If you want to start strength training – which, of course, we very much recommend – but don’t know where to begin, you’re far from alone.
There appears to be a bit of an awareness gap when it comes to strength training. Just because women know regular resistance training is key to healthy ageing doesn’t necessarily mean it’s easy to get started.
In fact, a 2022 analysis of Sport England’s Active Lives Survey found that just 4.3% of women aged 19-65 met the official recommendation of doing muscle-strengthening activities twice a week.
But the benefits – from stronger muscles and bones to better posture, improved joint health and a faster metabolism – are simply too good to miss.
A recent study of more than 5,000 women aged 63-99 linked greater muscular strength with a significantly lower risk of death. In light of this – and the wider evidence supporting regular strength training for women – the researchers concluded that ‘strength and promoting its maintenance are instrumental for optimal ageing‘.
While awareness of the importance of strength training is steadily growing, it’s clear we still need to spread the message that it doesn’t have to be complicated. Simplicity is key.
Someone championing that exact message? Women’s Health favourite and Olympic gold medallist Sally Gunnell OBE, who recently shared another of her simple full-body workouts using just two dumbbells – no gym membership required.
‘This is a brilliant home workout that can be done with just dumbbells,’ she wrote on Instagram.
The workout
How to do it: Sally recommends completing these five exercises for 3-4 rounds, resting as needed between exercises. If you don’t have dumbbells, start with bodyweight before progressing to weights when you feel ready.
Not sure which weight to choose? Check out our handy guide here.
How to do the exercises
Single-arm shoulder press x 10 each side
- Sit with your feet hip-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. Rest your other arm by your side.
- Keep your head and spine neutral, your shoulders relaxed and your core braced.
- Press the dumbbell overhead until your arm is fully extended, keeping your wrist stacked over your elbow. Avoid arching your lower back or using your legs to generate momentum.
- Lower the dumbbell back to shoulder height with control.
- Complete all the reps on one side before switching arms.
Floor press x 10
- Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell in each hand directly above your shoulders.
- Brace your core and lower the weights until your upper arms gently touch the floor.
- Press the weights back to the starting position.
Split squat x 10 each side
- Stand with your feet underneath your shoulders, holding a dumbbell in one hand. Step the opposite foot forward into a split stance.
- Keep your torso upright as you bend both knees, allowing your back heel to lift as you lower under control. As Sally notes, only go as low as feels comfortable.
- Pause, then drive through your front heel to return to standing.
Seated tricep extension x 10
- Sit with your feet hip-width apart, holding one dumbbell in both hands.
- Extend your arms overhead so the weight sits above your head.
- Keeping your upper arms still, bend your elbows to lower the weight behind your head until your elbows reach roughly 90 degrees. Keep your elbows pointing forwards rather than flaring out.
- Extend your arms to return to the start.
30-40 second wall sit
- Lean against a sturdy wall with your feet planted firmly on the floor.
- Slide down until your knees are bent to around 90 degrees, then hold the position for 30-40 seconds.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
