GlowraStrength training guides for women
Short, practical guides to lifting, with the same instructions, photos and numbers as the Glowra app.
- How to do a barbell hip thrustHow to do a barbell hip thrust step by step: set-up, one rep, the cues that matter, common mistakes, and the sets and reps to start with.
- How to do a dumbbell Romanian deadliftHow to do a dumbbell Romanian deadlift (RDL): the hip hinge explained step by step, with cues, common mistakes and starting sets and reps.
- How to do a Bulgarian split squatHow to do a dumbbell Bulgarian split squat: where to put your feet, one rep step by step, cues, common mistakes and starting sets and reps.
- How to do a dumbbell goblet squatHow to do a dumbbell goblet squat, the friendliest squat for beginners: set-up, one rep, cues, common mistakes and starting sets and reps.
- How to do a cable glute kickbackHow to do a cable glute kickback: set-up, one rep step by step, the cues that keep the work in your glutes, and common mistakes.
- How to do a lat pulldownHow to do a lat pulldown on the machine: set-up, one rep, cues for feeling your back work, common mistakes and starting sets and reps.
- Supersets, pyramids and cluster sets explainedWhat supersets, pyramid sets and cluster sets are, with an example of each, and how to choose between them and plain straight sets.
- Sets, reps and rest: a beginner's guideWhat sets, reps, rest and effort mean in a strength workout, and sensible starting numbers for beginners through to experienced lifters.
- When to add weight to a liftA simple rule for when to add weight in strength training, how much to add, and what to do when a lift stops moving.
- Estimated one-rep max: what it is and how to work it outWhat an estimated one-rep max (e1RM) is, the Epley formula with worked examples, and how to use it to see whether you are getting stronger.
- A 30-minute glute workout for your lunch breakA full glute workout in about 30 minutes: three supersets with dumbbells and a band, with sets, reps and rest for each exercise.
- An at-home glute workout with dumbbells and a bandA complete at-home glute and leg workout for beginners using a pair of dumbbells and one resistance band, with sets, reps and rest.
- Hyrox stations in order, and how to practise themThe eight Hyrox stations in race order, what each one is, and how to build a Hyrox practice session with runs and stations.
- How to build a glute workoutA simple structure for building your own glute workout: a thrust, a hinge, a single-leg exercise and a finisher, with example exercises for each.
Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.