you have for postnatal women who want to try suspension training?

It’s important to take your time coming back. There’s no set period that’s right for everybody. Just go on your own journey and enjoy it. If you are going to use a suspension trainer, ensure that you feel comfortable with all the exercises, that you’re not overexerting yourself, and that you’re listening to what your body’s telling you.

See related

• What Postnatal Women Need To Know About Returning To Exercise
• Pelvic Floor Exercises For Women
• The Kegel Exercises Expert Guide Everyone Should Read (Including You)

The Exercises

These five suspension training exercises can all be incorporated into a postnatal fitness programme. It is, however, important to note that every woman’s journey will be different. Wait until you’ve had the all-clear from the doctor and have an assessment with a qualified fitness professional to ensure the exercises are appropriate for you. Remember that these exercises are not suitable for babywearing.

Bird dog

Strap length: Mid-calf

Position: On the floor facing the anchor

Start on your hands and knees and place your right arm in both foot cradles. Keeping the hips square and the shoulders lifted, raise your left leg in the air. Work on keeping your breath controlled and your pelvis stable. Hold for five to 10 seconds and then return the leg to the floor. Swap to the other side, using the left arm and right leg. Repeat four to six times on each side. This exercise is great for working the core and back muscles.

Pro tip: If you are struggling with balance, perform the exercise with just your arm, leaving your leg on the ground for support.

Chest stretch

Strap length: Mid-length

Position: Stand facing away from the anchor

Begin by facing away from the anchor with your hands in both cradles. Walk forwards with your arms in a U-shape until you feel a stretch in your chest. Try to keep your elbows at 90°, in line with your shoulders. Keep your breathing steady and hold the position for 40-60 seconds. This helps to open up the chest and upper back.

Pro tip: Stagger your feet for better balance

Glute bridge

Strap length: Mid-calf

Position: On the floor facing away from the anchor

Lying on your back and facing away from the anchor, place your heels in the foot cradles. Bend your knees at 90° and ensure you have your hands down by your sides for support. Exhale to bridge your hips upwards and feel your pelvic floor, glutes and core muscles engage to lift you up. Inhale to lower all the way down to the mat, keeping the knees at 90°. Repeat for eight to 12 reps on each leg. Bridges are great for engaging the glutes, which in turn will help support your lower back.

Pro tip: Try to keep your hips square to the ceiling to help with stabilising the pelvis.

Pelvic stability core work

Strap length: Mid-calf

Position: On the floor facing away from the anchor

Lying on your back facing away from the anchor, hook your right leg into both foot cradles and extend the leg. Your left knee should be bent and your foot on the floor. Exhale and lift your left leg up to 90° in a table-top position. Inhale as you lower the leg again. Work to keep your bellybutton gently drawing into the spine and your hips square. Repeat for eight to 10 reps on each side. This helps strengthen the core and the pelvic floor.

Pro tip: Gently imprint your spine to keep the core engaged.

Low row

Strap length: Shortened

Position: Standing facing the anchor

Stand facing the anchor, holding the handles, and move into an active plank with your legs staggered. Bend your elbows with your hands close to your ribs, palms facing inwards. Walk your feet forwards until you are on an incline. Draw your shoulders back and down. Begin to extend your arms straight and then bend your elbows, pulling so your hands return to their starting point. Repeat for 12 to 15 reps. This is great for strengthening the upper back muscles.

Pro tip: Walk forwards to make it harder, backwards to make it easier.

Many women would like to have well-defined abs lines, and certain exercises can contribute to achieving this by strengthening the abdominal muscles. However, doing abs exercises won’t necessarily mean your abs will show as a relatively low level of body fat is necessary for visibly defined abs.

It’s the rectus abdominis muscle that’s responsible for the “six-pack” look, and this muscle also supports the trunk of the body so it’s well worth keeping these in good working order. Regardless of whether there’s fat on top of your muscles, high-functioning abdominal muscles will help you feel fitter and stronger.

We’ve collected five of our favourite abs moves below. If you like, you can string them into a circuit workout, performing each exercise for the duration prescribed below. Complete the circuit three times in total.

1 Flutter kick

Time 20sec Rest 20sec

Lie on your back with your arms by your sides, palms on the floor and legs extended. Keeping your lower back pressed into the floor, raise your legs until both feet are hovering just above the floor. Making small movements, simultaneously raise one leg and lower the other, then reverse the movements. Keep alternating at a controlled pace.

2 Butterfly sit-up

Time 30sec Rest 20sec

Lie on your back with your arms extended behind your head, your knees bent and soles of your feet together. Using your abdominal muscles, “roll” your torso up, bringing your hands to your feet. Reverse the move under control.

3 Spider-Man plank

Time 30sec Rest 20sec

Get into a plank position, resting on your forearms and your toes. Your elbows should be directly underneath your shoulders and your body should form a straight line. Bring your left knee and foot forwards and out to the side as far as possible. Pause and hold for two seconds, then return to the start position. Repeat on the other side and keep alternating.

4 Leg raise

Time 30sec Rest 20sec

Lie on your back with your legs together and extended. Keep your arms by your sides, palms facing down. Pressing your lower back into the floor, slowly lift both legs. Keep lifting until your bottom comes off the floor slightly. Pause, then slowly lower both legs, stopping just above the floor, then go straight into the next rep.

See related 

• The Best Core Exercises For Women
• The Ultimate Core Workout for Women
• Krissy Cela’s Abs Workout

5 Heel tap

Time 30sec Rest 20sec

Lie on your back with your knees bent and feet flat on the floor. Raise your neck and head just off the floor, and use your abs muscles to twist your body from side to side. As you twist to the left, tap your left hand on your left heel, then twist to the right and tap your right hand on your right heel. Continue alternating at a controlled pace.

Preparing to ease back into exercise after having a baby is rarely straightforward. Many women yearn to feel like their old selves again, but are dealing with common and unpleasant postpartum symptoms like incontinence from a weakened pelvic floor. It can be tricky to know how much to ask of your postnatal body, and when you might risk making those symptoms worse.

Baz Moffat, formerly a member of the British rowing team and now a coach at The Well HQ, is an expert at coaching postnatal women, specifically around their pelvic health. She’s passionate about helping women to get their pelvic floor working and breaking the taboos surrounding the topic. The Well HQ is a platform for education and change, a community that helps women – and those who support and train them – to understand the female body at all stages of life.

Moffat explained how to work with rather than against your postnatal body, how to tune in to your body’s needs, when to give yourself a break and when to dial it up a notch. We spoke about everything from the importance of the pelvic floor to dealing with abdominal muscle problems, what to do if you have prolapse symptoms and why women shouldn’t put up with wetting themselves.

What’s the best way to look after your body after having a baby?

There really isn’t one way. I feel that, generally speaking, women fall into one of two brackets. The first group are petrified of getting it wrong, of doing the wrong kind of exercises and increasing their diastasis recti or tummy gap, or of damaging their C-section scar, or of making prolapse symptoms worse. They’re almost petrified into inactivity.

This group responds well to good-quality coaching. The coach needs to meet the woman where she is at, mentally and physically, and provide her with hope and progression at a pace that she is comfortable with.

The other group are often really committed to exercising, and probably before they had the baby they had a clear idea of where they would be at what point, such as training X times a week within six weeks, or they’ve entered a half marathon or a 10K. These people have a really fixed mindset, and they kind of ignore what’s happening with their body and what’s happened to them.

With the second group, it’s really about helping them to understand and acknowledge what has happened to them through childbirth and the impact it may have on them. Some of them probably can return to exercise without any consequences, but in the long term, unless you’ve taken the time to build up your fitness and your core strength, and allowed your body to heal and recover before building strength, then five, 10, 15 years down the line you will start getting issues. It’s a tricky conversation to have with many active women who are desperate to feel like they did before they had the baby.

Why is it so important for postnatal women to strengthen the pelvic floor?

It’s essential to strengthen the pelvic floor, regardless of how you had your baby. Many women who had caesarean sections feel that doesn’t apply to them, but they probably put on a lot of weight – at least 10kg. Also with the change in hormones during pregnancy all the ligaments have been stretched, and your posture will have changed, so without a doubt the pelvic floor will have been affected. It’s certainly more affected if you have a vaginal delivery, but it is still relevant with a C-section.

The pelvic floor just needs a little care and attention: it has done a lot, and needs to gain strength back so that we can be continent. Ideally you’ll have started doing exercises during pregnancy, but if you haven’t, it doesn’t matter – you can start whenever. You don’t have to wait for your six-week check before doing your pelvic floor exercises, you can start from day one if you feel up to it. If you’re lying in bed or sitting in a chair you can just very gently start by connecting with your pelvic floor, then learning how to relax and let go of it. In the early days it’s all about building that brain-pelvic floor connection so that your brain can feel where it is. If it doesn’t feel right, leave it.

What kind of exercises can strengthen the pelvic floor after childbirth?

The NHS has an app called Squeezy, which costs £2.99 and is really useful. It walks you through the exercises, tells you how long to hold for, how long to relax for, and gives you a countdown.

Doing that two or three times a day is a really good habit to get into. I used to do it as I was breastfeeding my baby. I think many women find that useful, whether you’re breastfeeding or bottle feeding – you’ve always got your phone, you’re sitting down… it’s ideal.

See related

• The Kegel Exercises Expert Guide Everyone Should Read (Including You)
• Pelvic Floor Exercises For Women

What kind of fitness classes are best for postnatal women?

I would recommend going to people who define themselves as being a pre- and postnatal trainer. They should have done a CIMSPA-approved course on pre- and postnatal training, but if they did it 10 years ago it’s good to check what they have done since: you want someone who’s really up to date with the latest approaches, who is reading and learning and going to conferences. That’s applicable to one-to-one training but it’s the same for classes.

Even when it’s a postnatal class, the instructor will have a fitness qualification but they might not be qualified to teach a postnatal class. You need to ask. A good clue is that they should be asking you lots of questions, there should be a really detailed pre-screening before you work out with them. They’ll want to know how your birth was, they’ll want to do a diastasis check. They need to be able to adapt the exercises to the state your body is in so they should be able to accurately assess where you’re at.

You also want to go to the classes that are all about function, getting you to move well, not about getting you to “bounce back” or to “lose the baby weight”. You don’t want that kind of language. You want people who can help you as a postnatal woman get the most out of your body.

Some postnatal women experience a gap between their abdominal muscles, known as diastasis recti. How can you repair this through exercise?

One hundred percent of postpartum women will have diastasis recti to some extent, where the linea alba splits. That connective tissue in the middle needs to come back together and it takes time. For some women it won’t ever completely come back together. Some forms of exercise will exacerbate the problem, whereas others can help draw it back together – that’s why it’s really important that you have a personal trainer who understands that.

So many women are really desperate to get their tummy back into shape, but if that’s what’s important to you, you need someone who can help support you to do exercises where you’re focusing on drawing the abs closer together, with the breath, with the pelvic floor, not just telling you to smash it out, because that’s not going to help the gap. Even if you’re super slim and you’ve lost all the baby weight, you can still have a gap, and it might not bother you now but it probably will as you age.

It’s not something to be scared of or super-concerned about, you don’t have to spend loads of money trying to sort it out. But if you are particularly concerned about this, I would recommend you go and see a women’s health physiotherapist. They are available on the NHS, but you may have to go private to see one – it’s a bit of a postcode lottery. Having a postnatal check with a women’s health physio will help you see where you are at and you can feed that back to your trainer.

What kind of exercises might exacerbate a tummy gap?

I really dislike saying these are the bad exercises and these are the good exercises, because people think that if they have a list and avoid certain things they’ll be fine. There’s good form and bad form. You can do a sit-up in a way which will pull the tummy apart, and you can do a sit-up in a way which will pull the tummy together. You need to understand in this postnatal phase how to use your breath and your core in a way that draws that connective tissue back in together.

Many women experience incontinence after childbirth. This can make exercising a problem. What can be done to overcome these issues?

Without a doubt you have to get on top of pelvic floor exercises, but the most important thing is to exercise: from a health perspective – physically, mentally, emotionally, socially – every single aspect of exercise ticks a box. If you leak while you are doing a HIIT session, or running, you need to adapt, you need to find a level where you don’t leak.

Let’s say you’re doing a couch to 5K and you notice that if you’re running downhill then you start leaking, then you need to walk down hills. Or if after 10 minutes of running you start leaking, then come down to nine minutes. You need to get to the place where you aren’t leaking, and then you progress from there, slowly. But that’s not going to happen unless you’re doing your pelvic floor exercises.

And you need a really good strength and conditioning programme, not smashing out the weights but really working on your glute strength, your back strength, your balance – you need your whole body to be really well conditioned so that the pelvic floor can do its job.

With stress incontinence especially, you can’t ignore it and think it will go away. The more you ask of your body, the more work you need to do on your pelvic floor. I coach a lot of women who have been working their bodies hard, and then they do, say, 10 pelvic floor exercises per day, while they’re in bed before they go to sleep, and they wonder why that’s not working. If the rest of you is a fine-tuned machine, and you’re just dabbling in the pelvic floor exercises, that’s not going to work.

If you’re postnatal and want to get back to double-unders in CrossFit, or get back to netball, you have to start with gentle pelvic floor exercises – but you need to progress those exercises just like with the rest of your body. If all you want to do is to be able to walk your dog, then you can probably get away with just doing your basic pelvic floor exercises, because walking is very low-impact. The more you ask of your body, the more training you need to do on your pelvic floor.

Some women experience prolapse, where pelvic organs slip downwards, after childbirth. How can exercise help with this?

That’s devastating for many, many women: 50% of postnatal women are likely to experience some form of prolapse symptoms. It’s weird: you might have symptoms and actually when you’re examined, the physiotherapist says it’s not that bad, or you might not have any symptoms, but you have an examination and it’s in quite a bad place. As with all things women’s health there’s not nearly enough research. But if you are symptomatic, for example you have a dragging feeling in your vagina, which is very common, it essentially means that your vaginal wall is not strong enough to hold the weight of your bladder, bowel and uterus above it.

For people who love exercise – that group of women we talked about who are desperate to get back into the gym postnatally – having prolapse symptoms can be devastating. If you are in that category you need to see a women’s health physiotherapist. If you can see one through the NHS then brilliant, if not, it’s worth working out a way to go private. They can hook you up with a personal trainer who understands where your body is at, and they can help you integrate your exercises around that.

Also, you need to not be constipated. Which sounds weird, but being constipated is a really common symptom for postnatal women and it exacerbates prolapse symptoms. So make sure you’re drinking enough water, especially if you’re breastfeeding, and eating loads of vegetables. I’ve coached so many women around constipation and it has such a big impact on prolapse symptoms.

Why isn’t the pelvic floor talked about more? How can we overcome the taboos around it?

Some athletes are now starting to, if they’ve had a baby, like Sophie Power, the ultrarunner who was pictured breastfeeding her child while doing the Ultra Trail du Mont Blanc. She’s very open about her pelvic floor issues.

I think it’s just one of those things that we feel we should be able to do: we shouldn’t be having irresistible urges to go to the toilet, we shouldn’t wet ourselves when we’re on the trampoline.

The incontinence pad brands normalise wetting ourselves and they make it quite infantile with their imagery. It’s sold to us as something that’s normal, that we should accept. But the reality is that we can do something about it – the exercises really work!

It’s tricky though because women often don’t know how to do the exercises. Also, the exercises are boring and you can’t really tell if it’s making a difference – you don’t get sweaty, or have sore muscles afterwards.

What about the next generation? How can we help them overcome these taboos?

Interestingly the NICE guidelines now say that all 12- to 17-year olds need to be taught this in school. I did a schools conference where there were 50 teachers and 200 girls: some from state schools, some from private, all of them were sports scholars, some of them were on Olympic pathways. I taught them how to do their pelvic floor exercises in a big lecture theatre. It was incredible, the number of girls who came up to me afterwards and said “I wet myself after every race, I just thought I had a weak bladder”, or “I wet myself all the time during netball, and I didn’t realise I could do anything about it”. It’s so important for them to be taught this, but even the teachers don’t know how to do it – no one has taught them.

At the Well HQ, we are on a mission to get more girls and women to be active and enjoy playing sport. Our way of doing that is through educating, supporting and empowering girls and women and those who support them, around their anatomy and physiology.

The pelvic floor is critical for all women, but especially for pre- and postnatal women. It’s not something that we need to be scared of. I want to get the pelvic floor on the gym floor so it’s not something where you have to hide away or go and see an expert. All fitness instructors, all PE teachers, all coaches should be able to have a conversation about this, and should incorporate pelvic floor work into their normal strength and conditioning and core programmes. It should just be normalised, as part of women’s training and conditioning. We’re a way off that at the moment but that’s my goal.

Carving out time for exercise is a challenge for many mums on a busy schedule. Likewise, teenage girls often exercise less than they should, whether that’s down to social pressures, schoolwork or a loss of confidence in their ability.

The charity Women in Sport has come up with a genius solution to these two problems. Its new campaign #TimeTogether encourages mums and daughters to do something active together. Whether that’s walking, running, swimming, dancing or hula hooping, doing something active together has many benefits for both mother and daughter. It promotes better physical and mental health, but also offers an opportunity to reconnect, put worries aside and spend some quality time together.

According to the charity’s research, activity levels for women and girls dropped during the pandemic, screen time increased, and six out of 10 teenage girls now fall short of doing the recommended 60 minutes of activity per day. Women in Sport also found that mums struggled to make time to exercise during lockdown: its Lockdown Research paper found that 32% of women couldn’t prioritise exercise as they had too much to do for others. For teenage girls, exercising with their mums or mother figures is a way to spend quality time with them but also to exercise in a safe space, away from judgement.

See related 

• This Girl Can Has A New Campaign To Get Mums Moving
• Tamsin Greenway On Why Women Should Play Sport This Summer

Twelve-year-old Daisy loves going hiking with her mother Rachel. “It is really special time,” says Daisy. “There are no distractions – no TV, no computers, no housework – just proper together time to talk and share stories.”

Jacqui and her daughter Jaime go running beside the canal near where they live. “It’s a great way to reconnect with each other and take some time without the day-to-day distractions of work and school,” says Jacqui.

Michelle exercises with her daughter Isabelle regularly. “I just love hanging out with her, doing something we enjoy together,” says Michelle. “I want exercise to become part of her self-care routine. For Isabelle it’s time for the two of us to connect, whether that’s in the pool, watching matches, cycling or running together.”

The #TimeTogether campaign runs throughout October. Follow #TimeTogether on social media for plenty of real-life stories, like this discussion with Montana Brown and her mum Sarah about playing netball together on Facebook, and activity ideas, like this mother-daughter yoga flow on Instagram.

Women In Sport has also partnered with a range of national sporting bodies that run accessible activities aimed at women. Visit the #TimeTogether activity ideas webpage and see if something appeals.

Fun fact: the biceps get most of the attention but the triceps are the largest muscles in your upper arm. So it’s well worth targeting them in your workouts, especially as for women. Hormonal changes, particularly during the menopause, can cause bones to weaken, but training your muscles can help boost bone strength to counteract this.

Not sure how to train your triceps? We’ve devised three workouts which cater to different levels of strength and experience. Each workout consists of six moves and none takes longer than 30 minutes. All you will need for these workouts is a set of dumbbells, a barbell and a weights bench. Choose dumbbells that are heavy enough to offer a challenge but allow you to complete all the reps with perfect form. There’s nothing wrong with erring on the light side on your first go, then increasing the weight the next time you attempt the workout.

Form guides for each move are listed below, followed by the beginner, intermediate and advanced workouts. To warm up, practise each move first with very light dumbbells.

Triceps Exercises

Triceps kick-back

Stand side-on to a weights bench, and rest your right knee and hand on it. Keep your back and neck flat, and engage your core. Hold a dumbbell in your left hand with your upper arm close to your body, your elbow bent and forearm hanging down. Focusing on using your triceps, straighten your left arm so your forearm moves back in line with the upper arm. Hold for two seconds, then bend your elbow to lower the weight under control.

Close-grip bench press

While the standard bench press targets your chest, bringing your hands closer together puts more emphasis on your triceps.

Lie back on a bench with your feet flat on the floor and core engaged. Hold a barbell above your chest with your hands shoulder-width apart and arms extended. Lower the bar slowly towards your chest, trying not to flare your elbows out to the sides. Pause at the bottom, then press the bar back to the start position.

Diamond press-up

Support your body on your hands, and either your toes or your knees. Your shoulders should be over your hands and your arms extended. Brace your core with your body forming a straight line from shoulders to heels (or knees). Bring your hands together so your thumbs and index fingers touch, forming a diamond shape. Bend your elbows to lower, until your chest is just above the floor. Then push back up.

Triceps overhead extension

Stand with your feet shoulder-width apart. Hold a dumbbell in both hands above your head, with your arms straight. Keeping your upper arms stationary, bend your elbows to lower the dumbbell behind your head until you feel a stretch in your triceps. Slowly lift the dumbbell back to the start, focusing on using your triceps to power the movement.

Single-arm triceps overhead extension

Repeat the above exercise using only one arm. Complete all the specified reps on one side, then switch arms and do the same number of reps. Select a lighter dumbbell and be sure to engage your core because unilateral moves create greater instability.

Bench dip

Rest your hands on the edge of the weight bench and face away from it, with your legs extended and heels on the floor. Without letting your elbows flare out, bend your elbows until they are at 90°, then push back up.

See related

• The Best Arm Exercises For Women
• The Ultimate Arm Workout For Women
• Strength Training For Women: A Beginner’s Home Workout Plan

Beginner Triceps Workout

Complete 10 reps of each move, then take a 45-second rest. Complete another round of 10 reps of each move, then rest for one minute. Finally, do 10 reps of each move, but rest for 30 seconds after each move.

Intermediate Triceps Workout

Take it up a notch with a higher rep range, which will help to improve your muscular endurance, and shorter rest periods. Begin by performing 20 reps of each move, resting for 45 seconds between exercises. In the second round do each move for 10 reps and rest for 30 seconds between exercises; in the third and final round, do five reps, resting for 20 seconds between moves.

Advanced Triceps Workout

To increase the challenge further, move from a circuit format to straight sets and follow a strict tempo to keep your muscles under tension for longer.

Perform 10 reps of the first exercise, rest for 25 seconds, then repeat that pattern two more times for a total of three sets. Increase the final rest period to 45 seconds. Continue using that format for all the other exercises.

Aim to take three seconds on the lowering phase of the exercise, pause for one second, then take three seconds to return to the start position.

You might not give your pelvic floor much thought, but it’s essential to devote time to ensuring those muscles stay strong.

The pelvic floor is a set of muscles that support organs like your uterus, and are used to relax and contract your bladder and bowels when you go to the toilet. A weak pelvic floor can lead to incontinence, as well as wind being released involuntarily.

It’s easy to end up with weak pelvic floor muscles, with pregnancy, childbirth, menopause, obesity, chronic constipation and ageing all having a negative impact. But strengthening your pelvic floor muscles doesn’t need to be hard. Here are four exercises you can try at home right now.

Pelvic kegels

Kegels can be done anytime, any place. These work on bladder control, and involve tightening, holding and then relaxing the pelvic floor muscles.

To give kegels a go, start by sitting down in a chair. Squeeze the muscles that would normally allow you to wee and hold for five seconds. Relax, then squeeze the muscles again.

Do this five to seven times. Over time, increase the number of seconds that you spend squeezing the muscles.

Lift

Here, you’re going to squeeze the pelvic muscles around your rectum. As with the pelvic kegels, sit comfortably on a chair.

This time, squeeze tight, as though you were holding in a bout of wind. Imagine you’re going up in a lift; a full squeeze is the second floor. Now, loosen the squeeze a little so you’re on the first floor. Then relax all the way. Repeat this five times, pausing at each floor for three seconds.

Squat

This move will work the glutes (bum muscles) and pelvic floor muscles as well as other muscles in the lower body.

Stand with your feet just wider than hip-width apart, toes pointing slightly outwards. Squeeze your pelvic floor muscles, then bend your knees and lower as if about to sit on a chair, pushing your hips back as you do so, keeping your back flat and gaze forwards. Pause, in the squat position, then push through your heels to rise back up to the starting position. Repeat 15 times.

See related 

• The Kegel Exercises Expert Guide Everyone Should Read (Including You)

Glute bridge

This simple move is great for strengthening your pelvic floor muscles as well as your glutes. Lie on your back, with your knees bent and feet flat on the floor, and your arms by your sides with your palms pressed into the floor. Squeeze your pelvic floor muscles and your glutes as you slowly lift your bottom off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and hold for five seconds. Slowly lower back to the start, then release your pelvic floor muscles and relax your glutes. Repeat this move 10 times.

If you’re ready to lose some weight with a meal plan you can trust, look no further. There’s no juice fasting or excluding major food groups here – award-winning dietitian Azmina Govindji has created a balanced four-week meal plan to help you lose weight the healthy way. We’ve explained why you can trust a dietitian’s advice, but in brief a dietitian is a qualified nutrition professional who’s regulated by law and governed by an ethical code. Govindji has been chief dietitian at Diabetes UK and you may have seen her in TV adverts for the NHS Better Health weight loss campaign.

While keeping to a total of around 1,300-1,400 calories a day including snacks, spreads and drinks, Govindji’s meal plan delivers on every dietary recommendation across the week. So you’ll be meeting your daily requirements of things like fibre, as well as most minerals and vitamins. You’ll also be keeping within the right limits for fat, saturates and salt.

The meal plan is also structured in a way that gets you used to a healthier routine. The calorie split throughout the day is roughly 300 for breakfast, 400 for lunch and 400 for your evening meal, similar to Public Health England’s 400-600-600 recommendation for maintaining a healthy weight. Govindji has also highlighted meals that deliver certain essential nutrients you need to stay healthy, which you can integrate into your diet after you finish the plan.

You won’t just be eating salads, either. You can look forward to enjoying punchy flavours and satisfying meals – think citrus beef and noodles, black bean quesadillas and jerk chicken kebabs.

If you follow this plan for the four weeks, we’re confident you’ll see noticeable weight loss and feel healthier thanks to the range of fibre-packed meals and nutrient-dense foods chosen.

Four-Week Weight Loss Meal Plan For Women

You might assume having a latte or a glass of wine is strictly forbidden on this meal plan, but no! The plan allows for up to five every week, of either milk-based coffees (skinny latte or similar), or something alcoholic up to a maximum of seven units (we’re talking a 125ml glass of wine or half a pint of 4% lager, or a single measure of spirits with a sugar-free mixer).

You can of course drink as much water as you like, as well as sugar-free soft drinks, tea and coffee, although if you take them with milk this will come out of your daily milk allowance of 100ml semi-skimmed milk or plant-based alternative. You’ll also have a 2tsp (10g) daily allowance of reduced-fat spread for toast, rolls, sandwiches, baked potatoes or to melt over veggies.

Plant-based drinks such as soya, oat or almond milk can be used in place of semi-skimmed milk. Choose fortified plant milks with added calcium, iodine, vitamin D and vitamin B12. Vegetarian and vegan alternatives to meat and cheese can also be substituted. Try tofu or mycoprotein like Quorn instead of chicken and pork; use Quorn or soya mince instead of beef or turkey mince. Vegan alternatives to cheese can be used, although cheese substitutes do not offer the nutrients that dairy contains.

It’s especially important for women to get enough iron in their diet and eating iron-fortified breakfast cereals is a good way to help with this. It’s best to avoid drinking tea or coffee with vegetarian meals because the tannins in those drinks reduce the absorption of the type of iron that’s found in grains and vegetables.

There’s no need to follow the plan rigidly: you can make switches between breakfasts, lunches or dinner options to suit your lifestyle and schedule. Just make sure you swap meals with a similar calorie content. Snack suggestions, especially fruit and yogurt, can be eaten as part of a meal if you prefer.

Pack sizes can vary by retail outlet, however this plan and nutritional information that goes with it is based on the following pack sizes, unless otherwise stated:

• 100g salmon fillet (cooked weight)
• 120g chicken breast (cooked weight)
• 120g yogurt pot
• 200g cans of beans and tomatoes (or half a standard 400g can)
• 60g (small) or 120g (medium) for canned tuna (drained weights)

For easier cooking, the recipe suggestions include dry weights for grains like rice and pasta.

We haven’t included methods for every recipe. If you’re unsure, search the internet for recipes and you’ll soon find the standard techniques.

More Useful Advice

• 13 Expert Weight-Loss Tips
• How To Lose Weight Fast Without Going To Extremes
• Lose Weight With Portion Control

Week One: Monday

Breakfast: Quinoa porridge with seeds and berries (320 calories)

• 40g quinoa
• 200ml semi-skimmed milk
• 1tbsp chia seeds
• 1tsp honey
• 80g mixed berries

This spruced-up porridge provides half your daily recommended intake of calcium and over a quarter of your iron and fibre requirements.

Lunch: Tuna salad roll (395 calories)

• Small can of tuna
• 1 heaped tsp reduced-fat mayonnaise
• Chopped cucumber
• 2 slices of pepper
• 2 spring onions
• 1 large wholemeal bap
• 1 orange (for dessert)

Dinner: Spinach and pea frittata (415 calories)

• 2 eggs
• 2 boiled new potatoes
• 2tbsp peas
• Handful of baby spinach
• 1tsp oil
• 1tbsp grated reduced-fat cheddar
• Handful of mixed salad leaves (to serve)
• 2 dried apricots (to serve)
• 5 almonds (to serve)

This dinner provides over 80% of your daily recommended intake of folate as well as over a quarter each of your iron and calcium requirements. Eggs are an important source of vitamin D and this meal provides almost a third of your recommended intake.

Snacks: Oatcake with 1tsp reduced-fat meat pâté. Cucumber sticks. 90 calories

Week One: Tuesday

Breakfast: Bran cereal with yogurt (310 calories)

• 40g bran cereal (eg All Bran)
• 3tbsp 0% fat Greek yogurt
• 4 dried apricots
• 150ml orange juice

Fortified breakfast cereals are an important source of iron. This breakfast contains more than a third of the recommended daily intake and the vitamin C in the orange juice helps absorption. It also provides over 40% of the recommended intakes of fibre and calcium and 70% of folate.

Lunch: Hummus, carrot and beetroot sandwich (390 calories)

• 2tbsp reduced-fat hummus
• 2tbsp each grated carrot and grated beetroot
• Small handful of rocket
• 2 thick slices of seeded bread

Dinner: Mediterranean salmon bake (400 calories)

• 200g vegetables (red onion, pepper, courgette and cherry tomatoes, all sliced)
• 2 new potatoes
• 1 salmon fillet
• 2tsp olive oil
• 2tsp balsamic vinegar
• Fresh basil (to serve)

Snacks: Small handful (20g) of cashew nuts. 120 calories

Week One: Wednesday

Breakfast: Peanut butter and banana toast (285 calories)

• 1tbsp peanut butter
• 1 thick slice of wholemeal toast
• a small banana, sliced

Lunch: Chicken, quinoa and pomegranate salad (395 calories)

• 1 small chicken breast (80g cooked weight)
• 1tsp zaatar seasoning
• 1tsp lemon juice
• 1tsp olive oil
• 40g quinoa (dry weight)
• 80g pomegranate seeds
• Chopped cucumber
• Handful of rocket
• 1tbsp 0% fat Greek yogurt mixed with fresh mint

Marinate the chicken in zaatar, lemon juice and olive oil, then cook.

Dinner: Tomato and spinach dhal (420 calories)

• 50g red lentils
• Small can of chopped tomatoes
• Handful of baby spinach
• 1 small onion
• 2tsp oil
• Garlic, ginger and spices
• Half a chapati

This super supper provides 60% of your recommended intake of iron and also contains lots of vitamin C to help your body absorb it.

Snacks: Small pot of low-fat fruit yogurt. 95 calories

Yogurt is a good snack to boost your iodine intake, providing 40% of your recommended intake.

Week One: Thursday

Breakfast: Bran flakes with nuts and raisins (337 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 1tbsp raisins
• 1tbsp mixed nuts

Lunch: Baked potato with cottage cheese and salad (400 calories)

• 1 medium baked potato (180g)
• 3tbsp cottage cheese (100g)
• 1tbsp pumpkin seeds and chives
• 80g mixed salad

Dinner: Citrus beef and noodles (418 calories)

• 100g lean beef, marinated
• 2tbsp orange juice
• 2tsp reduced-salt soy sauce
• 1tsp sesame oil
• Garlic, crushed
• Chilli
• 80g mangetout
• 80g baby sweetcorn
• 50g wholewheat noodles (dry weight)

Marinate the beef in the orange juice and soy sauce before cooking. This meal provides three-quarters of your daily recommended protein intake as well as over a third of your iron.

Snacks: 100g grapes. 70 calories

Week One: Friday

Breakfast: Savoury French toast (345 calories)

• 1 egg
• 2tbsp milk
• Nutmeg, grated
• Parsley, chopped
• 1tsp oil
• 2 slices wholemeal bread
• 1 grilled tomato

Lunch: Chicken avocado salad (400 calories)

• 1 small chicken breast (80g cooked weight)
• ½ avocado
• Handful of lettuce
• 1 small tomato, sliced
• 2 spring onions, sliced
• 15g cashew nuts
• 1tsp lime juice (for dressing)
• 1tsp olive oil (for dressing)
• Crushed chillies (for dressing)
• Fresh coriander (for dressing)

Dinner: Spicy cod and vegetable parcel (435 calories)

• 1 cod fillet
• 1 carrot, sliced
• Half a pepper, sliced
• A few mangetout, cut into thin strips
• 1tsp reduced-salt soy sauce
• 1tsp sesame oil
• Ginger, chopped
• Chilli, sliced
• 40g wholegrain rice (dry weight)
• Scoop frozen yogurt (for dessert)

Cod is high in iodine, and this meal provides all of your recommended daily iodine intake.

Snacks: 1tbsp ready to eat edamame. 45 calories

Week One: Saturday

Breakfast: Multigrain flakes with prunes and nuts (315 calories)

• 40g multigrain flakes (eg Special K)
• 100ml semi-skimmed milk
• 4 prunes
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains over a third of the recommended intake for women and over two-thirds of the recommended intake of folate.

Lunch: Hummus wrap with roasted vegetables (395 calories)

• Large wholemeal wrap
• 2tbsp reduced-fat hummus
• 100g roasted vegetables
• Handful of rocket
• Small bowl of melon, pineapple and mango pieces (for dessert)

Dinner: Pasta with spinach and cheese sauce (405 calories)

• 50g wholewheat pasta (dry weight)
• 50g medium-fat soft cheese
• 50g spinach
• Garlic, crushed
• Black pepper
• Lemon juice
• 1tbsp pine nuts, toasted (to top)
• 80g tenderstem broccoli (to serve)

Snacks: Oatcake spread with 1tsp medium-fat soft cheese. A few grapes. 95 calories

Week One: Sunday

Breakfast: Smoked salmon and cream cheese bagel (325 calories)

• Wholemeal bagel
• 1tbsp medium-fat soft cheese
• 30g smoked salmon
• 6 cherry tomatoes

Lunch: Beetroot and walnut salad (430 calories)

• 80g beetroot (pre-cooked or roasted)
• 25g walnuts
• Handful of rocket
• 40g tofu
• Fresh thyme
• 1tsp red wine vinegar (for dressing)
• 1tsp olive oil (for dressing)
• 2 oatcakes (to serve)

Dinner: Beef fillet steak with butter bean mash (410 calories)

• 1 lean beef fillet steak, grilled
• Small can of butter beans
• Garlic
• Large pinch of cayenne pepper
• 1tsp olive oil
• 40g baby sweetcorn
• 40g mangetout

Drain the beans and mash with the garlic, cayenne pepper and olive oil. This meal provides all of your recommended daily protein intake as well as over a third of your iron requirements.

Snacks: 7 strawberries and 1tbsp 0% fat Greek yogurt. 55 calories

Week Two: Monday

Breakfast: Overnight oats (360 calories)

• 40g oats
• 100ml semi-skimmed milk
• 2tbsp low-fat yogurt
• 1tbsp dried fruit (or a handful of chopped fresh fruit)
• 1tsp chopped walnuts or other nuts

Lunch: Cottage cheese and tomato sandwich (370 calories)

• 2 thick slices of wholemeal bread
• 1 heaped tbsp cottage cheese
• 1 sliced tomato
• 1tbsp pumpkin seeds

Dinner: Fried rice with greens and cashew nuts (425 calories)

• 40g basmati and wild rice (dry weight)
• 2tsp sesame oil
• 90g green cabbage
• 2tbsp peas
• 2tsp soy sauce
• 20g toasted cashew nuts (to top)
• 80g tenderstem broccoli

Snacks: Crispy kale (80g kale tossed in 1tsp oil and baked until crisp). 90 calories

Week Two: Tuesday

Breakfast: Bran flakes with apricots and almonds (315 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

Fortified breakfast cereals are an important source of iron. This breakfast contains more than 40% of the recommended daily intake, as well as over 80% of the recommended intake of folate.

Lunch: Puy lentil salad (385 calories)

• 60g puy lentils (dry weight)
• 1 small red onion, sliced
• A few cherry tomatoes
• Half a yellow pepper, sliced
• 30g reduced-fat feta or other Greek-style salad cheese
• 1tsp lemon juice (for dressing)
• 1tsp olive oil (for dressing)
• Fresh basil
• 2tbsp low-fat yogurt (for dessert)
• 80g mixed fresh fruit (for dessert)

Dinner: Pan-fried mackerel fillet with new potatoes (395 calories)

• 1 mackerel fillet
• 1tsp oil (for frying, or dry-fry)
• 120g crushed new potatoes
• 80g green beans
• 80g tenderstem broccoli

Oily fish like mackerel contain healthy omega-3 fatty acids and it is recommended that everyone consume one portion a week. This dinner also provides over 60% of your daily vitamin D needs.

Snacks: Toasted crumpet with fat spread from allowance. 110 calories

Week Two: Wednesday

Breakfast: Wheat cereal with apricots and almonds (310 calories)

• 2 wheat biscuits (eg Weetabix)
• 100ml semi-skimmed milk
• 4 dried apricots
• 1tbsp flaked almonds

Lunch: Edamame brown rice salad (405 calories)

• 80g edamame
• Radishes
• Cucumber, chopped
• Carrot, sliced or grated
• 40g brown rice (dry weight)
• 1tsp sesame oil (for dressing)
• 1tsp rice vinegar (for dressing)
• 1tsp soy sauce (for dressing)
• 1tsp toasted sesame seeds (to serve)
• Apple (for dessert)

Dinner: Spicy beef flatbread (385 calories)

• Flatbread
• 100g extra lean beef mince
• 1tbsp tomato purée
• Cumin, to taste
• Paprika, to taste
• 1tbsp Greek yogurt and mint (to drizzle)
• 80g green salad (to serve)

Cook the mince with the tomato purée, cumin and paprika. This meal provides three-quarters of your recommended daily protein intake as well as over 40% of your iron requirements.

Snacks: 1 chocolate digestive biscuit. 85 calories

Week Two: Thursday

Breakfast: Multigrain flakes with prunes and nuts (315 calories)

• 40g multigrain flakes (eg Special K)
• 100ml semi-skimmed milk
• 4 prunes
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains more than a third of the recommended intake for women and over two-thirds of the recommended intake of folate.

Lunch: Mozzarella pasta salad (380 calories)

• 50g wholewheat pasta (dry weight)
• 60g reduced-fat soft mozzarella
• 2 slices red pepper
• 2 spring onions, sliced
• A few cherry tomatoes
• Cucumber
• Fresh basil
• 2tsp balsamic vinegar
• 2tsp olive oil

Dinner: Spicy mixed bean wrap (420 calories)

• Large wholemeal wrap
• 1 small onion, chopped
• 1tsp oil, for frying
• ½ can of mixed beans
• 1tbsp tomato purée
• Fajita seasoning, to taste
• 1tbsp grated reduced-fat cheese
• Handful of mixed leaves

Fry the onion in the oil and simmer the mixed beans with the tomato purée.

Snacks: Oatcake with 1tsp reduced-fat meat or vegetable pâté. Cucumber sticks. 90 calories

Week Two: Friday

Breakfast: Vegan overnight oats (315 calories)

• 40g oats
• 150ml almond milk
• 1tbsp chia seeds
• 80g raspberries (or frozen mixed berries)
• 2tsp almond butter

Lunch: Carrot and coriander soup (385 calories)

• Half a carton of fresh (or canned) carrot and coriander soup
• Medium wholemeal bread roll
• Apple and 1tsp peanut butter

Dinner: Tuna salad Niçoise (400 calories)

• 1 tuna steak
• 3 new potatoes
• 50g green beans
• 4 cherry tomatoes
• 1 little gem lettuce, chopped
• 1 egg, hard boiled and sliced
• 3 olives
• 1tsp lemon juice (for dressing)
• 1tsp olive oil (for dressing)

Snacks: 2tbsp low-fat yogurt with 80g mixed fresh fruit. 95 calories

Week Two: Saturday

Breakfast: Scrambled egg on toast (330 calories)

• 1 egg
• 1 thick slice of wholemeal toast
• 2tsp sunflower seeds
• 1 tomato, grilled

Lunch: Sardine pâté on English muffin (377 calories)

• 1 can of sardines
• 1tbsp reduced-fat soft cheese
• 1tsp sesame seeds
• 1tsp horseradish
• 1tsp lemon juice
• Black pepper
• Chives
• 1 wholemeal English muffin
• Handful of rocket (to serve)
• Cherry tomatoes (to serve)

Oily fish like sardines contain heart-healthy omega-3 fatty acids and we should all be eating one portion a week. This super lunch also provides all of your recommended calcium intake and a third of your iron needs.

Dinner: Vegetable chow mein (420 calories)

• 1 nest wholewheat noodles
• 1 small carrot, sliced
• ½ pepper, sliced
• 50g beansprouts
• ½ pak choi
• 2 spring onions, sliced
• Garlic, chopped
• 1tsp sesame oil
• 1tsp soy sauce
• 1tsp rice vinegar
• 1tsp pine nuts, toasted
• 7 strawberries (for dessert)
• 1tbsp 0% fat Greek yogurt (for dessert)

Snacks: Small bag of lightly salted popcorn. 70 calories

Week Two: Sunday

Breakfast: Savoury French toast (345 calories)

• 1 egg
• 2tbsp milk
• Nutmeg, grated
• Parsley, chopped
• 1tsp oil
• 2 slices wholemeal bread
• Grilled tomato (to serve)
• Lime wedges (to serve)

Lunch: Roasted pepper and hummus wrap (390 calories)

• 1 pepper, roasted and cut into chunks
• 1tsp oil (for roasting)
• 1tbsp reduced-fat hummus
• Handful of rocket
• 1 wholemeal wrap
• 2 dried figs (for dessert)

Dinner: Jerk style grilled chicken kebabs (425 calories)

• 1 small chicken breast, grilled and cut into chunks
• 1tsp oil
• 1tsp honey
• 1tsp jerk seasoning
• ½ pepper, cut into chunks
• 1 small onion, cut into chunks
• Handful of skin-on potato wedges
• Corn on the cob

Snacks: 1tbsp ready-to-eat edamame. 45 calories

Week Three: Monday

Breakfast: Smashed avocado on toast (315 calories)

• 1 small avocado
• Coriander
• Squeeze of lime juice
• 1 thick slice of seeded toast

Lunch: Salmon and potato salad (410 calories)

• 1 salmon fillet, baked
• 120g new potatoes
• 1tbsp reduced-fat mayonnaise (for dressing)
• 1tbsp 0% fat Greek yogurt (for dressing)
• 1tsp mustard (for dressing)
• Handful of baby spinach
• Cucumber, chopped
• Celery, chopped
• Chives, snipped

Oily fish like salmon contain healthy omega-3 fatty acids and it is recommended that everyone consume one portion a week. This dinner also provides over 70% of your daily vitamin D needs.

Dinner: Black bean quesadillas (390 calories)

• 2 medium wholewheat wraps
• 80g roasted butternut squash
• 2tbsp black beans
• Lime juice
• Coriander, chopped
• Chilli flakes, to taste
• 1tbsp grated reduced-fat cheddar
• 1tbsp salsa (to serve)
• Green salad

Snacks: 2tbsp low-fat plain yogurt with 80g mixed fresh fruit and 1tbsp chia seeds. 135 calories

Week Three: Tuesday

Breakfast: Green breakfast smoothie (330 calories)

• Empty Large handful of kale or spinach
• 1 small banana
• 2tbsp oats
• 150ml (or to taste) plant-based drink (eg almond)
• 1tbsp almond butter

Lunch: Harissa chickpea couscous salad (395 calories)

• 3tbsp canned chickpeas
• ½ pepper, chopped
• 2 spring onions, sliced
• 2 apricots, chopped
• 40g couscous (dry weight)
• ½tsp harissa paste
• 2tsp oil
• Chopped coriander (to serve)

Dinner: Baked potato with homemade coleslaw (425 calories)

• 1 medium baked potato
• ½ apple, grated
• 2tbsp carrot, grated
• 80g red cabbage, shredded
• 1 spring onion, sliced
• 15g toasted walnuts
• 1tbsp edamame
• Parsley
• 1tbsp 0% fat Greek yogurt

Snacks: 1 heaped tbsp tzatziki and half a wholemeal pitta bread. 98 calories

Week Three: Wednesday

Breakfast: Banana and cashew butter toast (285 calories)

• 1tbsp cashew nut butter
• 1 thick slice of wholemeal toast
• A small banana, sliced

Lunch: Tomato and bean bruschetta (420 calories)

• 1 ciabatta roll, halved, toasted and rubbed with garlic
• Small can of butter or cannellini beans, drained and lightly mashed
• Cherry tomatoes, chopped
• Black pepper
• Basil

Dinner: Miso chicken and rice salad (430 calories)

• 1 small chicken breast, grilled
• 1tsp miso paste (for marinade)
• 1tsp sesame oil
• 1tsp garlic, crushed
• 1tsp ginger, grated
• 40g brown rice (dry weight)
• Carrot, grated
• Radish, sliced
• Spring onion, sliced
• 2tsp sesame oil (for dressing)
• 2tsp rice vinegar (for dressing)
• 1tsp sesame seeds, toasted

Snacks: Small pot of low-fat fruit yogurt. 95 calories

Yogurt is a good snack to boost iodine intake, one pot providing 40% of the recommended intake for women.

Week Three: Thursday

Breakfast: Bran flakes with raisins and nuts (337 calories)

• 40g bran flakes
• 100ml semi-skimmed milk
• 1tbsp raisins
• 1tbsp mixed nuts

Fortified breakfast cereals are an important source of iron. This breakfast contains over 40% of the recommended intake, as well as over 80% of the recommended intake of folate.

Lunch: Bulgur wheat salad (395 calories)

• 40g bulgur wheat (dry weight)
• Tomato, chopped
• Spring onion, sliced
• Cucumber, chopped
• 40g reduced-fat Greek-style salad cheese (feta)
• Fresh mint
• 2 olives
• 1tsp lemon juice
• 1tsp olive oil
• Small cereal bar (for dessert)

Dinner: Chickpea, spinach and potato curry (430 calories)

• Small can of chickpeas
• Small can of tomatoes
• 2 new potatoes
• 1 small onion, chopped
• Handful of baby spinach
• 1tsp oil
• Garlic, crushed, to taste
• Curry powder or spices, to taste
• 1 small or 1/2 large chapati, to serve

This simple curry provides over half of your daily requirements for fibre and folate as well as 30% of your iron needs.

Snacks: 1tbsp toasted pumpkin seeds. 95 calories

Week Three: Friday

Breakfast: Wheat cereal with banana and walnuts (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 1 small banana
• 2tsp chopped walnuts

Lunch: Hummus topped with roasted peppers on rye crispbread (365 calories)

• 4 rye crispbreads
• 2tbsp reduced-fat hummus
• Roasted peppers (homemade or from a jar)
• Carrot sticks
• Cucumber sticks
• Small pot of low-fat fruit yogurt (for dessert)

Dinner: Spaghetti bolognese (430 calories)

• 100g extra-lean beef mince (or plant-based alternative)
• 1tsp oil
• 1 small onion, chopped
• 6 mushrooms, chopped
• Garlic, crushed, to taste
• Mixed herbs, to taste
• Small can of chopped tomatoes
• 50g wholewheat spaghetti (dry weight)
• 1tsp parmesan, grated

This meal provides three-quarters of the recommended daily intake of protein as well as more than one-third of the iron requirements for women.

Snacks: Oatcake spread with 1tsp medium-fat soft cheese. A few grapes. 95 calories

Week Three: Saturday

Breakfast: Shakshuka (315 calories)

• 1 small onion, chopped
• 1 small red pepper, chopped
• 1tsp oil
• Garlic, chopped, to taste
• Smoked paprika, to taste
• Small can of tomatoes
• 1 egg
• 1tbsp low-fat yogurt
• 1tsp mixed seeds
• Coriander, chopped, to taste

Fry the onion and pepper, add garlic and paprika, add the tomatoes and simmer. Break the egg into a well in the sauce and bake until the egg is perfectly cooked. Serve with the yogurt, coriander and seeds.

This egg-based breakfast dish provides more than half of your daily iodine intake and over 30% of your vitamin D needs.

Lunch: Falafel flatbread (395 calories)

• 1 flatbread
• 2 falafel balls
• 2tbsp lettuce, shredded
• 60g cucumber
• 1tbsp 0% fat Greek yogurt
• Mint
• 1 apple (for dessert)

Dinner: Herb-crusted baked Basa fillet with potatoes (440 calories)

• Basa fillet (or other white fish), baked
• 1 lemon, zested and sliced
• 25g wholemeal breadcrumbs
• Parsley
• Chilli flakes
• 1tsp olive oil
• 175g new potatoes
• 40g green beans
• 40g broccoli
• 7 strawberries (for dessert)
• 1tbsp 0% fat Greek yogurt (for dessert)

Make the crust with lemon zest, breadcrumbs, parsley and chilli flakes.

Snacks: 1 slice of fruit loaf with fat spread from allowance. 105 calories

Week Three: Sunday

Breakfast: Quinoa porridge with mixed berries (320 calories)

• Quinoa porridge made with 40g quinoa
• 200ml semi-skimmed milk
• 1tbsp chia seeds
• 1tsp honey
• 80g mixed berries

This porridge provides half your daily recommended intake of calcium and over a quarter of your iron and fibre requirements.

Lunch: Vegetable and lentil soup (395 calories)

• 1 small onion
• 150g root vegetables (eg carrots, potato, sweet potato, parsnip, swede)
• 2tsp oil
• 25g lentils
• 250ml reduced-salt vegetable stock
• Spices, to taste
• 1tbsp low-fat yogurt (to top, optional)
• 1 thick slice of wholemeal bread (to serve)

Dinner: Lemon and prawn pasta (400 calories)

• 50g wholewheat pasta (dry weight)
• 75g prawns
• 2tbsp peas
• 60g tenderstem broccoli
• Lemon juice and zest
• Chilli flakes
• 1tbsp half-fat crème fraîche
• 80g melon, pineapple and mango pieces (for dessert)

Snacks: 1tbsp ready-to-eat edamame. 45 calories

Week Four: Monday

Breakfast: Wheat cereal with apricots and almonds (310 calories)

• 2 wheat biscuits
• 100ml semi-skimmed milk
• 4 dried apricots, chopped
• 1tbsp flaked almonds

Lunch: Spicy chicken and pomegranate wrap (390 calories)

• 1 chicken breast, grilled
• 1tsp zaatar
• 1tsp lemon juice
• 1tsp olive oil
• Lettuce, chopped
• Cucumber, chopped
• 40g pomegranate seeds
• 1tbsp 0% fat Greek yogurt mixed with fresh mint
• 1 wholewheat tortilla wrap

Marinate the chicken in zaatar, lemon juice and olive oil, then cook.

Dinner: Tofu, cashew nut and pak choi stir-fry (420 calories)

• 80g tofu
• 20g cashew nuts
• 1 pak choi, chopped
• 1 spring onion, sliced
• Ginger, chopped
• 1tsp sesame oil (for dressing)
• 1tsp reduced-salt soy sauce (for dressing)
• 1tsp honey (for dressing)
• 50g wholewheat noodles (dry weight)

Nuts contain healthier unsaturated fats, and this stir-fry dinner provides over a third of the recommended dairy intake of monounsaturated fat and iron. It also delivers over 60% of your recommended intake of calcium and folate.

Snacks: A banana. 85 calories

Week Four: Tuesday

Breakfast: Bran cereal with yogurt (310 calories)

• Emp40g bran cereal (eg All Bran)
• 3tbsp 0% fat Greek yogurt
• 4 dried apricots, chopped
• 150ml orange juicety list

Fortified breakfast cereals are an important source of iron. This breakfast contains over a third of your recommended intake and the vitamin C in the orange juice helps with absorption. This breakfast also provides over 40% of the recommended intakes of fibre and calcium and 70% of folate.

Lunch: Tuna and bean pasta salad (390 calories)

• Empty list50g wholewheat pasta (dry weight)
• Small can of tuna
• 2tbsp mixed or red kidney beans
• 1tbsp sweetcorn
• 1 slice of red pepper
• 2tsp oil

Dinner: Chicken and vegetable couscous (405 calories)

• 1 small chicken breast
• 2tsp oil (for sautéing)
• 1 small onion
• Garlic, chopped
• 6 mushrooms, chopped
• ½ pepper, chopped
• 40g couscous (dry weight)
• Lemon zest, to taste
• Chilli flakes, to taste
• Herbs, to taste

Use the lemon zest, chilli flakes and herbs to add flavour to the couscous.

Snacks: 2tbsp low-fat yogurt with 80g mixed fresh fruit and 1tbsp chia seeds. 135 calories

Week Four: Wednesday

Breakfast: Breakfast cranachan (295 calories)

• 2tbsp toasted oats
• 3tbsp 0% fat Greek yogurt
• 80g raspberries
• A drizzle of honey
• 1tbsp mixed nuts, chopped

Layer the oats, yogurt and raspberries, then top with the honey and nuts.

Lunch: Egg and watercress sandwich (420 calories)

• 2 thick slices of seeded bread
• 1 egg, hard-boiled and chopped
• 2tsp reduced-fat mayonnaise
• Handful of watercress
• Peach or nectarine (for dessert)

Dinner: Beef and vegetable stir-fry (455 calories)

• Empty l100g lean beef
• ½ pepper, sliced
• 80g mangetout
• 80g baby sweetcorn
• 2 spring onions, sliced
• 1tsp sesame oil
• 1tsp reduced-salt soy sauce
• 1tsp sesame seeds
• Garlic, chopped, to taste
• Ginger, chopped, to taste
• Chilli, chopped, to taste
• 50g wholewheat noodles (dry weight)ist

This meal provides three-quarters of your recommended daily protein intake as well as over one-third of your iron requirements.

Snacks: 1tbsp reduced-fat hummus and 2 celery sticks. 75 calories

Week Four: Thursday

Breakfast: Shredded wheat, fruit and seeds (335 calories)

• 2 shredded wheat
• 100ml semi-skimmed milk
• ½ nectarine
• 10 raspberries
• 1tbsp sunflower seeds

Lunch: Chicken tikka rice salad (380 calories)

• 100g chicken tikka
• Tomato, chopped
• Spring onion, sliced
• Cucumber, chopped
• 40g brown rice (dry weight)
• Fresh coriander

Dinner: Vegetable chilli with baked potato (400 calories)

• Small can of chopped tomatoes
• Small can of red kidney beans
• 1 small onion, chopped
• 1tsp oil
• ½ pepper, chopped
• 1 small courgette, chopped
• Vegetable stock
• Garlic, crushed, to taste
• Chilli powder, to taste
• 1 small baked potato
• 1tbsp 0% fat Greek yogurt (to top)

This dinner provides two-thirds of your recommended daily fibre intake and over a third of your iron needs.

Snacks: 2 dried apricots and 5 almonds. 100 calories

Week Four: Friday

Breakfast: Apple and cinnamon smoothie bowl (345 calories)

• 1 apple, grated
• 2tbsp oats
• 3tbsp 0% fat Greek yogurt
• ½tsp cinnamon
• 1tbsp mixed seeds (to top)

Lunch: Cheese salad sandwich (410 calories)

• 2 thick slices of wholemeal bread
• 25g reduced-fat cheddar
• 1 heaped tsp pickle
• Lettuce
• Tomato
• 2 dried figs (for dessert)

Dinner: Roast vegetable quinoa (385 calories)

• 50g quinoa (dry weight)
• 200g vegetables, chopped (eg pepper, courgette, aubergine, cherry tomatoes)
• 2tsp olive oil (for roasting)
• Chilli, chopped, to taste (for roasting)
• Smoked paprika, to taste (for roasting)
• 1tbsp pine nuts, toasted
• Fresh basil

Snacks: Oatcake with 1tsp reduced-fat meat or vegetable pâté. Cucumber sticks. 90 calories

Week Four: Saturday

Breakfast: Muffin with spinach and poached egg (305 calories)

• Wholemeal muffin
• 50g baby spinach, wilted
• 1 egg, poached
• 2tsp sunflower seeds
• 3 cherry tomatoes, grilled
• Mushrooms, grilled

Lunch: Beans on toast with cheese (405 calories)

• Small can or pot of reduced salt/sugar baked beans
• 1 thick slice of seeded toast
• 1tbsp grated reduced-fat cheddar
• 100g grapes (for dessert)

Dinner: Cajun salmon traybake (430 calories)

• Empty 200g vegetables, chopped (eg butternut squash, peppers, courgette, cherry tomatoes)
• 2tsp oil
• 1 salmon fillet
• 2tsp sesame seeds
• Cajun seasoning, to taste
• Lemon juice, to taste
• 80g tenderstem broccoli (to serve)list

Snacks: 6 stewed prunes and 2tbsp low-fat yogurt. 100 calories

Week Four: Sunday

Breakfast: French toast (360 calories)

• 1 egg
• 2tbsp milk
• 1tsp oil
• 2 slices wholemeal bread
• 80g mixed berries (to serve)

Lunch: Hummus with pitta (445 calories)

• Wholemeal pitta bread
• 2tbsp reduced-fat hummus
• Carrot sticks
• Cucumber sticks
• Handful of cashew nuts

Dinner: Lentil stuffed peppers (415 calories)

• 3tbsp ready-to-eat or cooked lentils
• 1tsp oil
• 1 small onion, chopped
• 1 tomato, chopped
• 2 mushrooms, chopped
• Garlic and chilli flakes
• 1 red pepper, halved
• 20g reduced-fat feta or other Greek-style salad cheese
• Parsley (to top)
• Green salad (to serve)
• Small slice of banana loaf (for dessert)

Sauté the lentils with the onion, tomato, mushrooms, garlic and chilli flakes. Fill the pepper halves with the lentil mixture, top with the cheese and bake.

As well as providing more than half of your daily fibre recommendation this dish is a useful source of iron, providing over a quarter of your requirements. The vitamin C in the peppers helps with iron absorption.

Snacks: A small bowl of melon, pineapple and mango pieces. 35 calories

If there’s one piece of equipment that you can use to perform a full-body workout, it’s the kettlebell. It might not look like much – a big metal ball with a handle attached – but there are a multitude of exercises you can do with a kettlebell and many of those moves use several muscle groups at once. What’s more, because the weight of the bell isn’t where your grip lies, the centre of gravity changes as you move the kettlebell around. This forces your core muscles to work extra hard to keep your balance. Kettlebells are also ideal for short workouts because they can help build muscle and burn fat at the same time.

If you find the weights room of your gym somewhat intimidating, then a kettlebell is well worth getting to know – it’s often found in other areas, and still offers a high level of resistance to work with. Plus, kettlebells are a great addition to a home gym. They’re small and can be moved around and stored easily.

To help get you started we’ve got three kettlebell workouts for you, one targeting the lower body, one focusing on the upper body, and the final one an all-over full-body session. Each takes less than 20 minutes to complete.

How to do these workouts

Each workout consists of three moves. Perform each move for one minute, with a 10-second break between them. Take a one-minute rest after the third exercise, then repeat the whole thing three times for a total of four rounds.

Full-Body Kettlebell Workout

1 Kettlebell swing

Time 60sec Rest 10sec

Stand with your feet just wider than hip-width apart. Hold the handle in both hands in front of you with your arms extended. Keep your knees soft as you push your hips back, swinging the kettlebell back through your legs. Thrust your hips forwards to create the momentum to swing the kettlebell forwards and up to your eye level. Squeeze your glutes as the kettlebell swings up and keep your core engaged. Then control the swing of the kettlebell back down and repeat.

2 Kettlebell thruster

Time 60sec Rest 10sec

A squat and a press in one, this move uses momentum from the squat to get the kettlebell above your head. Stand with your feet just wider than hip-width apart with toes pointing outwards slightly. Hold the bell of the kettlebell in both hands, close to your chest. Squat by pushing your hips back and bending your knees, as though you were going to sit down. Once your thighs are parallel to the floor, push up through your heels to rise and press the kettlebell overhead. Then lower the kettlebell back to chest height and go straight into the next rep.

3 Kettlebell floor press into Russian twist

Time 60sec Rest 60sec

The final minute switches between two moves. Lie on your back on the floor, with your knees bent and feet flat on the floor. Hold the kettlebell in both hands over your chest – holding the bell part, not the handle – and press it straight up until both arms are extended. Pause, then lower under control. Repeat this four more times for a total of five reps.

Then raise your torso off the floor so your body forms a V-shape. Still holding the kettlebell, engage your core and rotate your torso, bringing the kettlebell down to your left side, then rotating and taking it to your right side. Do 10 reps on each side, then return to the chest press. Continue until the minute is up.

Lower-Body Kettlebell Workout

1 Goblet squat

Time 60sec Rest 10sec

Hold the kettlebell handle-down with your hands on the bell, and stand with your feet hip-width apart. Keeping your core engaged, back straight and torso upright, bend your knees and push your hips back to drop into a squat. Lower until your elbows are between your knees, then push down through your heels to stand back up.

2 Deadlift

Time 60sec Rest 10sec

Stand with your feet hip-width apart with the kettlebell on the floor between your feet, slightly in front of you. Push your hips back and bend your knees, keeping your feet firmly on the floor. Lower your upper body, ensuring your back remains flat, and grasp the kettlebell handle in both hands, then push through your heels to rise, keeping your arms extended throughout. Pause, then bend your knees and push your hips back again to lower the kettlebell back to the floor.

3 Reverse lunge

Time 60sec Rest 60sec

Hold the kettlebell as you did in the goblet squat. Keeping a flat back, step your left foot back and bend both knees until your left knee hovers just above the floor. Your front right knee should be directly above your right ankle or foot. Then push up through your right foot to come back up to standing. Alternate sides with each rep.

• The Best Kettlebells
• The Best Kettlebell Exercises For All Levels Of Gym-Goer
• Strength Training For Women: A Beginner’s Home Workout Plan

Upper-Body Kettlebell Workout

1 High pull

Time 60sec Rest 10sec

Stand with your feet hip-width apart, holding the kettlebell handle in both hands in front of you, with your arms extended. Engage your core and pull the kettlebell up, bending your elbows and moving them out and up. The kettlebell should end up in front of your collarbone and your elbows should come up higher than your shoulders. Pause here, then lower the kettlebell under control. Ensure you maintain a flat back throughout.

2 Kettlebell press

Time 60sec Rest 10sec

Stand with your feet just wider than hip-width apart. Hold the kettlebell in one hand in the rack position, with the bell resting on your forearm, at shoulder height with your elbow bent. Keeping your core engaged, extend your arm to press the kettlebell overhead. Pause at the top, then lower the kettlebell back to shoulder height. Aim for 30 seconds each side.

3 Bent-over row

Time 60sec Rest 60sec

Hold the kettlebell in front of you with your arms extended. Hinge at the hips and lean forwards so your body is almost parallel to the floor. Keep your core engaged and your back flat as you pull the kettlebell towards your bellybutton, pushing your elbows out to the sides. Keep your neck in line with your spine throughout. Squeeze your back muscles at the top of the move, then slowly lower the kettlebell.

Working your stomach muscles is important for a number of reasons. Not only do our abdominal muscles help to hold us up, but they also protect our spine and hold our organs in place.

There are a number of muscles that make up our core and these are attached to the pelvis or spine. When you strengthen these muscles with stomach exercises you’ll find your posture and flexibility improve. Stronger core muscles can also help make everyday movement easier, from lifting heavy things to simply getting out of bed.

Although most stomach exercises are not suitable for pregnant women, those who go into pregnancy with strong stomach muscles should find it easier to cope, because this strength helps them avoid strain on their back from carrying the extra weight and the change in their centre of gravity.

These five moves involve no equipment and can be done in the comfort of your own home. Add them to your workouts, or string them together into a circuit using the work and rest times below, completing three rounds in total.

1 High plank

Time 30sec Rest 15sec

Lie face down on the floor. Press your body up so your arms are extended and your hands are flat on the floor and directly under your shoulders. Your legs should be extended behind you, resting on your toes. Keep your head facing down, engage your core and keep your body in a straight line. Hold this position.

2 Plank shoulder taps

Time 45sec Rest 15sec

Get into the high plank position as described above. Keeping your core engaged and hips as still as possible, tap your right shoulder with your left hand. Bring your left hand back to the floor, then tap your left shoulder with your right hand. Keep alternating sides. If you’re struggling to keep your hips still, move your feet a little further apart.

3 Half burpee

Time 30sec Rest 15sec

Get ready to break into a sweat. Start in the plank position again, then jump your feet forwards so they’re outside your hands. Take your hands off the floor and straighten up, looking forwards throughout. Lower into a squat, put your hands on the floor and reverse the move back to the start.

See related 

• The Best Core Exercises For Women
• Krissy Cela’s Abs Workout
• Strength Training For Women: A Beginner’s Home Workout Plan

4 Squat with oblique crunch

Time 45sec Rest 15sec

Stand with your feet just wider than hip-width apart, toes pointed slightly out. Place your hands behind your head with your elbows out to the sides. Lower, pushing your hips back and bending your knees until your thighs are parallel to the floor. Push through your heels to rise and as you come to stand, use your oblique muscles on the side of your stomach to lift your right knee and lower your right elbow so they meet. Alternate sides with each rep.

5 V-sit

Time 30sec Rest 15sec

Lie on your back with your arms extended over your head, legs together on the floor. Using your core muscles, lift your head, shoulders and arms, as well as your legs, keeping them as straight as you can. Your aim is to get your hands and feet to meet (don’t worry if you can’t). Then slowly lower back to the start. Repeat, making the movement as slow and steady as you can, for 30 seconds.

Chest workouts aren’t just for men, although if you ever look at who’s bench pressing in your gym’s weights room you’d be forgiven for thinking otherwise. Working your chest is just as important for women because it helps to create balance throughout the body. You wouldn’t train just your legs and forget about your arms, so why neglect your chest?

Working out your chest muscles doesn’t have to be all clap press-ups and bench pressing heavy weights, either. These four simple but effective chest exercises will help women avoid injury, improve posture and make day-to-day life that bit easier. Every time you push open a door, for example, you are using your chest muscles. Strengthening these muscles will also help your performance in sports such as boxing and swimming.

Give these four moves a go, following the allotted reps. Once you’ve done a round of all the exercises, run through them another three times for a total of four circuits. You’ll need some floor space and a set of dumbbells, as well as a weight bench for one of the exercises.

1 Shoulder tap

Time 60sec Rest 30sec

This is great for the chest but hits the shoulders and core too. Start in a high plank position with your body in a straight line, your palms on the floor directly under your shoulders and toes tucked under. Take your left hand off the ground and tap your right shoulder. Place that hand back down and lift your right hand to tap your left shoulder. Keep alternating sides and aim for minimal movement in the hips throughout.

2 Dumbbell floor press

Reps 15 Rest 30sec

Lie on your back on the floor, with your knees bent and feet flat. Grasp a dumbbell in each hand with your palms facing your knees. Hold the dumbbells just above your chest, then extend your arms to press them both up. Slowly lower to the start.

See related 

• Dumbbell Abs Workout For A Solid Core
• The Best Dumbbell Exercises For All Levels Of Gym-Goer
• The Best Weight Benches For Your Home Gym

3 Dumbbell chest flye

Reps 12 Rest 30sec

Sit on a weight bench with the backrest set to 45° and your feet flat on the floor. Hold a dumbbell in each hand, palms facing, with arms straight up above your chest and a slight bend in your elbows. Keeping your arms straight, lower the weights out to the sides. Avoid arching your back as you do this. Pause and then, focusing on using your chest muscles, bring your arms back to the start position. Move slowly, taking your time with this exercise.

4 Press-up

Reps 20 Rest 30sec

A classic chest move that requires no equipment. Start in a high plank position, as you did with the shoulder tap, with your body in a straight line, your palms on the floor directly under your shoulders and toes tucked under. Lower by bending your elbows until your chest is just above the ground. Hold here for a second, then push yourself back up to the start. Press-ups can be hard to master – if this is too much for you, start by doing press-ups on your knees rather than your toes, and build up to doing full press-ups.

If you’re looking for a simple workout that requires minimal space and very little equipment, then you’ve come to the right place. Using just resistance bands, this 20-minute workout will fire up muscles you may never have felt work before and trigger a bunch of feelgood endorphins. Plus, it can be done at home, in the gym or wherever you want!

Why Use A Resistance Band?

t might look like an innocent piece of equipment, but don’t be fooled. Resistance bands can really up the intensity of a workout and offer a great alternative to free weights such as dumbbells and barbells. As well as being lower-impact, resistance bands are transportable and can be used for so many different exercises.

Different bands will offer different levels of resistance, but keep the resistance manageable. Doing more reps and keeping your muscles under tension for longer will help strengthen your muscles.

For the exercises in this workout, you’ll need a mini band and a longer therapy resistance band, essentially an unlooped band that allows you to hold an end in each hand, or wrap the band around an anchor such as a lamppost or door handle.

Run through the exercises below, then go twice more, for a total of three rounds.

1 Banded pulse squat

Time 60sec Rest 15sec

This simple move really works your lower body. Wrap a mini band around your legs, just above the knees, with your feet just wider than hip-width apart. Keeping your back flat and your gaze forwards, bend your knees and push your hips back and down into a sitting position, aiming for your thighs to be parallel to the ground. Add a pulse by rising up slightly then dropping back down into the squat, then push through your heels and come back up to standing.

2 Squat lateral walk

Time 60sec Rest 15sec

Place a mini band around your thighs, with your feet hip-width apart, and lower into a squat. Keep your back flat and gaze forwards as you take a small step to the right with the right foot, then follow it with the left foot. Maintain resistance in the band throughout as you take three steps to the right and three to the left. You can also do this move with the band placed just above your ankles.

3 Banded deadlift

Time 60sec Rest 15sec

Hold the ends of your longer therapy band and stand in the middle of the band with your feet hip-width apart. The band needs to stay taut throughout the movement; you may need to wrap it around your hands a couple of times if it’s a particularly long band.

Keeping your back flat, chest up and arms straight down either side of your legs, hinge at your hips, push your hips back, soften your knees and lower your arms. When your hands reach your knees, push through your heels to rise back up to standing and squeeze your glutes at the top.

See related :

• Strength Training For Women: A Beginner’s Home Workout Plan
• The Best Resistance Bands: Plus, Black Friday 2021 Deals On The Best Resistance Bands
• The Best Core Exercises For Women

4 Banded biceps curl

Time 60sec Rest 15sec

Start in the same position as for the deadlift: feet in the middle of your therapy band, an end in each hand. Keeping your upper arms pinned to your body, bend at the elbows to bring your hands close to your shoulders. Pause at the top, then lower them back to the start. To add resistance, wrap the band around your hand again to shorten it.

5 Banded lateral raise

Time 60sec Rest 15sec

Place one foot in the middle of the band and the other just behind you on the floor, and hold one end of the band in each hand, keeping your arms down by your side. With your core braced and looking forwards, slowly lift both arms out to the sides. Keep a slight bend in your elbows throughout. Pause when your arms reach your eye level, then slowly lower back to the start.

6 Banded bicycle crunch

Time 60sec Rest 15sec

Expect your core to begin to burn very quickly performing this move, so don’t go too fast. Lie back on the floor and place a mini band around both feet. Your arms should be by your sides. Lift your neck and shoulders off the floor, engage your core, then lift both legs slightly off the floor. Bring your left knee in to your chest, then as you straighten that leg, bring your right knee to your chest. Ensure your lower back stays flat on the floor throughout.

Fitness instructor and personal trainer Ruth Stone specialises in strength training for women and is evangelical about the benefits. There are the obvious ones – health, fitness, shaping and toning – but Stone is convinced that more than any other form of exercise, strength training can also have a hugely positive impact on your mental health, giving self-esteem and body image in particular a boost.

Stone points out it’s also really important to get into the habit of strength training before your body begins to change as the menopause approaches, although it’s never too late to start. To that end, Stone, who is working with online fitness retailer Sweatband, has developed a beginner’s strength training programme of three home workouts a week exclusively for Coach readers. Stone used moderately active women aged 25-34 as a starting point when designing the plan, but of course you can make it easier or use the given progressions to make it harder to suit your ability.

You can skip to the workout plan, or read on for more from Stone about what constitutes strength training, what equipment you need and why it may transform the way you feel about your body.

What is strength training and why is it important? Isn’t cardio enough?

Strength training complements cardio and should be a part of everyone’s fitness mix in some form. Cardio certainly has its place – the main benefit is burning calories – but the more strength training you do, the more muscular you become and the higher your metabolism will be, so you need to burn more calories just to exist. Also, if you do strength training in tandem with regular cardio workouts, you’ll be moving a body that has a higher muscle-to-fat ratio and will burn even more calories doing cardio.

Strength training can also address postural issues, or help guard against these developing. It can help avoid injury – people who just run a lot can get knee and back problems purely because they don’t have enough strength in their core to hold the correct form while running.

How can strength training help women in particular?

Building strength training into your routine early on will really help you at the perimenopausal stage and during menopause when hormones affect bone density, osteoporosis becomes a risk and other ailments can arise. Strength training during that time can offset these risks. Build strength training into your life in your 20s and 30s, and when your body starts to change – usually in your 50s – your routine won’t have to change quite as dramatically as it would if you were starting from scratch.

Are there any misconceptions about strength training? Some women may worry they’ll end up with huge biceps and quads, for example.

I think less so these days. Programmes like Body Pump transformed women’s relationships with weighted workouts and I think the misconception that you’re going to get bulging biceps from doing strength training is quite rare now. Unless you’ve got a very specific DNA, or you follow a very high-protein diet, that’s not going to happen to you.

Also, the female aesthetic has changed: being a strong, toned woman is celebrated these days, rather than the previous ideal of being thin. The advertising industry presents a far more diverse range of body shapes and sizes now, which is great, and that “strong woman” image is a particularly positive one. I think people know that they are not going to end up looking like a bodybuilder – unless they want to, of course, but that’s a different story.

With strength training, a woman’s body shape will change and you may find certain parts measure differently. The waist and hips may end up smaller, and the tops of the thighs may be a little bigger, and around the knee may slim down. It’s redistribution, but it’s pretty marginal. The way clothes look on you and the way you’ll feel in them will improve hugely, although of course there’s so much more to it than that.

What equipment is needed? Do you need specialist equipment?

In the short term, no, you don’t need equipment. In the medium to long term, yes, you probably do. You can do strength training with just your bodyweight, but the number of exercises you can do are limited. Plus, if you stick with a programme for a couple of months you will find that your bodyweight doesn’t work you as hard as it used to. Rather than doubling the reps, you can make it harder with weights and still do half an hour three times a week. Kettlebells and barbells are great. Resistance bands are brilliant and you can tuck them away anywhere.

How would you recommend getting started? Are there any common mistakes people make when starting?

Put it in your schedule so that it becomes a ritual that you stick to. That’s the most important thing at first. Start with three times a week for four weeks. Just that. Don’t worry if you can’t quite do all the reps – creating the habit is the most important part.

Also try to figure out out what time of day is best for your energy levels: some people are morning people, some are night people. And having a dedicated space to work out in helps.

I would recommend writing your intention down as you’ll find you’re far more likely to stick to it. Go for simple, achievable goals.

How long do you need to leave between sessions? Is it that important?

When you work your muscles with resistance they get damaged and repair back stronger, so having a day off between sessions for the repairs to happen is crucial. For three strength workouts a week I’d leave at least one day of rest between each session, but even an advanced strength training programme will ensure there’s a degree of rest. That might be active recovery, which means some kind of aerobic activity instead, or you may be alternating between opposing or distinct muscle groups.

Which different muscle groups should I be working?

You want to work yourself top to toe through the course of a week. Making sure each part of your body is able to do what it’s meant to do – known as functional training – is useful. If you have a joint that rotates, you should rotate it; if you have a joint that bends, you should bend it. If you have a joint that does both, like the hips for example, you need to do a bit of both. The muscles are the strength you need to manoeuvre those joints. To be functionally fit as well as to build strength, you need to exercise every muscle in the body from the neck down.

My muscles are really sore the day after a workout – is that bad?

This ache in your muscles is called DOMS, which stands for delayed onset muscle soreness, and it’s a sign that you’ve worked at the right level. While it varies from person to person, if you’re doing a new exercise with resistance that you’ve never done before, the chances are you will feel an ache for two, possibly three, days afterwards. All beginners will experience it, but even a seasoned weight trainer who takes a break from regular training will feel the same thing.

It’s an ache, not a pain, so it’s different to feeling injured, which is more likely to be around a joint than a muscle. If you’re in actual pain you need to stop and possibly consult a doctor. But if you exercise safely you shouldn’t injure yourself.

How can I tell if I’m using the right weight or resistance?

If you do the exercise through the full range of movement at a slow and steady pace for the prescribed number of repetitions, and you don’t feel that the last one or two are tough, your weights are too light. If you’re getting to, say, 10 of 15 reps and it’s too much for you, the weights or resistance you’ve chosen is too great.

If people go silly on the weights or the resistance then their form suffers, and they start using momentum rather than muscle to move. That’s when you risk injury.

If you are new to this, do make sure that all the reps are manageable before you even consider increasing the resistance. It is hard to tell if you’ve got the resistance right the first time you do it, but it’s better to do 15 easily than 10 and need to give up.

How much warming up and stretching should I do?

Never, ever weight train without some form of warm-up! A three- to five-minute warm-up should suffice. If you’re at home, you can just dance around to your favourite tunes. The key thing with warming up is you want to warm the whole body: start with slow, controlled movements and progress to faster, freer movements as the muscles warm up and the joints are lubricated.

The programme below starts with the big muscles first. It’s good practice to start with squats, because the quads are big muscles – when you move them they ask for more oxygen – before you move on to the smaller muscles.

Stretching after your workout helps you realign the body and it’s part of the ritual – like a reward after a hard workout. It aids flexibility, which is very important for injury prevention. I don’t mean during exercise: people who have less flexible bodies are more likely to injure themselves when they fall. Also, your body is far more supple when it’s warm, so you can move more safely into deeper stretches and hold them for longer.

I recommend doing a simple stretch sequence that you run through once then repeat. If you’re anything like me, you’ll notice a real difference the second time around.

How soon after I start strength training will I notice a difference?

It depends where you’re looking. You’ll notice changes in your body and in your head. The body is probably the slowest, because recruiting muscle mass takes longer, but your endurance and strength should increase within two to three weeks. And you can start playing around with range and resistance then, pushing yourself a bit more. You will often find that certain muscle groups improve quicker than others. Typically, with women, the legs get strongest quickest, and the biceps and triceps trail behind a little.

There’s another hugely important change that typically happens when you take up strength training: it’s to do with body image, or rather the awareness and appreciation of your own body. When you’re doing cardio, you tend not to look at yourself because you’re focused on the pavement you’re running on or what’s around you. With strength training, the focus is on your own body.

I recommend training in front of a mirror – it will change how well you work. You’ll be able to correct yourself, and also over time it will change how you feel about your body. You just appreciate your body so much more. I don’t think you get that from any other form of training.

It’s empowering, in my experience – the women I have helped to train have ended up mentally stronger and happier. It’s transformed their relationship with their body, especially if they’re starting from a place where they’re not entirely happy with it or proud of it. I teach aerobics, step, yoga, I love it all, but I would say strength training does the most for your self-esteem and body image.

Strength Training Home Workout Plan For Beginners

This training plan from PT Ruth Stone asks you to complete the workout below three times a week, leaving at least one rest day between sessions. The workout should take 25-30 minutes and requires a minimal amount of space to move around in – ideally in front of a mirror to make it easier to check your form. You don’t need any home gym equipment – you can use common household items as weights – but a set of long, looped resistance bands can be employed to make some moves harder. Stone is working with online fitness retailer Sweatband, which has an affordable range of bands on offer.

There is a warm-up, then a workout, and a set of stretches to finish. The workout consists of paired exercises, where opposing or distinct muscle groups are worked back to back, giving each one time to recover. Move slowly with absolute control through the full range of motion for each exercise. Rest as needed.

Aim for 15 reps of each strength exercise and three sets in total of each pair of exercises, then move on to the next pair. So you will do 15 reps of exercise 1A, then 15 reps of exercise 1B. Repeat that sequence two more times, then move on to 2A and 2B.

Warm-up

Spend three to five minutes warming up. Put on your favourite tunes at the highest permitted volume and dance like no-one’s watching! Start with slow controlled movements, then progress to larger, more dynamic ones. Aim to move every joint in every way it can move.

Workout

1A Wide squat

Sets 3 Reps 15

Targets Glutes, quads

Stand with your feet wider than hip-width apart with your toes turned out. Bend at your knees and push your hips back as you lower until your thighs are parallel with the floor, then stand back up, pushing through your heels.

Make it harder Stand on a large, looped resistance band with your heels, then loop it over the back of your shoulders to add resistance as you stand back up.

1B Wide hand press-up

Sets 3 Reps 15

Targets Chest

Place your knees and hands on the floor, with your hands wider than shoulder-width apart. Bend your elbows to lower your chest, then push back up to lengthen your arms again.

Make it harder Support yourself on your hands and toes with legs extended, rather than on your hands and knees.

2A Biceps curl

Sets 3 Reps 15

Targets Biceps

Stand up straight and hold a weight in each hand at the sides of your body, with your arms straight and palms facing forwards. Keeping your upper arms tight to your upper body, bend at the elbows to bring the weights towards your shoulders. Reverse the movement slowly and under control.

Make it harder Use resistance bands, anchored under your feet.

2B Triceps dip

Sets 3 Reps 15

Targets Triceps

Sit on the floor with your hands behind you, palms down and fingertips pointing forwards towards your back. Bend your elbows to lower your torso, then push back up using the backs of your upper arms until your arms are straight again.

Make it harder Place your hands on a raised platform like a chair so you begin the exercise with your bottom off the floor.

3A Landed lunge

Sets 3 Reps 15 each side

Targets Glutes, quads, calves

Kneel on the floor with your knees hip-width apart. Lift your right foot and place it directly in front of your right hip with your right knee at 90°. Tuck the toes of your left foot under, then lift your body by fully extending both legs. Bend your legs to lower, returning your left knee to the floor, then bringing your right knee back to kneeling. Repeat with the left leg.

Make it harder Work harder by anchoring a resistance band beneath your front foot and holding it in your hands, maintaining tension at all times.

3B Side raise

Sets 3 Reps 15

Targets Shoulders

Hold a weight in each hand by the sides of the body with your palms facing in. Lift the weights out to the sides so your body makes a T shape. Lower the weights to back to your sides under control.

Make it harder Work harder by isolating one arm at a time using a resistance band anchored by your right foot and held in your right hand. Repeat on the other side.

4A Glute bridge

Sets 3 Reps 15

Targets Lower back, glutes, hamstrings

Lie on your back, bend your knees and position your feet on the floor hip-width apart and close to your bottom. Push through your heels to lift your hips as high as you can. Hold, then lower.

Make it harder Raise one leg off the floor so you’re using just the other to lift your hips.

4B Leg lift

Sets 3 Reps 15 each side

Targets Hips, quads

Sit on the floor with both knees bent and both feet flat on the floor. Keeping your knees together, lift your lower right leg until your leg is straight. Slowly lower your whole right leg to the floor then lift it so your knees are next to each other again. Repeat on the other side.

Make it harder If this is easy, try doing both legs simultaneously while supporting your torso with the hands on the floor behind you.

5A Sit-up with twist

Sets 3 Reps 15 each side

Targets Abs, obliques

Lie on your back with your knees bent, your feet flat on the floor and head supported in your hands. Raise your torso, rotate your torso to the right, rotate back to centre and lower your torso slowly to the floor. Repeat on the left side.

Make it harder Hover your feet off the floor during the lift and lower phase.

5B Back extension

Sets 3 Reps 15

Targets Upper back

Lie on your front on the floor with your hands behind your head. Elevate your chest and then return to the start position.

Make it harder Extend your arms behind you while holding the elevated position.

See related 

• How To Start Strength Training At Home
• Why These PTs Are Opening A Women-Only Fitness Studio
• Use This Leg Day Workout To Strengthen Your Lower Body
• A Straightforward Gym Machine Workout Plan For Beginners
• Hit The Gym With Confidence Using This Beginner Workout Plan For Women

Stretch Sequence

Aim to hold each stretch for 10 seconds. Perform the sequence twice.

1 Quad stretch

Lie on your front. Bend your right knee to move your right foot towards your bottom and take hold of it with your right hand. Keep your hips on the floor and ease the right heel up and back. Repeat on the left side.

2 Chest stretch

Sit on the floor. Place your hands behind you then edge your bottom forward, your chest forwards and your chin upwards until you feel a stretch. Hold for 10 seconds.

3 Biceps stretch

Extend your right arm in front of you, and your inner elbow up with palm forwards. Gently ease the fingers on your right hand back with your left hand. Repeat on the left side.

4 Triceps stretch

Reach your right arm up and bend at the elbow to “walk” your hand down your spine. Ease the right arm further to the left by applying pressure to your right elbow with your left hand. Repeat on the left side.

5 Hip stretch

Sit cross-legged. Extend your right leg out in front of you and hinge forwards at your hips. Repeat on the left side.

6 Glute stretch

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left leg, then ease your right knee towards your body with the crook of your left arm. Repeat on the left side.

7 Shoulder stretch

Take your right arm across your chest so it points left. Bend at the elbow of your left arm to pin your right arm to your chest until you feel a stretch. Repeat on the other side.

8 Abs stretch

On all fours, arch your back so your stomach moves towards the floor, and your head and hips move up.

9 Back stretch

On all fours, round your back so it arches up, then move back so your bottom touches your heels.

10 Hamstring stretch

Sit on the floor with your legs extended in front of you. Take hold of your legs and lever your torso forwards by bending your arms.

If your body was a house, then your core would be the foundations. Everything from full-body stability and better posture to athletic performance and being able to breathe optimally relies on core stability. To unlock the transformative effects of a strong core, we asked personal trainer and menopause fitness expert Kate Row-Ham to share her preferred core exercises for women.

“When programming workouts for women, certain things—like the various changes that occur during her lifetime—need to be taken into account,” says Rowe-Ham. “Many women describe their middle as a ‘problem area’. It’s often the result of a weak core, which can be linked to pelvic floor issues, childbirth or declining oestrogen during the menopause.”

While crunches have long been seen as the holy grail of abs exercises, in reality what they mainly do is hammer your rectus abdominis (the outermost abdominal muscles) while neglecting the deep-lying, powerhouse muscles. We’re not saying don’t ever do a crunch again, but we are saying you’ll see much better results—both aesthetically, and in strength and performance—if you take a more 360° approach to your core training. “Implementing a program that supports a woman’s journey and everyone’s everyday demands—from picking up children to carrying heavy bags—is hugely beneficial,” Rowe-Ham says. “Here are my five favorite moves to help build a strong core and keep lower-back pain at bay.”

Core Workout For Women

Perform the exercises in a circuit format for the stated reps or time. Aim for three to four sets of the circuit, taking minimal rest between exercises and 60-90 seconds of rest when the circuit is complete.

1 Dead bug

Reps 10 each side Rest 0sec

Lie on your back with your arms extended straight up. Lift your legs and bend your knees at 90°. Activate your core, draw your bellybutton towards your spine and push your lower back into the floor. Exhale as you slowly lower your right arm towards the floor behind your head and extend your left leg at the same time until both are just above the floor. Keeping your back in contact with the floor, inhale and slowly return to the starting position. Repeat with the opposite arm and leg, alternating sides with each rep.

2 Plank shoulder tap

Reps 10 each side Rest 0sec

Begin in a high plank position with your body supported on your hands and toes. Your arms should be straight, with hands directly under your shoulders, and your legs extended. Your body should form a straight line from your ankles to your shoulders – don’t raise your hips or let them sag. Exhale and slowly raise one hand off the floor and tap the opposite shoulder, then repeat on the opposite side. Keep your core and glutes engaged so your hips don’t rock from side to side as you move your arms. The rest of your body should stay as still as possible. If you’re finding the exercise tough, try it with your knees on the floor instead of your toes.

3 Side plank

Time 30sec each side Rest 0sec

Lie on your right side with your legs extended and one foot stacked on the other. Place your right elbow under your right shoulder with your forearm pointing away from you. Lift your hips so that you’re supporting your weight on your elbow and the side of your right foot. Your body should form a straight line. Hold this position for the time specified, then repeat on the other side.

4 Bird-dog

Reps 10 each side Rest 0sec

Get on all fours with your knees under your hips and your hands under your shoulders. Brace your core, then extend one arm in front of you while simultaneously extending your leg on the opposite side behind you. When your arm and leg are parallel to the floor, pause, then return to the starting position. Keep your torso still and level throughout the movement. Alternate sides with each rep.

5 Mountain climbers

Time 30sec each side Rest 60-90sec

Get into a high plank position with your hands directly under your shoulders, legs straight and toes on the floor. Brace your core and alternate driving your knees towards your chest. Continue alternating as quickly as you can for the stated time.

FAQS

“One of the most common areas women ask me to work on during sessions is their arms,” says Kate Rowe-Ham, a personal trainer and menopause fitness expert who specialises in working with women. “While it’s tricky to target and dramatically change specific areas, with regular upper-body strength training you can build lean muscle and make strength gains.”

You won’t be too surprised to hear that the best arm exercises for women don’t differ from the moves you’ll see men doing. Target three key muscle groups – your deltoids (shoulders), biceps (front of your upper arms) and triceps (back of your upper arms) – in an arm-sculpting session and you won’t go far wrong.

Here, Kate has compiled her favourite arm exercises for women into a workout to help you build up your muscles and improve how you move in day to day life. Perform the exercises in a circuit format for the stated reps. For some exercises there’s a suggested range of reps, so choose the number most appropriate to your fitness level. Aim to complete three rounds of the circuit, taking minimal rest between exercises and 30-60 seconds’ rest between rounds.

“If you can do 12 reps easily, you’re either not working hard enough or the weights aren’t heavy enough,” says Rowe-Ham. “If you can barely do five reps, you’re working too hard or the weights are too light. Aim to get to eight reps and have to push through those last few reps—that means you’re working at the right intensity, the weight is spot-on and you can progress from there when you’re ready.”

Unless you’ve got a well-appointed home workout space with a dumbbell rack and weight bench, it’s best to try this session at the gym—not least because you’ll probably heavier dumbbells for the moves that target your arm muscles and lighter weights for the shoulder exercises.

1 Press-up

Reps 10 Rest 0sec

The cornerstone of upper-body exercises, press-ups work the triceps, pectoral muscles and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles. This version is performed on your knees but you can progress to a full press-up supporting yourself on your toes when you’re ready for more of a challenge.

Kneel on an exercise mat, placing your hands on the floor slightly wider than shoulder-width apart. Engage your core and squeeze your glutes. Inhale as you bend your elbows to lower your torso towards the mat, maintaining a neutral spine and neck throughout, until your upper and lower arms are at 90°. Exhale as you use your chest to push your body back into the starting position.

2 Overhead press

Reps 10-12 Rest 0sec

This press works the deltoids, triceps, trapezius and pecs, and is great for building strength and improving shoulder mobility. It also mimics moves we do in everyday life, such as lifting bags overhead. Not only that, by performing this move while standing, rather than sitting, you work harder to maintain your balance and that means you’ll also recruit your core muscles.

Stand with your feet shoulder-width apart and knees slightly bent, and hold a dumbbell in each hand at shoulder height. Exhale and press the dumbbells overhead until your arms are fully extended. Hold for a second at the top, then lower back to the start position, being careful not to let your elbows drop below shoulder height.

3 Triceps kick-back

Reps 12 Rest 0sec

This exercise is excellent for targeting the triceps without causing discomfort to your wrists or shoulders.

Stand with your knees bent and a dumbbell in each hand. Lean forwards slightly, keeping your neck in a neutral position, and lift the dumbbells so that your upper arms are in line with your sides and your elbows are at 90°. Then extend both arms behind you, squeezing your triceps to move the dumbbells back and up, exhaling as you move. Don’t rush the movement. Bring your arms back to the starting position.

4 Front raise

Reps 12 Rest 0sec

As well as being a great way to build strength, this shoulder flexion exercise improves shoulder mobility and also recruits your upper chest muscles along with your biceps.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your quads, palms facing you. Brace your core, then, as you exhale, lift the weights out in front of you to shoulder height, keeping your arms straight. Make sure your torso is still and only your arms move. Squeezing your glutes and keeping your knees soft can help to stabilise your torso. Inhale as you lower the weights back to the starting position.

5 Chest flye

Reps 8-10 Rest 0sec

The dumbbell chest flye strengthens your chest (obviously) and shoulders, but it also opens up your chest muscles as well. Chest openers like this can help reduce upper-back pain, increase range of motion and reduce tightness in the upper body.

Lie with your head and shoulders supported by a bench and your feet flat on the floor. If you don’t have a bench to hand, lie on the floor with your knees bent and feet flat on the ground. Hold a dumbbell in each hand directly above your chest, palms facing each other. Exhale as you lower the weights out to the sides as far as is comfortable, keeping a slight bend in your elbows and being careful not to arch your back. Use your pectoral muscles to bring the weights back to the starting position.

6 Upright row

Reps 10-12 Rest 30-60sec

This is a pulling exercise so it targets your posterior chain, which means the muscles on the back of your body. It’s an especially effective way to build strength in your shoulders and upper back.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your quads, palms facing you. Exhale and lift the dumbbells to chest height, driving your elbows out to the side, but don’t let your elbows go higher than your shoulders. Again, don’t let your torso do the work, which means you should avoid leaning back to help pull the weights up. Inhale as you lower the weights to the starting position under control.

Find out which dumbbells we recommend in our guide to the best dumbbells.

If you know Coach, you know we love to encourage people to work on their core. It’ll result in a wealth of improvements, including enhanced performance in sports and the gym, better posture and increased protection against lower back pain.

So we asked Tig Hodson and Sam Prynn, founders of women-only gym StrongHer, for their recommendations for core moves for women.

“There are no exercises that are specific to men or women per se,” says Hodson. “However, there are some which we have found are more suited to women thanks to common types of posture and having had children.”

We also have a couple of moves recommended by England netball captain and Lucozade Sport ambassador Serena Guthrie. You’ll find those below Hodson and Prynn’s favourites.

Once you’ve mastered the exercises below, have a go at this core workout for women then graduate to our strength training for women workouts with this beginner home workout plan.

Core Exercises From StrongHer

Dead bug

This is one that you’ll see us doing in any session. Lie on the floor with your arms extended above your chest, and legs held up. Focus on keeping your lower back pressed into the floor. Keeping the movement nice and slow, extend one arm and the opposing leg away from your body. Return to the start position then repeat, switching sides each time. Perform the exercises for around 45 seconds, completing two to three sets.

Pallof press

You’ll need a resistance band for this one. Tie your band to something (balcony/door handle/partner) and stand sideways to the anchor with your band held by your bellybutton. Keep your knees soft and squeeze that butt! Keeping your hips and body still, extend your arms straight out in front of you and don’t allow the band to pull you towards whatever it is tied to. To make this harder, add more resistance by stepping further away from where the band is tied.

Side plank

We aren’t huge fans of a regular plank, but we’re all over the side plank. It works your obliques and is a great exercise for any woman who is pre or post natal. Lie on your side and prop yourself up on your elbow. Keep one leg stacked on top of the other (try to avoid letting your hips drop back) and lift your body into a straight line – try not to overextend by pushing your hips too high. Hold for anywhere between 20-45 seconds. To progress this, lift your top leg so you’re in a star shape.

Core Exercises From England Netball Captain Serena Guthrie

V-sit and hold

This always gets your core muscles shaking! Lie on your back and contract your abdominal muscles while lifting your legs up to a 45° angle with the floor. Slowly reach your hands towards your shins and hold for two seconds, then slowly reset to the starting position. Try three sets of eight to 10 reps – and remember to breathe!

Plank with arm and leg raises

Get into a plank position, facing the floor and supporting yourself on your forearms and toes, with your body forming a straight line from your shoulders to your heels. Raise your right arm in front of you and at the same time raise your left leg off the ground. Hold for two seconds, then lower both your arm and leg and repeat with the opposite limbs. Maintain a strong plank position throughout. Do three sets of eight to 10 reps on each side.

More Workouts And Exercises For Women

• Hit The Gym With Confidence Using This Beginner Workout Plan For Women
• The Best Arm Exercises For Women
• The Best Glute Exercises For Women

When you’re new to the gym it’s very easy to stay in your comfort zone, hitting your cardio machine of choice for a bit then sliding right on out of there. There’s nothing wrong with a cardio workout, of course, but do the same thing over and over again you’re unlikely to experience any benefits and you’re likely to get hella bored – a surefire combo to start you skipping sessions and regret joining every time you see the direct debit go out.

To avoid that fate follow this simple gym workout for women from Magnus Lygdback, who trained Alicia Vikander ahead of her role as Lara Croft in Tomb Raider (2018).

“If you’re new to the gym it’s important to build up the fundamentals,” says Lygdback. “Make sure you keep good form and don’t go too hard. But the philosophy remains the same for me whether you’re a beginner or more advanced. If you want to tone up and build some muscle mass I’m a big fan of a three-split programme. You work through your whole body in three days.”

How to follow this gym workout for women 

Lygdback’s gym workout for women involves doing three 45-60 minute sessions. Every workout starts with 15 minutes of high-intensity interval training (HIIT), before moving on to strength exercises that target different areas of the body for 30-45 minutes.

“HIIT is always a good idea, whether you’re a beginner or not,” says Lydgback. “I always start the first ten to 15 minutes of my session with some intervals. It could be on a treadmill, a rower or a bicycle. Warm up for five minutes, then do 60 seconds at your maximum capacity, then rest for 60 seconds. As a beginner I’d do that three to five times.”

The gym workouts for women should be done in the order listed below for best results, but you don’t have to do them on set days each week.

“I will let my life determine when I work out,” says Lygdback. “Personally I’m on a four-split programme and I just keep that rolling. Sometimes I rest on a Wednesday, sometimes I rest two days in a row on the weekend, and sometimes I work through the weekend. I listen to my body and let life dictate a little, because we all have a life outside of the gym!”

When it comes to the strength sections of the workouts it’s important to work the target areas from all angles, but Lygdback suggests it’s not vital to have an exact list of exercises to follow when you walk into the gym. Lygdback has suggested some exercises for each of the workouts but make sure you mix it up and target the muscles from different angles each time. You’ll find plenty of options on our exercise guide pages.

For each workout, Lygdback recommends five or six exercises, doing three sets of high numbers of reps – 20 for exercises where you alternate the main limbs involved, like lunges, and 15 for non-alternating exercises like front squats. For all exercises he recommends mastering the form first before worrying about how much weight you use.

"Form is number one,” says Lygdback. “Weight is secondary. Never push the weight and never compromise on good form.” 

If you’re unsure, ask one of the PTs at the gym – that’s what they’re there for.

See related articles

• Six-Week Get Back To Fitness Plan
• The Women’s Fitness Guide To Weight Training
• The Women’s Fitness Guide To HIIT Workouts

Gym Workout For Women Session 1: Legs And Core

After your 15 minutes of HIIT concentrate your session on the legs and core, making sure to hit all the major muscle groups in the legs as well as your glutes.

“A goblet squat is a very good exercise for beginners,” says Lygdback. “Hold a kettlebell or a dumbbell in front of your chest and then do a regular squat. The reason for the weight in front of your body is that you activate the core and the lower back, because you make those muscles fire before you squat.

“I’m also big fan of lunges, which work the back side of the legs, the hamstrings and glutes. And also skater jumps, which work your fast-twitch muscle fibres and activate the small glute muscle fibres as well. That’s a nice little combo anyone can do.”

RECOMMENDED: Leg Exercises | Core Exercises

Here’s a sample legs and core workout:

1. Goblet squat

Sets 3 Reps 15

Stand with your feet hip-width apart, holding a dumbbell or kettlebell in front of your chest in both hands. Lower, bending at the knees and pushing your hips back until your thighs are parallel to the ground, then push through your heels to stand back up.

2. Lunge

Sets 3 Reps 10 each side

Stand with your feet shoulder-width apart, then take a big step forwards with your right foot and lower until both knees are bent at a 90° angle. Push back up through your front foot to return to the starting position. Alternate which side you lunge on with each rep.

3. Skater jump

Sets 3 Reps 10 each side

From standing, leap to the side and as you land, bring your trailing leg behind your standing leg. Take a beat to balance on one leg, then leap in the opposite direction and repeat the action.

Gym Workout For Women Session 2: Back, Shoulders And Core

“On day two I would say work your back, shoulders and core again, but maybe the obliques with more rotational movements instead of the inner core muscles,” says Lygdback.

“I would do one straight pull, like a lat pull-down. You can’t expect anyone to do a pull-up in the beginning. Then a rowing exercise. There are so many options, from a standing dumbbell row to a sitting row with a cable machine. Then something else for the back, to change the direction of pulling. Then for the fourth exercise some kind of reverse flye to activate the rhomboids and shoulders. Then work the outside shoulders with the fifth exercise, something like a lateral raise.”

RECOMMENDED: Back Exercises | Shoulder Exercises | Core Exercises

Here’s a sample back, shoulders and core workout:

1. Lat pull-down

Sets 3 Reps 15

Sit on a lat pull-down machine and choose an appropriate weight, which is one that will make the final few reps of each set challenging. Hold the bar with both hands above your head. Pull it down to your upper chest, retracting your shoulder blades and squeezing your lats at the bottom of the move.

2. One-arm dumbbell row

Sets 3 Reps 10 each side

Lean on a bench supporting yourself on one arm so your back is parallel to the ground, and hold a dumbbell in the other hand, letting it hang down. Bring the dumbbell up to your chest, drawing your elbow up past your ribs and concentrating on using your back and shoulder muscles to lift it, rather than your arm. Do all your reps on one side, then switch.

3. TRX row

Sets 3 Reps 15

Grab a set of TRX ropes and lean back so you’re supporting your weight with your arms. The further away your feet are from the handles (ie the less you lean back), the easier the move is, so adjust your position as required. Pull your chest up to meet the handles, again focusing on using your back and shoulder muscles rather than your arms.

4. Reverse flye

Sets 3 Reps 15

Hold a dumbbell in each hand, hinge forwards at your hips so your torso is parallel to the ground and let the weights hang down. Keep a slight bend in your elbows as you raise the dumbbells out to the sides until they reach shoulder height. Squeeze your shoulder blades together, then lower the weights back to the start.

5. Lateral raise

Sets 3 Reps 15

Stand holding dumbbells by your sides. Keep a slight bend in your elbows as you slowly raise the weights until your arms are extended and parallel to the ground. Then lower them back to the start.

Gym Workout For Women Session 3: Chest And Arms

“After interval training move on to the chest, then the biceps and triceps,” says Lygdback.

"For the chest it could be press-ups, chest press or bench press – anything where you’re pushing. And then biceps curls and triceps press-downs. Just switch it up. The most important thing is to work the right muscles.”

RECOMMENDED: Chest Exercises | Arm Exercises | Biceps Exercises | Triceps Exercises

And finally, a sample chest and arms workout:

1. Press-up

Sets 3 Reps 15

Start in a press-up position with your hands under your shoulders and feet together. Lower your chest towards the floor, then push back up.

2. Biceps curl

Sets 3 Reps 15

Hold dumbbells by your hips in an underhand grip, palms facing forwards, with your arms against your body. Bend at your elbows, keeping your upper arms tight to your body, and lift the dumbbells up to your shoulders. Then slowly lower back to the start.

3. Triceps press-down

Sets 3 Reps 15

Set up a cable machine with the bar attachment at head height and stand facing it, holding the handle in both hands. Keeping your elbows tight to your sides, pull the cable down until the handle reaches your thighs.

Fail to prepare, prepare to fail, as the saying goes – and anyone who has turned up to the gym without at least a vague workout plan will know how a lack of structure can derail your session. Because your training time is precious, we’ve done the preparatory work for you and selected some of the best gym exercises for women.

We’re not, of course, saying women can’t do the same exercises as men. They absolutely can (and should), but there are a few physiological differences to take into account and which influenced this exercise selection. Firstly, women have a larger lumbar (lower-back) curve, meaning a strong core and hips are essential to maintain correct posture and prevent lower-back pain.

Women also tend to be more quad-dominant than men, with their quadriceps muscles being almost twice as strong as their hamstrings. This imbalance can lead to knee injuries, so hammies should be a central plank of training.

Finally, women with larger chests, and expectant and recent mothers will be no strangers to back, shoulder and neck pain. The solution? Plenty of upper-body strengthening exercises.

So when deciding which exercises to do in your next session, pick a couple from this helpful cheat sheet.

Dead bug

Forget crunches – this move engages the deep, stabilising muscles of your core, as well as your lower back and hips, and teaches you to keep your trunk fixed while moving the rest of your body. Master it and you’ll see improvements in everything from your deadlift form to your running technique.

Lie on your back with your arms extended towards the ceiling. Lift your legs and bend your knees at 90°. Activate your core, drawing your bellybutton towards your spine and pressing your lower back into the floor. Exhale as you slowly lower your right arm behind your head and extend your left leg at the same time until both limbs are just above the floor. Keeping your back in contact with the floor, inhale and slowly return to the starting position. Repeat with the opposite arm and leg.

Clamshell

Homing in on the often overlooked gluteus medius (the outside edge of your bum and side of your hip), clamshells are a great way to activate your glutes at the start of a session, but the benefits go way beyond a wake-up call for your behind. A strong gluteus medius means powerful and stable hips, which are essential for everything from walking and squatting to preventing knee and back pain. For more of a challenge, slip a resistance band around your thighs.

Lie on your side with your feet and hips stacked, your knees bent at 90° and your head resting on your arm. Make sure your shoulders, hips and feet are in line. Keeping your feet together, raise your top knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for a second while squeezing your glutes, then slowly lower your knee back to the starting position.

Sumo squat

Assuming standard squats are a fixture of your workouts (which they should be), mix things up with this variation. The sumo targets all the usual suspects (quads, glutes, hip flexors) but hits slightly differently by working your inner thighs and hamstrings a little more. The shift in foot position also throws your balance off, meaning your core has to work extra hard to keep you stable. Start with just your bodyweight, then take it up a level with dumbbells, kettlebells or a barbell.

Stand with your feet slightly wider than hip-width apart and turn your feet out, opening your hips. Inhale while you lower, pushing your hips back, and keeping your back straight and your upper body lifted. Exhale and push through your heels, engaging your inner thighs as you come back to your starting position.

See related :

• Hit The Gym With Confidence Using This Beginner Workout Plan For Women
• Strength Training For Women: A Beginner’s Home Workout Plan
• Krissy Cela’s Abs Workout
• The Best Leg Workout To Do At Home From The Lead PT Of Women’s Workout App SHREDDY

Bent-over row

Anyone whose posture needs work is advised to add bent-over rows into their workouts – and there are side benefits for your biceps, shoulders, forearms and core.

Hold either two dumbbells or a barbell in front of your thighs with your feet shoulder-width apart. Bend your knees and hinge forwards from the hips, keeping your back straight and your neck in line with your spine. Let the weights hang down with your arms extended. Exhale, brace your core and squeeze your shoulders together as you row the weight up. Pause for a second at the top of the movement, then slowly lower. Keep your elbows close to your body and aim to bring the weights towards your hips, not your armpits.

Single-leg deadlift

Deadlifts are a great way to fire up underworked hamstrings, but performing the move on one leg challenges your ability to balance, ups core and glute recruitment, and addresses any imbalances in your body.

Stand with your feet hip-width apart. Hold a kettlebell, a barbell or two dumbbells in your hands in front of you. Lean forwards from your hips, shifting your weight on to one leg while your other leg moves behind you. Hinge at the waist and tip your torso forwards until it’s almost parallel to the floor, letting your rear leg rise behind you to aid your balance. Your arms should be hanging straight down, holding the weights. Keep a slight bend in your standing leg. Slowly bring your rear leg back and raise your torso to return to the start. Do all your reps on one side, then switch.

Dumbbell overhead press

You should consider the overhead press an upper-body workout essential – it helps with everything from counteracting rounded shoulders from hunching over a screen, to everyday tasks like lifting a toddler. We’ve focused on dumbbells, but you can easily sub in a barbell or kettlebell. Just don’t go too heavy – shoulders don’t need a lot of stimulus and fatigue easily.

Stand upright with a straight back. Hold a dumbbell in each hand at shoulder height with an overhand grip – your knuckles should be facing the ceiling. Exhale and push the weights above your head with a controlled movement, being careful not to arch your back. Pause at the top of the move, then lower the dumbbells to shoulder height while you inhale.

Given how long the most recent COVID-19 lockdown has lasted, there will be a lot of people raring to go when gyms finally reopen. However, while going in all guns blazing might feel satisfying at the time, it’s not the smartest approach, since the consequent DOMS might make you hope for another extended lockdown just to recover.

Instead, start with this measured full-body workout from Rugby World Cup winner and level 3 PT Vicky Fleetwood.

“I’d suggest starting by lifting around just 50-60% of your max and aiming for three sets of eight to 12 reps of each exercise,” says Fleetwood. “This may not feel like much but it’ll be a great way to ease your body back into lifting without being too sore for days after.”

Warm-Up

Take five to 10 minutes working through the mobility and kettlebell exercises below to prepare for the workout.

Back rotation

Lie with your back on the floor, knees bent and feet planted. Rotate your head to one side while lowering your knees towards the floor in the opposite direction. Repeat on the other side.

Cat-cow

Start on all fours with your hands under your shoulders and knees under your hips. Arch your back, then push your chest towards the floor, bringing your head up.

Downward-facing dog calf pump

Start on all fours, then push your hips back and up so you’re supported by your hands and feet and you form a triangle with the floor. Lower one heel to stretch your calf, then the other.

Inchworm

From standing, roll your spine forwards and down and place your hands on the floor. Walk your hands out until you’re in the high plank position, then walk your hands back and roll back up.

World’s greatest stretch

In a high plank position, bring your right foot forwards and place it outside of your right hand. Twist your torso to take your right elbow down towards your right foot. Then reverse the twist to take your right hand up towards the ceiling.

T press-up

Either in a standard press-up position or with your knees on the ground, lower towards the ground, then push back up and rotate to stretch one arm straight up. Return to the starting position. Alternate sides with each rep.

Banded activation

Loop a resistance band around your thighs and perform a series of glute bridges, crab walks and squats.

Kettlebell thruster

Reps 12

Hold two light kettlebells in the rack position, resting on your forearms by your shoulders. Drop into a squat, then drive back up and use your momentum to press the kettlebells overhead.

Kettlebell swing

Reps 12

Hold a kettlebell in both hands between your legs. Swing it back between your legs then drive your hips for

See related 

• The Best Leg Workout To Do At Home From The Lead PT Of Women’s Workout App SHREDDY
• A Four-Week Gym Workout Routine To Get Big And Lean
• Six-Week Strength Training Workout Plan

Workout

wards to swing it up to shoulder height. Control the swing back down.

The session uses supersets to target different muscle groups along with core exercises.

“When doing supersets, do one set of exercise A, then one set of exercise B and then take your rest – a break of around 60-90 seconds works well,” says Fleetwood.

1A Squat or leg press

Sets 3 Reps 8-12 Rest 0sec

Rest a barbell across your shoulders behind your neck. “Your feet should be just wider than hip-width apart and flat on the floor,” says Fleetwood. “Sit back as if on a chair, keeping your chest up. If you’re new to squats you can place a box or bench behind you to touch with your bum before standing back up. Choose the leg press machine instead if you’re not confident with squat technique or find it difficult to get range.”

1B Alekna

Sets 3 Reps 8-12 Rest 60-90sec

“Lie on your back with your knees tucked and hands on your knees,” says Fleetwood. “Extend your legs, keeping your heels off the floor and your arms out behind you. Don’t let your back arch – keep it flat on the floor. Extend one leg at a time if your back arches when moving both legs together. You can make the exercise harder by adding a weight in each hand.”

2A Deadlift

Sets 3 Reps 8-12 Rest 0sec

For the deadlift, stand with your feet under a barbell on the floor. Bend your knees to lower and grasp the bar, keeping your chest facing forwards. Maintain a flat back as you stand and lift the weight up, keeping the bar as close to your legs as possible.

2B Cable/banded pallof press

Sets 3 Reps 8-12 Rest 60-90sec

“Set a cable or resistance band at shoulder height and stand side-on to it,” says Fleetwood. “Hold the band or cable in both hands by your chest and press it out in front of you. Don’t let it pull you round!”

3A Bench press

Sets 3 Reps 8-12 Rest 0sec

“Lie flat on the bench with your feet flat on the floor,” says Fleetwood. “Grip a barbell with your hands just wider than shoulder-width apart and lift, so you begin the exercise with extended arms. Lower the bar all the way down to your chest and then press back up. You can use dumbbells if you prefer.”

3B Romanian deadlift

Sets 3 Reps 8-12 Rest 60-90sec

“Stand holding a barbell in front of your thighs,” says Fleetwood. “Keep your arms straight and push your hips back, keeping a flat back, so you lower the bar while keeping it in contact with your legs. When you feel a stretch in your hamstrings, return to standing.”

4A Seated cable row or dumbbell single-arm row

Sets 3 Reps 8-12 Rest 0sec

If you have a cable machine available, perform a single or double arm seated row on it. Sit holding the attachment with your arms extended. Draw your elbows back, keeping them close to your body, bringing the attachment to your navel. Return to the start under control.

If using a dumbbell, lean over a bench and maintain a flat back as you row the dumbbell up to your chest.

4B Commando plank

Sets 3 Reps 8-12 Rest 60-90sec

“Start in a standard plank position, resting on your forearms,” says Fleetwood. “Push up one arm at a time into a high plank position. Don’t let your hips rock, and push equally into the floor through both feet. Then lower back into plank position.”

5A Dumbbell overhead press

Sets 3 Reps 8-12 Rest 0sec

“Stand holding dumbbells by your shoulders in an overhand grip,” says Fleetwood. “Press the weights above your head until your arms are straight, then lower them back down to your shoulders.”

5B TRX row

Sets 3 Reps 8-12 Rest 60-90sec

Hold the TRX handles and lean back. The closer to horizontal your body is, the harder the exercise will be. You can also bend your legs to make the move easier. Keep your hips up throughout. Pull yourself up until you’re level with the handles by squeezing your shoulder blades together.