Denise Austin has shared one of her ‘most-loved’ beginner strength-training workouts: her ‘weight training 101′ moves.
‘[These exercises are] empowering, effective, and designed especially for women who want to build strength safely and confidently,’ said the fitness trainer, who has more than four decades of experience.
Austin also performs the workout herself. ‘This is my go-to weight training workout that I do at least three times a week.
‘One member even told me she wished it showed up every week because she loved it so much… and that’s exactly why I keep bringing it back.’
Austin also reminded viewers of the importance of lifting weights for lifelong independence.
‘It’s one of the best ways to stay… fit and healthy. We all need [weight training], especially women over 50,’ she said. ‘Building lean muscle boosts your metabolism, strengthens your bones and gives you the energy and confidence to show up fully in every area of your life!’
Denise Austin’s ‘weight training 101’ strength moves
‘You can start off with no weights and then slowly progress to heavier weights,’ Austin suggests. For this sequence, she’s using 5lb (2.2kg) dumbbells.
Stand with feet hip-width apart, holding a pair of dumbbells in front of you, keeping them close to your thighs.Squeeze your shoulder blades together to keep your back straight, and create a slight bend at the knee. Suck your belly button into your spine to engage your core.Inhale, and hinge at the hips by focusing on sending your hips and bum back. Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back and neutral spine. Keep the dumbbells close to your legs the entire time.Squeeze your glutes to drive back to the starting position. Lockout your hips, but don’t lean back or overextend.
‘Almost feel like the weights are skimming along the front of your thighs and your knees,’ Austin says.
2. Dumbbell front squat
Hold a dumbbell in each hand at shoulder height, with your elbows bent at 90º, upper arms parallel to the floor and palms facing forward. Stand with your feet slightly wider than shoulder-width apart, with your toes turned out slightly. Keep your elbows tucked beneath the weight.Keeping your weight in your heels, bend your knees and lower your hips back and down as if you’re about to sit in a chair.Brace your core as you descend, keeping your chest lifted and your shoulders back.Lower until your thighs are parallel to the floor, then pause briefly.Drive through your heels to return to the starting position, fully extending your hips and knees, and squeezing your glutes at the top.
‘Notice I’m sitting back,’ she says. ‘This is good for our inner thighs and our hip health.’
3. Alternating dumbbell lat pulldown
Stand with your feet hip-width apart, arms extended overhead, holding a dumbbell in each hand, palms facing forward. Brace your core and keep your chest lifted.Pull one elbow down towards your side, keeping it close to your body. Squeeze your lat at the bottom of the movement.Return the dumbbell to the starting position with control, then repeat on the opposite side.
‘This is working your upper back, your core and arms,’ says Austin.
4. Alternating dumbbell Y raise
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Hinge at your hips until your torso is about 45 degrees to the floor, with a slight bend in your knees.Keeping both arms straight, raise one dumbbell forward and slightly overhead into a Y shape while extending the opposite arm behind you. Keep your shoulders down and away from your ears, squeezing your upper back throughout the movement.Lower both arms back to the starting position with control, then repeat on the opposite side.
‘Make sure your abs are tight, your back is straight and your arms are doing the work,’ Austin advises.
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