Who says girls can’t do weights? Strength training is one of the best things you can do for your body, health and confidence. For the next 20 days, Cassie White, Sydney-based personal trainer, yoga coach and health journalist, will take you through the moves to master your own strength workout at the gym.

Day nine: how to do a goblet squat

This move works the quads, glutes, hamstrings, calves and erector spinae (back). Follow the video above for correct technique.

How many? Do three sets of 12 reps, resting 60 seconds between sets.

Great for: building strength and fat loss.

Video by Jason Lee

Want more? Try the complete series:

Day one: how to do the barbell deadlift

Day two: how to a barbell squat

Day three: how to do a dead ball slam

Day four: how to do a Bulgarian split squat

Day five: how to do a dumbbell chest press

Day six: how to do a kettlebell deadlift

Day seven: how to do a single leg deadlift

Day eight: how to do a dumbbell overhead press