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\u2018One of the biggest shifts that Lisa has made in her training was to trade lots of cardio training for a more strength-based system,\u2019 Lisa\u2019s personal trainer Rev Paul Webb<\/a> tells WH. \u2018This was \u2013 and really is \u2013 very beneficial for Lisa and for women as they approach and go through menopause<\/a>.\u2019<\/p>\n \u2018As we get older, we naturally lose muscle mass<\/a> and bone density<\/a> plus other attributes such as power, strength and conditioning,\u2019 adds Webb. \u2018A well-constructed strength programme, such as Lisa follows, has incredible benefits, and research carried out over decades now clearly shows that strength training will have a positive effect on all-cause mortality, lowering the risk factors of heart disease, cancer, dementia<\/a>, diabetes and many more.\u2019 <\/p>\n Social media trends \u2013 which often have a habit of putting certain workouts on a pedestal \u2013 can often mean women feel they must approach fitness in a certain way. The reality? There\u2019s no one-size-fits-all approach and one of the core elements of a great workout programme is not sheer volume, but, rather, functional, full-body fitness. <\/p>\n \u2018Lisa doesn\u2019t swear by one exercise but rather we make sure that we cover all movement patterns in her programme,\u2019 says Webb. \u2018So, for example, we cover a squat pattern, a hinge or bend pattern, a push and pull pattern, a single-leg lunge pattern and a rotational or anti-rotational (plank) pattern.\u2019 <\/p>\n Related Story<\/p>\n \u2018By splitting Lisa\u2019s three weekly programmes into an upper, lower and full-body split, we can make sure that Lisa gets at least two exposures to each movement via different exercises across a training week,\u2019 Webb explains. <\/p>\n So, for those of you who assume that you need to be in the gym five days a week for hours on end to see results, think again. In fact, research suggests<\/a> that just two 30-minute workouts per week can build strength, power and muscle. <\/p>\n The workout<\/p>\n As Webb mentioned, part of Lisa\u2019s weekly split involves a full-body workout. Below, he shows us exactly what that looks like. <\/p>\n Warm-up <\/p>\n Webb says Lisa will first complete a dynamic warm-up<\/a> with drills. Such a warm-up usually involves movement-based mobility work (eg, leg swings, arm circles, glute activation, light lunges), which is designed to get the heart rate up and prepare your joints and muscles for the types of movement they are about to do. <\/p>\n Main session The session is split into three blocks. Where two exercises are listed together, perform them back-to-back before resting. Where one exercise is listed on its own, complete all reps, then rest. Rest 45-60 seconds after each set (or pairing). Complete all sets of one exercise (or pairing) before moving to the next.Short on time? To help speed up the session, Webb adds that you can perform all exercises in a block as a circuit-style session.<\/p>\n Block one <\/p>\n 1A Cable squat and rows \u2013 4 x 10-12 reps<\/p>\n 1B High incline single-arm press and single-leg calf raises<\/a> \u2013 4 x 10-12 of each <\/p>\n Block two <\/p>\n 2A Dumbbell pullover and hip extensions \u2013 3 x 12<\/p>\n 2B Neutral grip pulldowns \u2013 3 x 12-15<\/p>\n
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