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Published 21 February 2024 4 min read
England Women's Senior Team

Lionesses chat fitness and training advice with Nuffield Health

Written by:

Nicholas Veevers

England trio join Nuffield Health to discuss the importance of resistance training for women

 The Lionesses trio of Lauren Hemp, Niamh Charles and Khiara Keating have been chatting to Nuffield Health about the importance of women's fitness and conditioning
The Lionesses trio of Lauren Hemp, Niamh Charles and Khiara Keating have been chatting to Nuffield Health about the importance of women's fitness and conditioning
England's Lauren Hemp, Khiara Keating and Niamh Charles have spoken about the importance of resistance and strength-based training for women.

New research has revealed only 28 per cent of women believe resistance training should be part of their weekly workout routine.

And speaking with Nuffield Health, the official health and wellbeing partner of the England teams, the Lionesses discussed the findings from the charity’s annual Healthier Nation Index.

Sharing their personal experiences with resistance training, the barriers women face when it comes to exercise, as well as their advice for those who want to try something new, Manchester City pair Keating and Hemp joined Chelsea’s Charles to discuss the topic.

“It's really important from multiple aspects – from an injury prevention point of view, we play a very multi-directional sport, so we need to have strong muscles and ligaments around our joints to be able to support that,” said Charles, with regards to resistance-based training.

“It's also the way that the game's growing, the physical nature of it - it's about being robust and able to [deliver] game after game and be able to use it against your opponents, be able to jump higher than them or run quicker or protect the ball. I think it's a massive part of the game.”

Hemp added: “I feel like sometimes it's deemed a more male thing and, in some cases, so is football but it's been given that exposure and has allowed people to see first-hand that women can do these things as well. It gives more opportunities for that to happen.

“I feel like not only physically, but exercise helps you mentally as well just to switch off from everything…whether that's going for a run or going to the gym, it just helps with that as well.”


To try and tackle these issues, Khiara shared the one piece of advice she follows to overcome some of these barriers.

Khiara Keating: “I think it just comes down to belief. Belief that you can do it. I don't think any of us would be sat here today without belief, do you know what I mean? The more we actually believe in ourselves and believe that we do belong there, we'll be better.”

With My England Football members being able to take advantage of a free seven-day guest pass to any Nuffield Health fitness and wellbeing centre in England, the Lionesses also shared advice for those interested in trying something new.

Whether that’s resistance training specifically, a new sport or just increasing physical activity levels in general, the players were happy to provide their own motivations.

“It’s also about finding ways to facilitate it,” said Charles. “Do you like doing it with friends? Do you like doing on your own? What motivates you and what thing do you enjoy doing most?

“Being able to find what you enjoy will make it more likely that you'll go back and do it, [to get that] motivation to see improvements week on week.”

“It doesn't matter where you exercise,” said Hemp. “You don't have to do it in public. You can do it at home on your own. Just giving yourself that opportunity to give it a go. You might feel a massive benefit from it and it then might give you the confidence to then step into a gym. So, just give it a go and see how you find it.”

Khiara added: “Just believe in yourself with everything, not just sports.

“Believe that you can do it, go out there and try something [with that] self-belief that you actually can go and exercise or you can join the team."

Nuffield Health is encouraging the nation to take control of their health and wellbeing in 2024 and beyond, focusing on their individual needs to reap the benefits both physically and mentally.

Nuffield Health’s partnership with England Football is founded in their shared ambition to improve the health and wellbeing of the nation.

To kick start your goals, join a local Nuffield Health Fitness & Wellbeing Centre or find out more information visit here to find out more.