We love weight training! It makes us feel STRONG, EMPOWERED and ready to tackle anything life throws at us. Not only that, it has major health benefits:
- Increases muscle mass to help prevent injury, improve range of motion and aid in daily functions.
- Increases bone density - crucial for women in avoiding osteoporosis as we age.
- Lowers stress levels - we all need that!
- Helps with fat loss -. strength training burns calories, which can help you achieve a caloric deficit. Strength training also increases excess post-oxygen consumption (EPOC), which occurs when the body continues to burn excess calories for hours after exercise.
Ok, so we get it. Weight Training = Super Important. But what are those foreign words you've heard floating around, what do they even mean!? Let's break them down:
A "rep," short for repetition, is a single execution of an exercise. One squat is one rep, and 10 squats are 10 reps.
A "set" is a collection of reps. If your goal is to complete 20 squats, you might break your workout up into two sets of 10 reps.
These are movements that require more than one muscle group to perform the exercise. For example, in a bent-over row, in addition to upper back muscles you're using rear shoulders, biceps, forearms, core, glutes and hamstrings.
These are single muscle group movements that require only one muscle group to perform the exercise. For example, a bicep curl only requires the biceps.
Two exercises performed back-to-back with no rest in between. For example, one set (i.e. 8 reps) bent-over row followed by one set incline push ups.
Why it works: No rest periods increase the intensity of the workout and, if you choose 2 exercises in the same muscle group, you'll increase strength and muscular endurance at the same time!
Isometric moves are done by staying in a single position and holding it! Think planks, wall sits and glute bridges.
Why it works: An isometric contraction happens when your muscle tenses while not changing in length i.e. the muscle is flexed but doesn't expand or contract. An excellent way to strengthen a specific muscle group with zero impact (or equipment, perfect for training at home).
Hello and Welcome!
Hi! I'm Amanda and I'm so glad you found us. We would love to help you reach (and maintain!) your health and fitness goals.
I started She's a Knockout in 2009 after discovering for myself the life-changing benefits of healthy eating and regular exercise and becoming a qualified personal trainer and boxing instructor - I wanted to empower other women by sharing this knowledge!
I've lost over 20kg myself and have kept it off many years and 2 kids later.
Along the way there's been challenges - learning about nutrition and exercise, struggling for years to fall and stay pregnant, then sustaining a healthy and active lifestyle while raising young kids.
I've personally selected a team of positive, empathetic, encouraging and professional female trainers to help you lose weight, get fit and feel strong, sexy and confident! We specialise in training women in all stages of their lives, including prenatal and postnatal.
We come to you in many locations across Perth - whether it's your home, local park, apartment gym or office.
We bring all the equipment and will come at a time and place that suits you.