Many of us out there may skip the strength workout thinking it’ll lead to bulking up a little too much. But the truth is, having the right strength exercises as part of an overall workout can have a range of benefits, and be a whole lot of fun too! Australian badminton player, Olympian and AIA Vitality Ambassador Gronya Somerville shares the go-to workouts that keep her in the game.
Gronya Somerville: My ‘Five Fave’ strength workouts
ARTICLE
1 November 2025
3 min read
3 min read
Let’s bust the strength workout myth
A lot of people skip the strength workout because they think it’ll make them too bulky. But the reality is they’re great for toning up and dropping body fat, and all that will happen long before you put on any bulk. I really think it’s worth anyone, no matter what level they’re at, doing some strength work on a regular basis. And physical benefits aside, it just makes me feel great. The endorphins hit, I feel accomplished, and it always leaves me in such a positive mindset.
My Five Fave Strength Workouts
I like to mix up my strength routine and keep it playful, fun and social. A combo of weights, plyometrics, core, HIIT, resistance band and full body gym work keep things interesting for me. Here are Five Fave workouts.
- Leg Day
Warm up with a variety of plyometrics jumps, go into a lift routine with squats and deadlift. After that, it’s time to focus on unilateral exercises, working each leg with exercises such as Bulgarians and lunge variations.
- 5-minute abs
This is something I started when I was a teenager. Pick 5 core exercises and then split a minute into whatever work/rest intervals is challenging but doable for your level (40 sec work, 20 sec rest is a great challenge). Set the timer and away you go! When it's only 5 minutes long, it’s hard to make excuses and easy to get done no matter how busy you are. Try changing up from bicycle crunches, plank, knee cross and heel taps.
- Full body HIIT (no equipment)
I pick eight exercises, alternating between a jumping leg heavy exercise and a lower HR exercise such as upper body or core. Again, I love to set a timer and split the minute into 40 sec work, 20 sec rest. After one round, I'll take 1-2 minutes rest. That's a 10-minute round, then depending on how I'm feeling I'll repeat for another round or two. I love that I don't need any equipment, so it's great to do at home, on holiday, or in the park, and always makes me feel like I've worked hard afterwards.
- Band workout
This is perfect for when everything is a bit sore, but I want to get some strength in on my travels. I do reps by feeling rather than by time. Exercises such as banded crab walks, lateral lunge, banded kickbacks and banded glute raises are perfect to get the body moving in a gentle way.
- Full body gym-workout
This is my most common type of session which I will do twice a week. It includes activation exercises for glutes, core and legs, followed by rehab exercises, usually for my knees and shoulders, plyometric jumps, leg weights, 1-2 upper body push/pull exercises, then finishing with a core and calf strength super set. It hits all the spots and is great for full body maintenance.
Strength is for life
I know the idea of lifting weights can be pretty intimidating when you’re new to it but just go to the gym and give it a shot. People are generally happy to help a lot of machines have guides on them and there are often coaches floating around. Sometimes the biggest barrier isn’t the weight—it’s the one in your head. But don’t let that stop you. Stay strong and you’ll get stronger, for life.
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Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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