Switching from cardio to strength training played a crucial role in Alison Hammond, 51, losing 11 stone. Her first PT Ellis Gatfield, who began training Alison five years ago, told us she ‘Never enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training’.
Alison later went on to train with fitness coach Lui Mancini – and resistance training remained the focus of her routine. Lui prescribed workout splits, dedicating each of her workouts to different muscle groups with one-two upper-body strength sessions and one-two lower-body strength sessions per week. The goal was to target body parts more effectively for muscle growth and strength gains, while allowing for opposing muscle groups to rest and fully recover between sessions.
@luimancini – Instagram
As for the significance of strength training, Lui says it was indispensable. ‘I believe this helped Alison greatly as she developed more muscle, which in turn means your metabolic rate (how many calories you burn at rest) increases. This helped burn more fat, which also helped with mobility and cardiovascular endurance,’ he tells Women’s Health.
‘We kept the intensity high in every session by lifting weights that challenged her and minimising rest, but also made sure we did what Alison enjoyed as that way I got the most out of her. But even if she found something tough, she never gave up and always got it done.’
Inspired? Below, Lui shares an exact 30-minute upper-body strength workout from Alison’s programme.
A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.
30-minute upper-body strength workout
10-minute warm-up: steady treadmill walk/indoor cycle
1. Lat pulldown:
Rest: 45-60 secs between sets
2. Dumbbell row:
Rest: 45-60 secs between sets
3. Seated shoulder press
Rest: 45-60 secs between sets
4. Dumbbell lateral raise (drop set)
Sets: 3 drop sets Each set performed as:
Rest: 45-60 seconds between drop sets
(No rest between weight changes within the drop set.)
How often to do the workout
‘Alison and I would do a minimum of two sessions per week,’ Lui says. ‘This would increase to four sessions, depending on her workload, energy levels and time of the month.
‘How often you do the session depends on the time you have and what your goals are. I like the upper/lower split as you can hit everything twice in each week with three rest days to recover where needed.’
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