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I know I'm not alone when I say I'm glad to see the back of the 'skinny' trend and instead see more women embracing the idea of strong. We have a long way to go, of course, but it's certainly positive that women are being encouraged not to bash themselves over calories and instead focus on a clean, balanced diet while prioritising muscle strength. We know that, as we age, having sufficient muscle strength will prevent us from injury and developing skeletal conditions, so it's more crucial than ever to get into the habit of working on our muscles, not for aesthetic beauty standards, but for our overall well-being. So, where to begin? If you're new to strength training, it can sound daunting. But no fear, you don't need to necessarily run to your nearest gym and head straight for the 70kg bench press (in fact, we'd advise you not to). Rather, it's about getting informed on the safest and best ways to incorporate strength training into your exercise routine, especially if you're new to the game. I'm someone who is passionate about health and fitness, and happens to be qualified in Pilates Instruction, anatomy and physiology, so consider this a strength-training bible. I also reached out to other experts and professionals in the industry to give their take, too… What toning really means When we hear the phrase "toned muscles", we might picture washboard abs and enormous cartoon-like biceps like those ads from the 1990s, but what we're really talking about is muscle definition. As you perform strength exercises, the muscles in your body contract to create the movement. Depending on the intensity of the exercise, your muscle fibres are then torn before they start to repair. This repair process then increases the size of the muscles, otherwise known as hypertrophy. Quick science lesson aside, Kate Rowe-Ham, a fitness professional and founder of Own Your Menopause, reiterates the point. "The term toning is one of the most damaging myths in fitness, especially in the context of women's health," she said. "The truth is, muscles don't tone, they either grow (hypertrophy) or shrink (atrophy). What people often refer to as a toned look is increased muscle definition, which comes from building lean muscle and reducing the layer of fat that sits above it." Kate adds that although there's nothing wrong with wanting to increase said definition, the priority has to be strength. "It isn't just about aesthetics, it's about function, longevity, and confidence. Without it, we can lose muscle mass, particularly as we age." The best body toning exercises for females
