I received a question the other day from one of the readers of this blog:
“I have a question. I’m not sure if you can help me, but it’s worth a shot. I’m a 35 year old female. I currently weigh 126 pounds at 5’4″. I have always incorporated squats into my workouts, but have never squatted “heavy”. I am told that is why I’m not getting the results I want. (More definition in legs and great glutes)
Do you have any idea what I “should” be squatting to get those results?
And do I am for a low rep range?
Thank you for you time and motivation. It is great!!”
This is something that I hear pretty often.
Many women have problems getting their legs and glutes to be slim and toned.
The reason that they have so much trouble is because they are often working out to failure.
Many women think that they have to finish their reps until they can’t do anymore.
This is not the truth.
It’s actually low reps that are for toning and strength.
Sticking to 5 reps or less per set and avoiding failure is the way to go.
Why avoid training to failure.. Because training to failure is linked to building muscle size.
This is exactly what Rusty Moore talks about in his Visual Impact for Women course.
So if you are trying to tone your muscles and don’t want them to grow then do less then 5 reps so you are finishing the set when you feel like you can still get about 2 more reps in before failure.
So you won’t be using your heaviest weight possible. Just moderately less.
and if you are trying to trim your legs and glutes I would only work them out 1 time a week.
You can also do deadlifts, lunges, step ups and even split squats in addition to squats.
Choose 2 of those exercises and do 4-5 sets for each of them.
Hope this helps.
If you have any questions of your own then send them on over. I’ll do my best to answer them so everyone can benefit from them.
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