Do you want to feel strong – powerful, gungho, capable, on fire – like you could take on the world?** If so, you’re definitely not alone. Many women have been there – feeling out of shape and out of steam, environmental factors and circumstantial difficulties making it almost impossible to get back into a good exercise groove. But this wouldn’t be much of a story if that were all there was to being stuck: if they simply found exercising for fitness and health effortless, incremental and inspirational. No, those are the fortunate few. Most people experience it as an internal battle for motivation, an ever-present enemy of lukewarm feelings and inertia. But more good news: we don’t have to stay stuck. From stuck to powerful, that’s exactly what this book is about. From weak to wonder-warrior. From feeling not great and totally out of it to feeling great, totally in, in surprising ways.
**We’re here to demystify strength training for you – breaking it down into its most straight-forward components, and making it as easy as possible both to understand and to start implementing in your own life.** Here, we’ll put an end to fears of not knowing what you’re doing in the gym, take aim at the myths about strength training that hold you back, and chart you a course toward building a stronger, more powerful you. In other words, it’s time to pick yourself up. Here’s how to do just that.
“Ready to transform into a warrior? Click here to access our free strength training guide and start your journey to a stronger, more confident you today!”
Why Strength Training?
Yes to strength training: here’s how you’re going to supercharge your body, get off the fat wagon – or just generally look and feel as fabulous as you deserve. Don’t think this means you have to be a bodybuilder or a competitive athlete. For all of us, strength training is a game-changer. Now, let’s see why. It burns more calories. This one stuns most sedentary folk, who think that cardiovascular exercise burns more calories. That’s why you see people running on treadmills for 45 minutes to an hour, then collapsing on the floor the minute their run is done. Nothing could be further from the truth. Strength training will burn as many, if not more, calories during your workout – and keep burning them longer after you’re done. Excess post-exercise oxygen consumption (EPOC) is that magic phenomenon that is often called ‘afterburn’, meaning the calories you continue to burn at an elevated rate for hours and sometimes days after your exercise ends. Cardiovascular exercise does create a limited EPOC immediately after exercise. But more EPOC is created during strength training.
1. Looks Better and is Stronger: You’ll burn fat, gains in muscle and strength.
2. Boosts Metabolism: More muscle means your body burns more calories, even at rest.
3. Increase Bone Density: Bone density relies on weight-bearing activity. Exercise can slow down bone loss and even increase bone mass.
4. Enhances Mental Health: Getting the sense of accomplishment you deserve from lifting weights improves mood and confidence.
Common Objections: Let’s Clear the Air
**‘But I don’t want to get too bulky.’** This is the big one right here. First of all, let’s clear something up: you will not get bulky without a lot of specialized training and a specialized diet. This is a point worth emphasizing for the ladies who curl their eyes and roll their fingers: you will not get bulky without a lot of specialized training and a specialized diet.
‘I don’t have 60 minutes to work out.’ Even a short interval-based session can provide benefits, if focused on strength training; quality is more important than quantity. Spend 20 minutes three times a week.
I’m terrified of injuring myself.’ Ensure good form and technique, starting with lightweight. Master your movement before adding weight to reduce your risk of injury.
Your Action Plan: From Weak to Warrior
1. Keep it simple: Get started slowly with strength training by building basic movements in to your routine that require no equipment other than your body weight. These can include squats, lunges, and push-ups.
2 .Make Them Achievable Avoid going for the brass ring; instead, focus on small, achievable goals that you can attain. Perform a slightly higher repetition or pick up a slightly heavier weight than the previous week, or try to add another exercise as you progress.
3. Commit to a progressive plan: begin with a training plan for beginner strength training. Free or low-priced plans are available online and can guide you through sets, reps and exercises.
4. foster variety: and be sure to keep it entertaining since plateaus can quickly occur otherwise by mixing up many different exercises that train many different muscle groups. Train some compound movements (such as squats and deadlifts), as well as isolation (such as curls).
5. Listen To Your Body Strength training should be challenging but not painful. Pay attention to how it feels, and dial back if you need to. Just as important as the workout itself is the rest time.
6. Congratulate Yourself: Take note of your accomplishments – whether it’s lifting from a heavier weight or achieving a higher target of levels of mobility, or feeling better. This will fuel your drive.
Keep the Momentum Going
Keep in mind that strength training is not a destination. It’s a journey. Each session is another opportunity to step on to the platform and get a little bit better than you were the day before. Each session isn’t just about building muscle. It’s about building confidence, resilience, and a warrior spirit.
OK, are you ready to rise up and release the warrior inside of you? Getting stronger is not an option for you. It’s a must. Start now. The process for making it happen is simple: be consistent, stay focused, and do the work. You can do it!
IF strength training intimidates you, imagine it as a metaphor to help psychologically muscle up. And if you persevere, the physical and mental gains will be the same: eventually you will transform yourself from a self-correcting damsel in distress into a can-she-lift-that, iron-woman-with-Babar’s-proportions. The world needs more of the latter. Get off the couch, grab your kettlebells, and hoist that shit.