Weight Training For Women: 7 Things You Should Know First!

So, are you a woman who wants to start weight training?

Then you've come to the right place!

We're helping women like you get strong, and today we're getting you on your strength training journey.

Nerd Fitness Coaches Help Women Become Superheroes! Find out more here.

Here's what we're going to cover in our guide to strength training for women:

After today's guide, you'll know exactly how to transform into a superhero!

What makes me so confident? How do I know so much about women who get strong?

Allow me to introduce myself: my name is Staci Ardison.

This is me deadlifting 455 pounds:

I am currently the Senior Coach here in the Nerd Fitness Coaching Program.

And no, I wasn't born that strong (that would be strangely great). It was only after I discovered my love for weight training that I learned how to handle such a weight.

Of course, we're not going to get you to lift that much at first. But we're going to put you on a path that someday you can if you want to.

Before we get to it If you're in a hurry, we want you to know that we've put all of our strength training material together in a friendly guide for you to read at your leisure (I imagine yourself reading the guide by the pool and sipping a lemonade ).

Download Strength Training 101: Everything You Need To Know If you sign up for the Rebellion below (that's us!):

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly all in one.

Should women lift weights? (Why You Should Start Weight Training)

Everyone should start weight training: people of all genders and genders, the young, the old … everyone. (1)

We'll discuss the benefits in detail in our introduction to strength training, but I'll highlight a few examples now. (2)

# 1) When you are stronger, life is easier. You don't have to call for help to get that 50 pound bag of dog food off the top shelf or carry an air conditioner up a flight of stairs. Life is easier when you are stronger.

# 2) Less risk of injury – As you build strong muscles, you also build stronger bones, ligaments, and tendons, making you less prone to injury when doing things you love (like playing a Quidditch league). (3)

# 3) Helps Combat Age-Related Muscle Loss,(4) Allow us to remain independent longer as we get older:

# 4) muscle is harder to maintain which means you have to eat more just to hold on to. (5)

# 5) Relieve pain – A strong body makes life easier in your joints and allows you to adopt better posture and relieve back / hip pain. (6)

# 6) Appearance – that is a personal preference! Some women like to have lots of muscle, and some don't. While you may not see how to reduce fat, there are areas where you can gain more muscle and thus change your body shape. When I grew up, I was an extreme pear shape, but now I've got more of an hourglass shape because of weight training.

# 7) Live longer – want to spend more time on earth? Strength training and muscle building will help you with this. (7)

While weight training is one of the best things you can do for your health, it is estimated that only about 20% of women do it, well below that of our male counterparts. (8th)

That sucks.

Reversing this trend is part of my life's work and I need your help to do that.

You in?


Follow a step-by-step plan to get strong under the guidance of a nerd fitness trainer!

Is Weight Training Different for Women?

Here's something that might shock you: There's no reason everyone – regardless of gender or gender – shouldn't strength train the same way!

Yes, you don't need 3 pound dumbbells unless you like 3 pound dumbbells! You can work out with weights and barbells just like anyone else in the gym.

Yes, there are biological differences between the sexes. For example, people with typical male anatomy produce more Type IIa fibers during strength training than people with typical female anatomy, who in turn produce more Type I fibers than men. (9)

Don't worry about that though.

We don't have to lose you in the weeds. (10)

The American College of Sports Medicine does not differentiate between the sexes in its strength training recommendation. (11) Neither do we.

What exactly is strength training?

"Strength training" of any kind can be explained by two things:

# 1) movement of any weight (including your body weight) – Do ANY exercise that pushes your muscles out of their comfort zone and forces them to rebuild stronger in preparation for the next challenge.

# 2) Progressive Overload: a little more effort than last time (lift a heavy weight or do 1 more repetition) consistently. Your muscles must constantly adapt and will constantly rebuild to get stronger.

Coach Jim guides you through various strategies for progressive overload in this video:

Before we dive into strength training, I need to answer a question we keep getting from the wives of our coaching clients:

Do I get bulky lifting weights?

When you see a woman who is incredibly muscular and extremely low in body fat, I can assure you that she has worked her bum for a very long time with the very specific goal of building muscle and looking that way.

It's not something that happens overnight or by accident.

We just don't have the same amount of testosterone as people of male anatomy to get there easily. (12) This is covered in detail in our guide to building muscle as a woman.

If you want to gain muscle but not as much as a professional bodybuilder – don't worry, this doesn't happen by accident.

So delete "I don't want to become cumbersome" from your colloquial language.

Okay, let's talk about how you can actually start weight training.

Strength training level 1: body weight training

If you are just starting your strength training, our first stop will be a bodyweight workout.

Bodyweight training is simply an exercise where your own body is the "weight" that you "lift".


This is the BEST place for anyone, regardless of weight or age, to start their strength training journey.

Why is this the best place to start?

Here are two major reasons for weight training:

# 1) You always have your body with you (unless you are a ghost, in which case it is awkward). This means you can workout ANYWHERE with bodyweight training:

# 2) Using your body for weight training is the most "human" thing ever! By learning to push and pull and hang and crouch and fall, you are doing what your body is literally designed to do.

By getting strong with body weight movements, you make yourself anti-fragile and less prone to injury.

Bodyweight training is not as easy to “scale” difficulty as some of the other strength training methods (“loading barbell”), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee pushups:

Then go for regular pushups:

Then increased pushups:

Then even to things like handstands:

And even handstand pushups:

You just need to know how and when to scale (we can help there too).

Let's create a body weight training program for you!

Would you like an example of a body weight workout that you can try? You have it:

This is the beginner bodyweight workout (3 rounds):

  • 20 body weight squats.
  • 10 pushups.
  • 10 walking lunges (each leg).
  • 10 rows of dumbbells (use a milk jug or other weight).
  • 15 Second plank.
  • 30 jumping jacks.

Do you want a change? Try 8 other workouts at home.

You can also create your own equipment-free workout by reading 42 Best Bodyweight Exercises.

Strength training level 2: dumbbell workouts

The next stop on our strength training journey involves lifting some actual weights!


Dumbbells are a great first step into the world of weight training and weight training:

  • Most gyms have free weights, even if it is a simple gym in your apartment complex.
  • A row of dumbbells doesn't take up much space. This means you can have a couple at home without taking up a lot of space.
  • Dumbbells make it easy to add difficulty to a body weight move: For example, holding dumbbells while doing lunges.
  • Dumbbell exercises can be less intimidating than barbells for some, and are a step towards barbell training.
  • Dumbbells have an additional stabilization challenge, and will point out muscle imbalances fairly easily ("Oh, my right arm is stronger than my left arm.").
  • You can easily scale it. Once the 10 pound weights get too easy, take the 15 pound weights!

Here is a beginner's training that you can take from our Level 4 Gym Workout "Dumbbell Division":

  • 10 cup squats
  • 10 pushups
  • 10 rows of dumbbells per side

To do a cup squat:

This is a push-up in the right form (if you skipped the last section (13)):

And this is how you do a row of dumbbells:

If you join at home, you have just done your first full body workout with weights!

Do you want a tailor-made dumbbell workout? Something for the weights in your apartment gym?

Our Nerd fitness trainer can do just that! Plus, they'll scale your workouts as you get stronger and turn you into a superhero!

A nerd fitness coach can set up a dumbbell workout for you and guide your strength training!

Strength training level 3: The wide world of dumbbells

You managed! Now is the time to start exercising with barbells!

This will help you become extremely powerful and strong.

That's how I turned into who I am today.

The reason barbell training is so important is because you can lift heavy weights and perform movements that will recruit every muscle in your body. This is great for building powerful, strong muscles in your core, legs, glutes, etc.

We're talking about exercises like the squat:

And the barbell deadlift:

Show me someone who is strong in both movements and I'll show you someone who is in better shape than most people.

But wait!

Even an empty barbell can be heavy (usually 20 kg). So before we jump into the deep end, let's make sure you're strong enough to move on.

You must be able to do a cup squat with a 45 pound dumbbell (see above) and the Romanian deadlift with a 20 pound dumbbell.

Here's how to do the Romanian deadlift with dumbbells::

Our test to see if you can handle barbell training will be that Level 4 Gym Workout: Dumbbell Department C. (taken from our Beginner's Guide to the Gym).

You need to be able to go through the following before you start exercising with barbells:

  • 10 cup squats – 45 lbs (20 kg dumbbell),
  • 10 Romanian deadlifts with 20 pound dumbbells (9-10 kg)
  • 10 push-ups (on your knees or normal)
  • 10 rows of dumbbells with each arm – at least one 20 pound dumbbell

Can't these movements be done with this weight? Stick to the level 4 gym workouts until you have built up the strength to get down to barbells.

Once you can do the above, the real fun will begin!

We're going to replace the cup squat with a back squat and the RDL with a barbell deadlift.

Here is a video demonstration of how to perform the barbell squat:

I also encourage you to read how to crouch properly for a full tutorial, especially if you are just starting to learn how to crouch.

Here is a step-by-step video on how to deadlift:

Again, make sure you read how to safely deadlift with proper form when you are just beginning your deadlifting journey.

Once you have mastered these two movements, it's time for a full body workout with barbells!

We'll give you two different days to switch between.


Do 3 rounds:


Do 3 rounds:

  • 5 Romanian barbell deadlifts
  • 10 pushups
  • 10 rows of dumbbells per arm

That's it! If you do this once a week, you'll be rocking a great strength training exercise.

Are you doing the training right?

A great way to tell is to record the movement yourself, then match it to the gifs and videos in this guide. If they look closely, you are fine!

We also offer form reviews in our 1-to-1 online coaching program. A nerd fitness coach (like me!) Will check your movement through our chic app to make sure you're exercising properly and safely!

Have your exercises checked by a nerd fitness coach and guide your workout!

How Much Weight Should Women Lift?

We have a FULL resource on how to determine your starting weight for a lift, but I'm going to give you the basics here.

The easy to learn but hard to work answer: lift enough to get through the set, but not too much so that there is NO fuel in the tank at the end.

And then try to lift light more than last time.

How much weight should I start with?

  • If you are using dumbbells or a kettlebell, always err on the side of "too easy" versus "too difficult". You want to learn the movement properly and build the correct form.
  • When you exercise with a barbell, ALWAYS start with ONLY the bar regardless of the exercise (remember, a standard barbell weighs 45 pounds).

"How fast should I add weight to the bar?"

Here's what we teach all of our coaching clients: Add the minimum amount of weight every week, even if you THINK you can lift more. Better to end a workout with full swing and say, "I can do more!" when defeated and said "that was too much, crapola."

Think of it this way, even if you only added £ 5 a week to the bar, you would be lifting more than £ 300 in a year!

So go slow Steve at Team NF even bought small weights of half a pound and added many of his lifts by just 1 pound a week. It's a big part of how he went (jokingly) from Steve Rogers to Captain America.

And if you're looking for this content in an easy-to-digest form, download our free content Strength 101 guide if you join the rebellion below:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly all in one.

Can Weight Training Help You Lose Weight?

We have constant questions about weight loss and strength training that we cover throughout our strength training 101 series.

Let me go into that briefly here:

Fat and muscle are two different things – one cannot transform into the other.

We all have a lot of muscles at the moment (otherwise we would not be able to move, walk, sit upright, etc.), the muscle is just hidden under a layer of body fat.

In order for us to lose weight and look better, we want to do two things:

  • Build our muscles stronger and tighter.
  • Reduce The Fat Covering These Muscles!

And luckily, both things happen at the same time through strength training!

So NO, you don't have to lose weight before you start weight training.

You will lose weight through weight training (and keep the muscle you have).

You DO NOT have to spend hours doing cardio to lose weight – 90% of the weight loss is a result of your diet. In all fairness, you never have to step foot on a treadmill again (unless you want to).

Weight training will help you lose weight and look better when you do two key things for effective weight loss:

As we said in our article "Why can't I lose weight?" (Full of funny Harry Potter testimonials), the combination of calorie deficit and weight training is magical:

  • You are not consuming enough calories to carry out your body's daily functions.
  • Your body needs to use lots of calories to rebuild the muscle that was broken down during strength training.
  • Your body has no choice BUT it does Draw from fat reserves to get things done!

Only by doing these two things (get strong, cut calories) do all kinds of sorcery and witchcraft take place in your body:

  • Get stronger and keep the muscle you have.
  • Build tight, dense muscles.
  • An accelerated metabolism in building muscle.
  • Burning body fat to get things done.

Yes you hear me right

Lose the body fat sitting on your muscles and you will make your muscles tighter and denser = look better without clothes.

How do you put that into practice?

  1. Pick one of the strength training programs we covered earlier (start with the beginner bodyweight workout if you're not sure where to start).
  2. Calculate your daily calorie needs.
  3. Find out which diet is best for you and make a small change.

Oh, what's this? Just want someone to tell you exactly how to exercise for your body and how to eat for your goals?


Check out our 1-on-1 coaching program – it has helped hundreds of women lose weight through weight training – and eating right. We'll work with you on habit building and lifestyle design to actually get things done!

Let's create a weight loss program that lasts! Find out more here.

The best strength training exercises for women

Great news:

The best strength training exercises are universal. Regardless of your size, shape, gender, gender, age, or if you love Star Trek more than Star Wars, these are the best exercises to help you build a great body.

I'm going to share with you the 9 best strength training exercises every beginner should be able to master (scroll down for a full video and explanation!):

  1. Push up: uses every pressure muscle in your body (chest, shoulders, triceps)
  2. Body Weight Squats: uses every muscle in the lower body (quads, hamstrings, glutes, core)
  3. Body weight series: works on every "pull" muscle and prepares you for a pull-up!
  4. Pull-up or pull-up: the best "pull" exercise in history! Everyone should have a goal to get their first pull-up.
  5. Bodyweight Dip: Advanced "push" movement that engages your push muscles (chest, shoulders, triceps) in a different way than push-ups.
  6. Barbell Squats: The best bang for your buck in building muscle. Recruits almost every thrust muscle in your whole body and great core workout.
  7. Barbell Deadlift: Every trainer's favorite exercise at Nerd Fitness. Uses every pull, leg, and core muscle in your body.
  8. Barbell bench press: as simple and powerful as they come. Uses every "push" movement in your upper body and can make you darn strong!
  9. Barbell press: Press the bar above your head! Targets your shoulders and triceps more than your chest.

Click on any of these exercises for a full step-by-step explanation of the movement:

1) The push-up: The best exercise you could ever do for yourself when it comes to using your body weight for compression muscles (chest, shoulders, and triceps):

2) The squat in body weight: This exercise serves a dual purpose in that it forms the foundation for building strength AND helps build adequate mobility. If you ever want to do a barbell squat, you need to work on getting the right depth with a bodyweight squat first!

3) The inverted body weight series: By the time you get your first chin-up or chin-up, these exercises are great for building your traction strength (back, biceps, and forearms).

4) The pull-up and chin-up: As soon as you can carry your body weight over the bar, the world becomes your playground. No strength training should be without pull-ups or pull-ups! (Click here if you have can't do a pull-up or pull-up yet?)

5) The Bodyweight Dip: If you're getting stronger with pushups and need to find a way to increase the challenge, consider dips. Warning: These are very advanced but incredible strength building exercises.

And now we're on to the best strength training exercises:

6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your body. It also burns crazy calories and makes life better. It is a must-have:

7) The barbell deadlift: Perhaps the best exercise ever. Actually no, it's the best exercise ever. It is certainly the most original: “Lift the weight off the floor. Done. "

This is a very technical elevator. So be sure to check out our article on how to do this with the right form:

8) The barbell press: Press a barbell over your head. This will recruit all of the muscles in your chest, shoulders, and arms so you can lift the weight above your head.

As a bonus, you really need to flex and support your core in order for these muscles to work too.

9) The barbell bench press. Lie on a bench and lower a barbell until it almost touches your chest. Stop and then push it towards the sky again. To repeat! And get strong.

Your mission, should you choose to take on it: Make a commitment to try ONE of these movements for the next week. To use 20 seconds of courageRecruit a friend who has trained or previously trained and do your best.

And if you want someone to help you incorporate these into an exercise program, teach you how to properly do these movements and be confident that you are exercising properly for your goals.

Let's create an exercise program that fits your busy life!

A Meal Plan for Weight Training (Healthy Eating 101)

So far we have more or less only talked about strength training exercises.

This makes sense as it is in fact a guide on how to do certain exercises in order to get strong.

However, we constantly remind our coaching clients that 90% of their success or failure on their fitness journey is due to what they eat.

"Success" in this context really depends on your goals.

  • Would you like to massage yourself? You have to eat more calories than you burn.
  • Do you want to lose weight? You need to eat fewer calories than you burn.

At this point you might think, "Staci, how many calories do i need? "

To answer that question, it's time for the nerd fitness calorie calculator!

(Click here for our metric calculator)

(Hint: We used the Mifflin-St Jeor equation to create this calculator! (14)).

  • If you want to build yourself up and gain weight, Take your TDEE and add 250 calories to meet our daily goal. This should result in half a pound a week.
  • Do you want to lose weight? Take your TDEE and subtract 250 calories to meet your daily goal. This should result in a loss of around half a pound a week.

The other part of the equation outside of a calorie excess / deficit is protein.

Since you are weight training and building muscle, you need to make sure that you are eating protein with every meal. It is the number one macronutrient for building new muscle tissue. (15)

Protein can come from any number of sources, including:

  • Meat (steak, bison, pork).
  • Poultry (chicken, turkey, duck).
  • Eggs! (16)
  • Cheese and dairy products.
  • Fish and shellfish (salmon, tuna, shrimp).
  • Legumes (black beans, chickpeas).
  • Other veggie protein sources here.

As we cover in our “How Much Protein Do I Need?” Article, the amount of protein needed for muscle growth varies widely from source to source (and from woman to woman). (17)

Here is our recommendation:

  • If you are a healthy weight, active and want to build muscle, Aim for 1 g per pound of body weight (2.2 g / kg).
  • If you are an experienced bulk lifter, An intake of up to 3.3 g / kg (1.50 g / lb) can help you minimize fat gain.

Let me simplify it for you:

"To build muscle, aim for at least 1 gram of protein per pound of body weight (2.2 grams per kg)."

If you're curious from our article on healthy eating, a serving of protein looks like this:

This is how much protein a serving of food contains:

  • 113 g of chicken contain around 30 g of protein.
  • 113 g of salmon contain 23 g of protein
  • 113 g of steak contain 28 g of protein.

Do you want to get more protein? Consider protein shakes. Rebel leader Steve and I supplement each other with daily shakes to help meet our protein goals.

Whatever you do, make sure you get enough!

Whenever we talk to new online coaching clients, protein is the macronutrient we start every discussion with! It's SO important when it comes to losing weight or building muscle. I'm not kidding when I say it should be a part of every meal you eat.

A nerd fitness coach can guide your diet and create customized workouts for strength training!

The most frequently asked questions about strength training for women

Here are some of the most common questions we get from women starting their strength training practice in our 1-on-1 coaching program.

# 1) Do I get bulky weights? I really don't want to.

I have great news!

Weight training doesn't make you bulky unless you want to!

What if you want to build yourself up? That's great!

Here's how to properly build muscle.

You can choose how you want to look, so do it.

Remember that women who compete as bodybuilders didn't look like this overnight:

  • They specifically ate, exercised, and possibly ingested supplements to make them look like this! Which is great. Good for you.
  • You have been working towards this goal for years, probably decades.

Here is the truth: When you take on heavy things (like barbell training), your muscles get STRONGER (but not necessarily bigger).

If you actively eat to build muscle and get bigger, you CAN build muscle and size.

Again, if you want bigger arms or stronger glutes, AWESOME. You do you

Let's talk about the opposite: When you ingest heavy things and eat a calorie deficit, your muscles become stronger and denser. You will burn the fat on your muscles and you will lose weight and get that "toned" look that many women are looking for.

Return to our healthy eating section to learn more about calorie deficits and excesses.

# 2) Can I Reduce Fat With Certain Exercises?

Sir Mix-A-Lot was wrong. Don't do side turns and sit-ups because you're wasting your time!

  • Lateral bends cannot get rid of love handles. They simply strengthen your side muscles without actually reducing fat there and may make you taller around the waist unless you change your diet too.
  • Sit-ups don't remove belly fat. They can also devastate your lower back and are an incomplete exercise.

Your body cannot reduce fat in certain places. If you have flabby arms or a big belly, getting thousands of bicep curls and thousands of crunches won't help.

Your body is genetically predisposed to store fat in certain places in a certain order.

When you start losing weight, your body will also lose the fat that you currently have, in a certain order – it can be off your arms first, then your legs, then your stomach, then your chest, then yours Loosen butt.

Or in a different order, depending on your personal genetic makeup.

No specific movement changes as this fat disappears.

Do you want to lose weight? Reduzieren Sie Ihre Kalorienaufnahme auf eine Weise, die Sie nicht unglücklich macht:

Wir behandeln ALLE gängigen Diäten und warum sie ALLE funktionieren … vorübergehend in unserem Artikel über "Welche Diät ist die richtige für Sie?" (Mach einfach nicht die Militärdiät!)

Hier ist die Wahrheit: Ihre Ernährung – insbesondere wie viel Sie essen – wird für 80-90% dieser Fettabbau-Gleichung verantwortlich sein.

Die anderen 10% -20% können aus Krafttraining und lustigen Übungen stammen.

Große zusammengesetzte Bewegungen, die viel Muskel rekrutieren (und somit Ihren Körper dazu zwingen, viel Muskel wieder aufzubauen, was zusätzlichen Kalorienverbrauch erfordert, selbst nachdem das Training beendet ist). Unser Abschnitt über die besten Krafttrainingsübungen für Frauen wäre ein gutes Beispiel für zusammengesetzte Bewegungen.

# 3) An wie vielen Tagen in der Woche sollte eine Frau Gewichte heben?

Sofern Sie nicht jahrelang Krafttraining absolviert haben und nicht wissen, was Sie tun, empfehlen wir Ihnen, eine Ganzkörperroutine zu wählen, die Sie 2-3 Mal pro Woche durchführen können.

Sie bauen Muskeln auf, während Sie sich ausruhen und nicht trainieren. Daher möchten Sie in der Regel 48 Stunden, bevor Sie dieselbe Muskelgruppe wieder beanspruchen.

Wenn Sie es bis zu unserem Abschnitt „Die weite Welt der Hanteln“ geschafft haben, können Sie das tun TAG A. Training am Montag und am TAG B. Training am Donnerstag. So haben Sie genügend Zeit, sich zu erholen.

Mehr wollen? Vielleicht schleichst du dich am Wochenende für eine kurze Wanderung weg.

Lesen Sie „Übung ohne es zu merken“, um weitere Ideen zu erhalten, wie Sie Ihren Körper in Bewegung halten können!

Mach dir keine Sorgen, wenn dies auf den ersten Blick nicht viel zu sein scheint. Wir sind zunächst daran interessiert, die Gewohnheit des Krafttrainings aufzubauen. Wir können die Frequenz erhöhen, sobald Sie rocken und rollen.

Das Erlernen der Essenszubereitung ist auch eine gute Nutzung Ihrer Zeit zwischen den Trainingseinheiten.

4) Kann ich zu Hause Krafttraining machen?

Sie können sicher!

Viele unserer Coaching-Kunden sind einfach durch Körpergewichtsübungen zu Hause in Form gekommen.

Hier sind einige Ressourcen, mit denen Sie Krafttraining in Ihrem Wohnzimmer absolvieren können:

Wir können Ihnen auch ein individuelles Training für Ihre genaue Situation zusammenstellen, egal ob Sie zu Hause oder im Büro festsitzen. Wir können eine Lösung erstellen, die zu Ihrem geschäftigen Leben passt!

Zu beschäftigt, um zu trainieren? Lassen Sie sich von uns eine maßgeschneiderte Lösung für Ihr Leben erstellen!

Wie man als Frau mit dem Heben von Gewichten beginnt (Nächste Schritte)

Seit 2009 hat das Team Nerd Fitness enorm viel darüber gelernt, wie man den Damen dieser Community am besten dient.

Ich möchte meine Lieblingserfolgsgeschichte mit Ihnen teilen.

Lernen Sie Leslie kennen, eine sehr sitzende alleinerziehende Mutter, die viele Stunden arbeitet und mit dem Nerd Fitness Coaching-Programm über 100 Pfund abgenommen hat:

Was hat ihre epische Transformation beflügelt?

In zwei Worten: Krafttraining.

Leslie lernte den richtigen Weg zu trainieren, nahm eine Langhantel, korrigierte ihre Ernährung und macht jetzt verrückte Dinge wie Handstand und Ringarbeit!

Wenn Sie es also satt haben, dass Sie denselben alten Mann haben und bereit sind, mit dem Krafttraining zu beginnen, sind Sie hier richtig!

Sie sind sich nicht sicher, was Sie tun sollen oder wie Sie anfangen sollen?

1) Schauen Sie sich unser 1-zu-1-Coaching-Programm an! Unsere Philosophien helfen Frauen wie Leslie oben und sie können die Philosophien sein, die Ihnen helfen, von innen und außen stark zu werden.

Klicken Sie auf das Bild unten, um einen Anruf zu planen und zu prüfen, ob wir gut zueinander passen!

2) Wenn Sie eine tägliche Aufforderung zum Training im Fitnessstudio (oder zu Hause) wünschen, schauen Sie sich NF Journey an. Unsere unterhaltsame App zum Aufbau von Gewohnheiten hilft Ihnen dabei, häufiger Sport zu treiben, gesünder zu essen und Ihr Leben (im wahrsten Sinne des Wortes) zu verbessern.

Probieren Sie Ihre kostenlose Testversion hier aus:

3) Mach mit bei der Rebellion! Unsere kostenlose Community besteht aus Hunderttausenden, die auf der ganzen Welt verstreut sind, und wir brauchen gute Leute wie Sie!

Sie können teilnehmen, indem Sie sich in der fantastischen gelben Box unten anmelden. Ich sende Ihnen eine Reihe kostenloser Anleitungen und druckbarer Workouts, einschließlich unserer Stärke 101 führen!

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly all in one.

4) Mach diese Woche ein Krafttraining! The most important step you can do is to actually start.

Du schaffst das. You can do it. I know because we’ve seen it countless times here at Nerd Fitness.

Enough from me though, now it’s your turn:

Are you just starting your strength training journey?

Do you strength train at home or the gym?

Any weight lifting tips or tricks we missed?

Lass es uns in den Kommentaren wissen!


PS: Make sure you read the rest of the articles in our Strength Training 101 series:


Photo source: Women’s day 2015, Goodbye Batman, Scenes from an empty lot in Brooklyn, DSC_0254, tonobalaguer © 123RF.com, Pirate girl, The Breakfast of Jedi, Cecaelia has come, Lance Cpl. Tayler P. Schwamb.

GIF source: Thumbs up, Emma Stone Yes, Bird Delete, Lisa Simpson, Duh, Ninja Turtles, hiking.

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