Nesrine Dally

Nike trainer Nesrine Dally says scrapping the more complex strength exercises could be the key to making progress

From contralateral and unilateral to plyometrics and calisthenics, strength training can be a quagmire of confusion. And we’d forgive you for thinking that it’s the most challenging exercises that will ensure you reach your goals sooner, but Nike trainer and Muay Thai boxer Nesrine Dally argues that you’ll get nowhere without having a strong backbone of the basics. Move well, move more is her mantra.

‘I make sure that my clients have full technical proficiency and can perform fundamental movements with good form and posture before anything else,’ she tells us. It makes sense; you wouldn’t attempt making a croquembouche before nailing a beginner’s Victoria sponge. Dally explains that, once you can do each foundation move correctly, you’re more likely to reap the rewards (aka achieve your goals) and less likely to end up injured. Vis-à-vis, better equipped to attempt more difficult exercises.

So, first things first. Here, Dally has curated a bespoke full-body strength workout for Women’s Health. It features five exercises that come together to form a stable strength base, as they work on several parts of the body. Dally tells us full-body sessions are also great if you’re tight for time – this one will take 20 to 30 minutes, depending on how much rest you give yourself. Remember: don’t run before you can walk.