STRONG IN BODY, STRONG IN MIND

Resistance training: while you’ll know it’s important for building strong muscles and essential for maintaining bone density from your late twenties, it’s also one of the best types of exercise you can do for your inner strength. Multiple studies have linked strength training with boosted self-esteem, while research in JAMA Psychiatry found two strength training sessions a week significantly improved symptoms of mild to moderate depression. PT Tig Hodson, founder of London’s women-only gym Strongher, sees these effects all the time with her clients. Here, she shares three moves to help you cultivate confidence (and amplify your workout wins).

1 | SNATCH

why? ‘Activating your whole body towards a movement and lifting something over your head helps you feel forceful and accomplished. I like to imagine I’m lifting an award when I’m doing it.’ how?

1 | Start with your feet either side of a kettlebell and, making sure your back is flat, hinge at your hips (as if you’re pushing a door open with your bum) and grab the weight, palm facing back.

2 | Pull the weight from the floor up your body, bringing your elbow into your waist and spinning your wrist round – like you’re throwing a jacket over your shoulder – as you lift it over your head. 3 | Reverse the movement to bring the weight back down to the floor. Stick to one side to complete up to 15 reps before changing sides and repeating from the start.

2 | PRESS-UP

why? ‘If you can master holding your own body weight, you can master anything. And once you’ve got press-ups licked, you can do them anywhere, any time you need a you’ve-got-this boost.’ how?

1 | In a high plank position, place your hands about half a hand’s width outside of your shoulders and squeeze your glutes.

2 | Begin lowering yourself down by bending at the elbows, so your arms are bent to 90°. Make sure your chest touches the mat slightly, but your hips don’t.

3 | Once at the bottom, breathe out and push yourself back up to the starting position, ready to go again.

3 | KETTLEBELL SWING

why? ‘Swinging weights brings a great sense of freedom, and you’re using your glutes here – the biggest muscles you have, packing plenty of power.’ how?

1 | Stand with your feet wide, shoulders back and your kettlebell on the ground by your feet.

2 | Push your hips back and bend your knees to grab the kettlebell. Keep your arms relaxed and don’t try to lift – let the weight hang.

3 | Swing the kettlebell back through your legs as you exhale. Imagine there’s a wall behind you to keep you from hyperextending.

4 | Push your hips forward and inhale as you swing the weight up to shoulder height in front of you.

Then use the momentum to keep on swinging.