All about our EMPOWER Program

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We want to EMPOWER you to learn how to lift weights correctly and to feel confident and strong while doing so!

If you are new to exercising, particularly lifting weights you might hear a few terms you are not familiar with such as tempo, rest periods, sets and reps.

Other things that may be confusing are what weights you should select and how you should progress as movements get easier using existing weights.

We’re here to help with our BRAND NEW EMPOWER Program! – available only in The Healthy Mummy App.

We understand people learn in different ways, if you are a visual learner our in app EMPOWER folder will be perfect for you! However if you absorb more information while reading we’ve got you covered in this blog!

Warming Up & Cooling Down

Warming up and cooling down are essential components of a weightlifting routine. They help prepare your body for exercise and promote recovery afterward, reducing the risk of injury and enhancing performance.

We recommend warming up for a minimum of 5 minutes before each weight training session and after you finish training spend at least 5 minutes stretching to cool your body down.

Listen To Your Body

Before starting any new form of exercise, be sure to get the all clear from your medical practitioner. If you are new to these types of workouts, start slowly and if at any stage during lifting weight, if you feel pain in your back or joints, please pause and rest, choose an easier option provided, or just stretch until the next exercise.


Tempo in weight training is basically the rhythm that you move a weight, including the rest time at the top of the lift and the return of the weight to the starting position.

For example when squatting your program may say temp 3-2-1 this would mean on the downward movement you slowly lower while counting for 3 seconds, hold the squat position for 2 seconds then “explode up” for the 1 second return to starting position.

Sets & Reps

A “rep,” short for “repetition,” which is a single exercise. Example one squat is one rep, 10 squats is 10 reps.

A “set” is a number of reps planned together. Example your program may have 30 squats planned but that is a lot without having a break so it may be broken into 3 sets of 10 reps.

Rest Periods

Rest periods are the time that you wait between sets. Your program may specify different rest periods. Rest in between sets allows the muscle to recover before lifting again, rest periods may range from 30 seconds to two minutes. Some exercises also have short rests between reps.

Weight Selection & Progression

When weight training there is a fine between too light and too heavy. It is important you choose weights that challenge you but they need to be light enough for you to correctly perform each movement without jeopardising your form.

We would much prefer you start with lighter weights if you are a beginner so you can focus on nailing each movement and then increase your weights over time as it becomes easier.

It is important to keep in mind that some muscle groups are much larger and naturally stronger, so you may be able to lift a lot heavier in lower body exercises such as deadlifts and squats. As women we naturally have less muscle mass in our upper body making lifts such as flys, curls and tricep extensions much more challenging even when selecting a light weight.

If you are completing a set of 10 reps for example, you should find reps 8, 9 & 10 more challenging than the reps from earlier in that set. If you are not finding these final reps more difficult it may be time to increase your weights.

Weight training and building muscle involve a combination of consistent effort, proper technique, and understanding the principles of hypertrophy. Here are some key factors to consider

  1. Consistency: Regular workouts are crucial. Muscle growth occurs over time with repeated stimulation.
  2. Progressive Overload: Gradually increasing the weight, reps, or intensity ensures continuous muscle growth.
  3. Hypertrophy: Focus on exercises that induce muscle hypertrophy, typically involving moderate to heavy weights and a rep range of 6-12.
  4. Nutrition: Adequate protein intake is essential for muscle repair and growth. A balanced diet supports overall health and performance.
  5. Rest and Recovery: Muscles grow during rest, not during the workout. Ensure sufficient sleep and rest days.
  6. Proper Technique: Correct form prevents injuries and ensures the targeted muscles are effectively engaged.
  7. Variety: Incorporating different exercises and changing routines can prevent plateaus and stimulate muscle growth.

By understanding and implementing these principles, you can effectively build muscle and improve strength over time.

Weight Training Lifts Explained

  1. Overhead press
  2. Bent over flys
  3. Bicep curl
  4. Bent over row
  5. Laying press
  6. Squat
  7. Front squat
  8. Squat Press
  9. Lunge
  10. Sumo squats
  11. Deadlift
  12. RDL (Romanian Deadlift)
  13. Hip thrust
  14. Tricep extension
  15. Renegade row

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