MK Fitness

The Romanian deadlift is one of the most effective exercises a woman can do for her hamstrings, glutes, and lower back strength.

It is also one of the most commonly skipped because nobody ever explained how to do it properly.

Here is your simple guide:

HOW TO PERFORM A ROMANIAN DEADLIFT:

Stand with feet hip-width apart holding dumbbells or a barbell in front of your thighs

Soften your knees slightly. This is not a straight leg deadlift. The knee bend stays fixed throughout.

Hinge at the hips, pushing them backward as you lower the weight down your legs. Feel the stretch in your hamstrings.

Keep the weight close to your legs the entire way down. It should almost brush your shins.

Drive your hips forward to return to standing. Squeeze your glutes at the top.

Lower slowly. The tempo on the way down is where the real work happens.

Common mistakes: Rounding your lower back at the bottom. Keep your spine neutral throughout. Bending your knees too much. This turns it into a squat. Keep that hip hinge pattern. Going too heavy before the movement feels natural. Start light and build.

Add this to your next lower body session. 3 sets of 10 to 12 reps.

Save this for the gym.

Follow for more women's strength education that makes the weights section feel less intimidating.

🔥 TABATA TUESDAYS 🔥
3 Minute Toned Arms & Shoulder Workout 💪

20 Sec Work
10 Sec Rest
6 Exercises (2 extra on TikTok!)

Complete 4-6 Rounds 💪

Let me know how you get on!
K 🩷

If you have ever had a week where training felt impossible and you could not figure out why, this is probably the reason.

Your cycle is not an inconvenience. It is information.

Week 1 and 2: High oestrogen. Push hard. Go heavy. Attempt personal bests.

Week 3 and 4: High progesterone. Reduce intensity. Focus on technique and recovery.

Train this way for one full cycle and notice the difference.

Save this and share it with every woman you know who trains.

Follow for more women's fitness content that actually explains how your body works.

You do not need six days a week in the gym to change your body.

You need the right plan. Done consistently. Three times a week.

The Busy Girl Weight Loss Plan is a free 12 week workout programme built specifically for women who have a full life and still want real results.

Here is what is inside:

12 weeks of progressive strength training
3 sessions per week maximum
Beginner friendly from day one
Built to burn fat, build confidence, and boost energy
Designed around how a woman's body actually works
Ability to do all exercises with dumbbells at home

Comment BUSY below and I will send it to your DMs right now.

Completely free. No catch.

Share this with a woman who keeps saying she will start when life calms down. Life does not calm down. The plan just has to fit inside it.

Becoming a mum changes everything.

Including the relationship you have with yourself and your own body.

Most fitness content ignores this completely.
It talks about calories and training plans and before and after photos.

But the women I work with are not just looking for a smaller body.

They are looking to feel like themselves again.

Strong. Capable. Present.
In control of at least one thing in a life that often feels completely out of their hands.

That is what my coaching is built around.

If this is where you are right now, you are not alone and you are not stuck.

DM me the word STRONG and let's have a real conversation about where you are and what is possible for you.

I spent years waiting for the right time to prioritise myself.

The school run. The job. The house. Everything else always came first.
Sound familiar?

The women I work with are not unfit because they are lazy.

They are unfit because they have spent years being everything to everyone else and nothing to themselves.

That ends when you decide it ends.

Not when the kids are older. Not when work calms down. Not when you feel ready.

Now.

If you are a woman aged 25 to 50 who is done waiting, follow me.

Everything I post is built for you.

And if you want a free 12 week workout plan built specifically for busy women, follow me on Instagram below and DM me!

https://www.instagram.com/mkfitness_belfast

If you are new to strength training or returning after time away, the goblet squat is where you should be starting.

Here is why it beats the barbell back squat for most women at the beginning of their training journey.

WHY THE GOBLET SQUAT WORKS BETTER FIRST:

1. It teaches the squat pattern naturally because the weight in front acts as a counterbalance It keeps your torso upright which reduces lower back strain

2. It activates your core throughout the entire movement It is easier to correct your own form without a coach present

3. You can progress it with heavier dumbbells before ever touching a barbell

HOW TO DO IT:
Hold a dumbbell vertically at chest height
Feet slightly wider than hip width, toes turned out slightly
Lower down keeping your chest tall and knees tracking over your toes
Drive through your heels to stand

Aim for 3 sets of 10 to 12 reps.

Master this first. The barbell will still be there when you are ready.

Save this for your next session.

Follow for more beginner friendly women's strength content that actually makes the gym feel accessible.