{"id":11564,"date":"2023-03-18T04:26:00","date_gmt":"2023-03-18T05:26:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=11564"},"modified":"2023-03-19T00:11:47","modified_gmt":"2023-03-19T00:11:47","slug":"strength-training-for-women-7-things-you-should-know-first","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/strength-training-for-women-7-things-you-should-know-first\/","title":{"rendered":"Strength Training For Women: 7 Things You Should Know First!"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2822546 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform.png\" alt=\"Squats and deadlifts helped me build muscle and changed my life.\" width=\"802\" height=\"355\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform.png 1103w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-300x133-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-768x340-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-713x315-1.png 713w\" sizes=\"(max-width: 802px) 100vw, 802px\" \/><\/p>\n<p><b>So you\u2019re a woman who wants to start strength training?\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Well you\u2019ve come to the right place!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We help women just like you grow strong, and today we\u2019ll get you started on your strength training journey.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNerd Fitness Coaches help women become superheros! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover in our strength training guide for women:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#should\"><span style=\"font-weight: 400;\">Should women lift weights? (Why you should start strength training)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#different\"><span style=\"font-weight: 400;\">Is strength training different for women?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level1\"><span style=\"font-weight: 400;\">Strength Training Level 1: Bodyweight Workouts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level2\"><span style=\"font-weight: 400;\">Strength Training Level 2: Dumbbell Workouts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level3\"><span style=\"font-weight: 400;\">Strength Training Level 3: The Wide World of Barbells<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#howmuch\"><span style=\"font-weight: 400;\">How much weight should women lift?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#weightloss\"><span style=\"font-weight: 400;\">Can strength training help with weight loss?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#best\"><span style=\"font-weight: 400;\">The best strength training exercises for women<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#mealplan\"><span style=\"font-weight: 400;\">A meal plan for strength training (Healthy Eating 101)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#faq\"><span style=\"font-weight: 400;\">The top frequently asked strength training questions for women<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how\"><span style=\"font-weight: 400;\">How to begin lifting weights as a woman (Next Steps)<\/span><\/a><\/li>\n<\/ul>\n<p><strong>After today\u2019s guide, you\u2019ll know exactly how to transform yourself into a superhero!\u00a0<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">What makes me so confident? How do I know so much about women growing strong?\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Allow me to introduce myself: My name is Staci Ardison.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is me deadlifting 455 pounds:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3600963 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-deadlifting-455.gif\" alt=\"Staci showing you how to deadlift 455 pouds.\" width=\"480\" height=\"480\" \/><\/p>\n<p><b>I\u2019m currently the Senior Coach here in the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching Program<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And no, I wasn\u2019t born this strong (that would be strangely awesome). It\u2019s only after discovering a love of strength training that I learned how to handle weight like this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obviously, we won\u2019t start you out lifting that much at first. But we will set you up on a path that if you want to, one day you\u2019ll be able to.<\/span><\/p>\n<p><b>Before we get to it,<\/b><span style=\"font-weight: 400;\"> if you\u2019re in a hurry, I want you to know we\u2019ve compiled all our strength training material into a friendly guide so you can read it at your leisure (I\u2019m picturing you reading the guide poolside, sipping a lemonade). <\/span><\/p>\n<p><strong>Download <span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know <\/i><\/span>when you enlist in the Rebellion (that\u2019s us!) below:<\/strong><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"19991\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"2.101.94.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-03-18 23:20:53\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p>Alright, let&#8217;s do this!<\/p>\n<h2><strong><a name=\"should\"><\/a>Should Women Lift Weights? (Why You Should Start Strength Training)<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673308 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-scaled.jpg\" alt=\"Today we will learn why all women (even LEGOs) should strength train.\" width=\"800\" height=\"421\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-scaled.jpg 3055w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-300x158-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-768x404-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-713x376-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/women-of-lego-600x316-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>Everyone should start strength training: people of every sex and gender, the young, the old&#8230;everyone.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We discuss the benefits heavily in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">introduction to strength training<\/a>, but I\u2019ll highlight some examples now.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a>\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<h3><strong>Here&#8217;s why every woman should strength train:<\/strong><\/h3>\n<p><b>#1) When you&#8217;re stronger &#8211; life is easier.<\/b><span style=\"font-weight: 400;\"> No need to call for help to get that 50lb bag of dog food off the top shelf, or carrying an air conditioner unit up a flight of stairs. LIFE is easier when you&#8217;re stronger.\u00a0<\/span><\/p>\n<p><b>#2) Less injury risk<\/b><span style=\"font-weight: 400;\"> &#8211; when you build strong muscles, you\u2019re also building stronger bones, ligaments, and tendons, making you less prone to injury doing things you love (like <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">playing in a quidditch league<\/a>).<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p><b>#3) Helps combat age-related muscle loss,<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a> allowing us to remain independent longer as we age:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Amazing 91 Years Old Gymnast- Johanna Quaas\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/iKDrOWdxLQo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>#4) Muscle is harder to maintain,<\/b><span style=\"font-weight: 400;\"> which means you need to eat more just to hold on to it.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/span><\/p>\n<p><b>#5) Reduce pain<\/b><span style=\"font-weight: 400;\"> &#8211; having a strong body makes living easier on your joints, as well as allows you to hold a better posture and reduce back \/ hip pain.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><b>#6) Appearance<\/b><span style=\"font-weight: 400;\"> &#8211; this is a personal preference! Some women like to have a lot of muscle, and some don\u2019t. While you can\u2019t spot reduce fat, you can choose to build more muscle in specific areas, changing your body shape. Growing up, I was an extreme pear shape, but due to strength training, I now have more of an hourglass shape.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3635731 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg\" alt=\"You can see that Staci has changed the way she looks from strength training!\" width=\"620\" height=\"620\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg 1000w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-768x768-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-600x600-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-100x100-1.jpg 100w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p><b>#7) Live longer &#8211; want to spend more time on Earth?<\/b><span style=\"font-weight: 400;\"> Strength training and growing muscle will help you do just that.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p>Boom!<\/p>\n<p><span style=\"font-weight: 400;\">Although strength training is one of the best things you can do for your health, it\u2019s estimated that only about 20% of women do it, far below that of our male counterparts.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That sucks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s part of my life\u2019s work to reverse this trend and to do so, I\u2019m going to need your help.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">You in?<\/span><\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3673309 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/girl-thumbs-up.gif\" alt=\"This girl is ready to strength train. Are you?\" width=\"358\" height=\"360\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Perfect!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tFollow a step-by-step plan to grow strong under the guidance of a Nerd Fitness Coach!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"different\"><\/a><strong>Is Strength Training Different for Women?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673310 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-scaled.jpg\" alt=\"Should these two super villains train differently?\" width=\"801\" height=\"450\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-scaled.jpg 3000w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-768x431-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-713x400-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/joker-harley-600x337-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>Here\u2019s something that may shock you: there\u2019s no reason everybody &#8211; of any gender or sex &#8211;\u00a0 shouldn\u2019t strength train the same way!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Yep, you don\u2019t need 3-pound pink dumbbells, unless you like 3-pound pink dumbbells!\u00a0 You can train with free weights and barbells just like everybody else at the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, there are biological differences between the sexes. For example when strength training, people with typical male anatomy will produce more type IIa fibers than people with typical female anatomy, who will in turn produce more type I fibers than men.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t worry about any of this though.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3895741\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/phew.gif\" alt=\"A woman looking relieved\" width=\"353\" height=\"265\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We don\u2019t need to get you lost in the weeds.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American College of Sports Medicine doesn\u2019t differentiate between sexes in their strength training recommendation.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a> So neither shall we.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">So what exactly is strength training, you may be asking?<\/span><\/i><\/p>\n<h3><strong>\u201cStrength training\u201d of any kind can be explained by two things:<\/strong><\/h3>\n<p><b>#1) Movement of any weight (including your body weight) <\/b><span style=\"font-weight: 400;\">\u2013 Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.<\/span><\/p>\n<p><b>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">Progressive overload<\/a>:<\/b><span style=\"font-weight: 400;\"> exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and will constantly be rebuilding themselves to get stronger.<\/span><\/p>\n<p><strong>Coach Jim walks you through different strategies for progressive overload in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Before we get into the ins and outs of strength training, I need to address a question we get over and over from the women in our coaching clients:<\/p>\n<p><i><span style=\"font-weight: 400;\">Will I get bulky if I lift weights?<\/span><\/i><\/p>\n<p><b>If you see a woman who is incredibly muscular and at an extremely <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">low body fat percentage<\/a>, I guarantee she has been working her butt off for a very long time with the very specific goal of building muscle and looking that way.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not something that happens overnight, or by mistake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We simply don\u2019t have the same amount of testosterone as people with male anatomy to get there easily.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a> It\u2019s something we cover in great detail in our guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Build Muscle as a Woman<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to build muscle, but not as much as a professional bodybuilder \u2013 don\u2019t worry, it\u2019s not something that happens by accident.\u00a0<\/span><\/p>\n<p><strong>It&#8217;s something Rebel Leader Steve brings up in the video below:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Will I get too bulky if I work out?\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ZIxrg41g7mk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>So strike \u201cI don\u2019t want to get bulky\u201d from your vernacular.<\/p>\n<p><span style=\"font-weight: 400;\">Alright, let\u2019s talk about how to actually get started strength training.\u00a0<\/span><\/p>\n<h2><a name=\"level1\"><\/a><strong>Strength Training Level 1: Bodyweight Workouts<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3594934\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer.jpg\" alt=\"This dancer has advanced her bodyweight training to include catching some air!\" width=\"768\" height=\"512\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-dancer-600x400-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><b>If you\u2019re just starting your strength training journey, our first stop will be a bodyweight workout.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight training is simply doing an exercise in which your own body is the \u201cweight\u201d you are \u201clifting.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Duh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is the BEST place for anybody \u2013 regardless of weight or age \u2013 to start their strength training journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why is this the best place to start? <\/span><\/p>\n<h3><strong>Here are two big reasons to do bodyweight training:<\/strong><\/h3>\n<p><b>#1) You always have your body with you (unless you are a ghost, in which case, this is awkward). <\/b><span style=\"font-weight: 400;\">This means you can work out ANYWHERE with <a href=\"https:\/\/www.nerdfitness.com\/blog\/work-out-at-home-at-the-office-or-anywhere-you-want-how-to-get-started-with-bodyweight-training-today\/\" target=\"_blank\" rel=\"noopener\">bodyweight training<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout Routine<\/a> in your living room.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hotel Workout<\/a> in a hotel (obvi).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/www.nerdfitness.com\/blog\/playground-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">Park Workout<\/a> in a\u2026well, you get the point.<\/span><\/li>\n<\/ul>\n<p><b>#2) Using your body for resistance training is the most \u201chuman\u201d thing ever! <\/b><span style=\"font-weight: 400;\">By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By getting strong with bodyweight movements, you\u2019re making yourself <a href=\"https:\/\/www.nerdfitness.com\/blog\/becoming-antifragile-how-to-prepare-yourself-for-chaos\/\" target=\"_blank\" rel=\"noopener noreferrer\">antifragile<\/a> and less injury-prone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight training isn\u2019t as easy to \u2018scale\u2019 the difficulty as some of the other strength training methods (\u201cput more weight on barbell\u201d), but you can get REALLY strong with just bodyweight training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example&#8230;<\/span><\/p>\n<p><strong>You can start with knee push-ups:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3583789 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Then go to regular push-ups:\u00a0<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3583748 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Then elevated push-ups:\u00a0<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3673371 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/staci-elevated-push-ups.gif\" alt=\"Elevated push-ups like this are a great way to bodyweight train.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Then even up to things like handstands:\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3616308 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/handstand.gif\" alt=\"When you have both legs off the wall, you are doing a handstand! Woot!\" width=\"480\" height=\"270\" \/><\/span><\/p>\n<p><strong>And even handstand push-ups:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3673382 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/steve-handstand-push-up.gif\" alt=\"If you can do push-ups like this, you are hardcore.\" width=\"478\" height=\"269\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You just have to know HOW and WHEN to scale up (we can help there too).<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us create a bodyweight training program for you!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want a sample bodyweight workout you can try? You got it:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>This is the Beginner Bodyweight Workout (<a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 Circuits<\/a>):\u00a0<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">20 Bodyweight squats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Walking lunges (each leg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Dumbbell rows (use a milk jug or other weight).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">15 Second plank.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 Jumping jacks.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Want some variety? Try <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 other \u201cat-home workouts.<\/a>\u201d\u00a0\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">You can also create your own \u201cno equipment workout\u201d by reading the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">42 Best Bodyweight Exercises<\/a>.<\/span><\/p>\n<h2><a name=\"level2\"><\/a><strong>Strength Training Level 2: Dumbbell Workouts<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3879551\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells.jpg\" alt=\"dumbbells in gym\" width=\"919\" height=\"482\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells.jpg 2506w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-300x157-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-713x374-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-768x402-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-1536x805-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-2048x1073-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/gym-dumbbells-600x314-1.jpg 600w\" sizes=\"(max-width: 919px) 100vw, 919px\" \/><\/p>\n<p><b>The next stop on our strength training journey includes lifting some actual weights!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Woot.<\/span><\/p>\n<p><b>Dumbbells are a great first step into the world of weight training and strength training:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Most gyms will have dumbbells<\/b><span style=\"font-weight: 400;\">, even if it\u2019s a basic gym in your apartment complex.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A set of dumbbells doesn&#8217;t take up a lot of room, <\/b><span style=\"font-weight: 400;\">which means you can have a pair at home without a large footprint.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Dumbbells make it easy to add difficulty to a bodyweight movement:<\/b><span style=\"font-weight: 400;\"> holding dumbbells while doing <a href=\"https:\/\/www.youtube.com\/watch?v=9vJImczBAu8\" target=\"_blank\" rel=\"noopener noreferrer\">lunges<\/a>, for example.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Dumbbell exercises can be less intimidating than barbell training for some,<\/b><span style=\"font-weight: 400;\"> and are a step towards barbell training.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Dumbbells have an added stabilization challenge,<\/b><span style=\"font-weight: 400;\"> and will point out muscle imbalances pretty easily (\u201coh my right arm is stronger than my left arm.\u201d).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>You can scale easily.<\/b><span style=\"font-weight: 400;\"> Once the 10 pound weights become too easy, pick up the 15 pound ones!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here\u2019s a beginner workout that you can do, taken from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Level 4 Gym Workout<\/a>\u00a0\u201cDumbbell Division\u201d:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 goblet squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 dumbbell rows per side<\/span><\/li>\n<\/ul>\n<p><strong>Here\u2019s how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">perform a goblet squat<\/a>:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3635710 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/goblet-squat-1.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>This is a <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up done in proper form<\/a><\/strong> (in case you skipped the last section<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a>):\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3583748 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"400\" height=\"225\" \/><\/p>\n<p><strong>And here is how to do a dumbbell row:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3635721 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/dumbbell-row.gif\" alt=\"This pull exercise can help you build muscles so you can eventually do pull-ups!\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re following along at home, you just did your first full-body workout using weights!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3673385 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lisa-dancing.gif\" alt=\"Lisa celebrating her first strength training session.\" width=\"345\" height=\"259\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\">Want a custom-built dumbbell workout? Something designed for the weights in your apartment\u2019s gym?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Our Nerd Fitness Coaches can do just that!<\/strong> Plus they\u2019ll scale your workouts as you grow stronger, turning you into a superhero!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA Nerd Fitness Coach can build you a dumbbell workout and guide your strength training!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level3\"><\/a><strong>Strength Training Level 3: The Wide World of Barbells<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673394 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-scaled.jpg\" alt=\"Barbell training is very important, which is why we covered it at camp!\" width=\"803\" height=\"536\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-scaled.jpg 5168w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-600x400-1.jpg 600w\" sizes=\"(max-width: 803px) 100vw, 803px\" \/><\/p>\n<p><b>You made it! It\u2019s now time to start training with barbells!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is going to help you become ultra-powerful and strong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s how I transformed myself into the person I am today.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3635731 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg\" alt=\"You can see that Staci has changed the way she looks from strength training!\" width=\"539\" height=\"539\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg 1000w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-150x150-1.jpg 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-300x300-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-768x768-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-600x600-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-100x100-1.jpg 100w\" sizes=\"(max-width: 539px) 100vw, 539px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The reason barbell training is so important is that it allows you to pick up heavy weights and do movements that recruit every muscle in your body. This is great for building powerful, strong muscles in your core, legs, glutes, and so on.\u00a0<\/span><\/p>\n<p><strong>We\u2019re talking about exercises like <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">the Back squat<\/a>:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3673401 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/staci-back-squat.gif\" alt=\"The back squat will help you transform into a superhero.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>And the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Deadlift<\/a>:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3673403 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-deadlift-3.gif\" alt=\"I promise you, learning how to deadlift will change your life.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Show me somebody that\u2019s strong at both of these movements, and I\u2019ll show you somebody that\u2019s in better shape than most of the human population.<\/span><\/p>\n<p><b>But wait!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Even an empty barbell can be heavy (normally 45 pounds or 20Kg), so before we jump into the deep end, let\u2019s make sure you are strong enough to proceed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need to be able to complete a goblet squat with a 45 pound dumbbell (<a href=\"#level2\">shown earlier<\/a>) and the Romanian deadlift with 20 pound dumbbells.<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here\u2019s how to perform the Romanian deadlift with dumbbells<\/span>:\u00a0<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"15 - Dumbbell Romanian Deadlifts Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/0x9yluvqnd?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><span style=\"font-weight: 400;\">Our test to see if you can handle barbell training will be the <\/span><b>Level 4 Gym Workout: Dumbbell Division C<\/b><span style=\"font-weight: 400;\"> (taken from our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Beginner\u2019s Guide to the Gym<\/span><\/i><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>You\u2019ll need to be able to go through the following before you start training with barbells:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 goblet squats \u2013 45 lbs (20Kg dumbbell),\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 Romanian deadlifts with 20 lbs dumbbells (9-10 Kg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 push-ups (on knees or regular)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 dumbbell rows with each arm\u00a0 \u2013 at least a 20 lb dumbbell<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Can\u2019t do those movements at that weight? Stick to the <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/#level_4_gym_workout\" target=\"_blank\" rel=\"noopener noreferrer\">Level 4 Gym Workouts<\/a> until you build up the strength to progress to barbells.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Once you CAN do the above, the real fun is going to start!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re gonna replace the goblet squat with a back squat and the RDL with a barbell deadlift.<\/span><\/p>\n<p><strong>Here\u2019s a video demonstration on how to perform the barbell back squat:<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"60 - Barbell Back Squat Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/4miki3c9of?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><i><span style=\"font-weight: 400;\">I would also encourage you to read <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Squat Properly<\/a> for a full tutorial, especially if you\u2019re just learning how to squat.<\/span><\/i><\/p>\n<p><strong>Here\u2019s a step-by-step video on how to do the deadlift:<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"16 - Barbell Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/owt4doefbm?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><i><span style=\"font-weight: 400;\">Again, make sure you read <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Deadlift Safely With Proper Form<\/a> if you\u2019re just starting your deadlifting journey.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Once you get the handle of these two moves, it\u2019s time for a full-body workout using barbells!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll give you two different days to alternate between.<\/span><\/p>\n<p><b>NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 3 rounds of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">barbell squats<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight rows<\/a><\/span><\/li>\n<\/ul>\n<p><b>NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 3 rounds of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 barbell Romanian deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 dumbbell rows per arm<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That\u2019s it! Do each of these once a week and you\u2019ll be rocking an awesome strength training practice.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Are you doing the workouts correctly?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"><strong>A good way to tell would be to record yourself doing the movement and then match them against the gifs and videos in this guide.<\/strong> If they look close you\u2019re doing great!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>We also provide form checks in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>.<\/strong> Through our snazzy app, a Nerd Fitness Coach (like me!) will review your movement to make sure you are training correctly and safely!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave a Nerd Fitness Coach review your exercises and guide your training!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><strong><a name=\"howmuch\"><\/a>How Much Weight Should Women Lift?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3878294\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train.jpg\" alt=\"Barbells in a gym bar bells and rope\" width=\"933\" height=\"490\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train.jpg 2188w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-300x157-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-713x374-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-768x403-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-1536x806-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-2048x1075-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weights_to_strength_train-600x315-1.jpg 600w\" sizes=\"(max-width: 933px) 100vw, 933px\" \/><\/p>\n<p><b>We have a FULL resource on <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to determine your starting weight for lifting<\/a>, but I\u2019ll give you the gist here.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then, try to lift <\/span><i><span style=\"font-weight: 400;\">sliiiightly <\/span><\/i><span style=\"font-weight: 400;\">more than last time.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3643334\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dumbbell-press.gif\" alt=\"If you don&#039;t have a spotter, the dumbbell press can be a great chest alternative.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>How much weight should I start with?<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>If you are using dumbbells or a kettlebell,<\/b><span style=\"font-weight: 400;\"> always err on the side of \u201ctoo light\u201d versus \u201ctoo heavy.\u201d You want to learn the movement correctly and build correct form.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If you are training with a barbell,<\/b><span style=\"font-weight: 400;\"> ALWAYS start with JUST the bar, no matter the exercise (as a reminder, a standard barbell weighs 45 pounds).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">\u201cHow fast should I add weight to the bar?\u201d<\/span><\/i><\/p>\n<p><b>Here\u2019s what we teach all of <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching clients<\/a>: <\/b><span style=\"font-weight: 400;\">add the minimum amount of weight each week you can, even if you THINK you can lift more. It\u2019s better to finish a workout full of momentum and say \u201cI can do more!\u201d than defeated and saying \u201cthat was too much, crapola.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So go SLOW. Team NF\u2019s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3584299\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/SmallWeights.png\" alt=\"\" width=\"332\" height=\"309\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/SmallWeights.png 528w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/SmallWeights-300x279-1.png 300w\" sizes=\"(max-width: 332px) 100vw, 332px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a big part of how he transformed (jokingly) from <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america\/\" target=\"_blank\" rel=\"noopener noreferrer\">Steve Rogers to Captain America<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you are looking for this content in an easily digestible form, make sure you download our free <span style=\"text-decoration: underline;\"><strong>Strength 101 Guide<\/strong><\/span> when you join the Rebellion below:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"19991\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"2.101.94.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-03-18 23:20:53\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<h2><a name=\"weightloss\"><\/a><strong>Can Strength Training Help with Weight Loss?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673422 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate.jpg\" alt=\"This LEGO knows strength training will help her burn off all that rum.\" width=\"801\" height=\"534\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/lego-pirate-600x400-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>We get questions relating to weight loss and strength training all the time, and it\u2019s something we cover throughout our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101 series<\/a>.\u00a0<\/b><\/p>\n<p><b>Let me quickly address it here:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat and muscle are two different things \u2013 one can\u2019t transform into the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all have plenty of muscle right now (otherwise we wouldn\u2019t be able to move, walk, sit upright, etc.), the muscle is just hiding underneath a layer of body fat.<\/span><\/p>\n<p><b>In order for us to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a> and look better, we want to do two things:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build our muscles stronger and tighter.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduce the fat covering those muscles!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And luckily, both of those things happen simultaneously through strength training!<\/span><\/p>\n<p><strong>Coach Matt explains exactly how in this video on <a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener\">losing fat while gaining muscle<\/a> (also known as &#8220;getting toned&#8221;):<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Gain Muscle While Losing Fat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/gH1mfO0CtSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>So NO, you don\u2019t need to lose weight first before you start strength training.\u00a0\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You will lose weight BY strength training (and keep the muscle you have)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do NOT need to do hours of cardio for weight loss \u2013 weight loss is 90% <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">a result of your nutrition<\/a>. So honestly, you don\u2019t need to ever set foot on a treadmill again (unless you WANT to).<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3581846 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/homer-treadmill.gif\" alt=\"Homer likes a treadmill...as long as he can watch TV. We&#039;ll get him to strength train soon.\" width=\"500\" height=\"269\" \/><\/p>\n<p><b>Strength training will help you lose weight and look better IF you do two key things for effective weight loss:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Calorie restriction<\/a>: eat fewer calories than you burn every day.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength train with progressive overload<\/a> (picking up heavier stuff).<\/span><\/li>\n<\/ul>\n<p><b>As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why can\u2019t I lose weight<\/a>\u201d article (full of fun Harry Potter references), combining a caloric deficit and strength training is magic:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You\u2019re not consuming enough calories to carry out your body\u2019s daily functions.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your body needs to use lots of calories to rebuild the muscle that was broken down during the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workout<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your body has no choice BUT to <\/span><span style=\"font-weight: 400;\">pull from fat stores to get stuff done<\/span><span style=\"font-weight: 400;\">!<\/span><\/li>\n<\/ul>\n<p><b>Just by doing those two things (get strong, reduce calories), all sorts of wizardry and witchcraft takes place in your body:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get stronger and keep the muscle you have.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build tight dense muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A revved-up metabolism while rebuilding muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burning of body fat to get things done.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Yeah, you\u2019re hearing me correctly.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Lose the body fat that sits on top of your muscles and you\u2019ll make your muscles tighter and denser = look better without clothes on.<\/span><\/p>\n<p><b>So how do you put this into practice?<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pick one of the strength workouts we covered earlier (start at the <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a> if you feel unsure where to begin).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Calculate your daily caloric needs<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Learn which <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">diet is best for you<\/a>\u00a0and make a small change.<\/span><\/li>\n<\/ol>\n<p><b>Oh, what\u2019s that?<\/b><span style=\"font-weight: 400;\"> You just want somebody to tell you exactly how to train for your body, and how to eat for your goals?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fine!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a> \u2013 it\u2019s helped hundreds of women lose weight through strength training \u2013 and proper nutrition. We work with you on habit-building and lifestyle design to actually get stuff done!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us build a weight loss program for you that sticks! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"best\"><\/a><strong>The Best Strength Training Exercises for Women<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673427 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-scaled.jpg\" alt=\"It was awesome to see so many women lifting weights at camp!\" width=\"800\" height=\"534\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-scaled.jpg 5168w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/camp-barbell-II-600x400-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>Great news:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The best strength training exercises are universal. No matter your size, shape, sex, gender, age, or whether you love Star Trek more than Star Wars, these are the best exercises to build a great physique.\u00a0<\/span><\/p>\n<p><b>I\u2019m going to share with you the exercises that every beginner should master (scroll down for full video and explanations!).<\/b><\/p>\n<h3>The 9 Best Strength Training Exercises for Women are:<\/h3>\n<ol>\n<li><b> Push-up: <\/b><span style=\"font-weight: 400;\">uses every push muscle in your body (chest, shoulders, triceps)<\/span><\/li>\n<li><b> Bodyweight squat: <\/b><span style=\"font-weight: 400;\">uses every muscle in the lower body (quads, hamstrings, glutes, core)<\/span><\/li>\n<li><b> Bodyweight row: <\/b><span style=\"font-weight: 400;\">works every \u201cpull\u201d muscle and helps prepare you for a pull-up!<\/span><\/li>\n<li><b> Pull-up or chin-up: <\/b><span style=\"font-weight: 400;\">the best \u201cpull\u201d exercise in history! Everybody should have a goal to get their first pull-up.<\/span><\/li>\n<li><b> Bodyweight dip: <\/b><span style=\"font-weight: 400;\">advanced \u201cpush\u201d movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.<\/span><\/li>\n<li><b> Barbell squat: <\/b><span style=\"font-weight: 400;\">the best bang for your buck on muscle building. Recruits nearly every push muscle in your whole body, and a great core workout.<\/span><\/li>\n<li><b> Barbell deadlift:<\/b><span style=\"font-weight: 400;\"> the favorite exercise of every coach at Nerd Fitness. Uses every \u201cpull,\u201d leg, and core muscle in your body.<\/span><\/li>\n<li><b> Barbell benchpress: <\/b><span style=\"font-weight: 400;\">as basic and powerful as they come. Uses every \u201cpush\u201d movement in your upper body and can get you strong as heck!<\/span><\/li>\n<li><b> Barbell press:<\/b><span style=\"font-weight: 400;\"> press the bar above your head! Targets shoulders and triceps more than the chest.<\/span><\/li>\n<\/ol>\n<p><b>Click on any of these exercises to get a FULL explanation of the movement, step-by-step:<\/b><\/p>\n<p><b>1) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Push-Up<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>2) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Bodyweight Squat<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">This exercise serves a dual purpose as it&#8217;s the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>3) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Inverted Bodyweight Row<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength (back, biceps, and forearms).<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Inverted Row Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/i6vlu63eja?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>4) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\"><b>The Pull-Up and Chin-Up<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\"><span style=\"font-weight: 400;\">can\u2019t do a pull-up or chin-up yet<\/span><\/a><span style=\"font-weight: 400;\">?)<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>5) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Bodyweight Dip<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. Warning: these are very advanced, but incredible strength-building exercises.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Dips Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/gcx6mlvv5w?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>And now we\u2019re into the best weight training exercises:<\/b><\/p>\n<p><b>6) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Barbell Squat<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"60 - Barbell Back Squat Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/4miki3c9of?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>7) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Barbell Deadlift<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It\u2019s certainly the most primal: \u201cpick the weight up off the ground. Done.\u201d<\/span><\/p>\n<p><b>This is a very technical lift, so make sure you read our article on how to do it with proper form:<\/b><\/p>\n<p><iframe loading=\"lazy\" title=\"16 - Barbell Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/owt4doefbm?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>8) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Barbell Press<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a bonus, you need to really flex and brace your core, which gets those muscles working too.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"62 - Overhead Barbell Press Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/hxt112gp1r?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>9) <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>The Barbell Bench Press<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;\">Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"65 - Barbell Bench Press Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/b157hcc91d?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><span style=\"font-weight: 400;\">Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">20 seconds of courage<\/span><\/a><span style=\"font-weight: 400;\">, recruit a friend who has lifted or trained before, and try your best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you\u2019re training correctly for your goals\u2026<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLet us create a workout program that fits your busy life!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"mealplan\"><\/a><strong>A Meal Plan for Strength Training (Healthy Eating 101)<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3568931 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy.jpg\" alt=\"Is this breakfast part of a healthy diet?\" width=\"800\" height=\"386\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy.jpg 1024w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-300x145-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-768x371-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-713x344-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-600x289-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>So far, we\u2019ve been more or less just talking about exercises when it comes to strength training.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is logical, because this is in fact a guide on how to perform certain exercises to grow strong.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3673429 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/duh.gif\" alt=\"Yeah, naturally, we&#039;ll be talking about exercising in a strength training article.\" width=\"449\" height=\"338\" \/><\/p>\n<p><span style=\"font-weight: 400;\">However, we constantly remind our coaching clients that 90% of their success or failure on their fitness journey will come down to what they eat.<\/span><\/p>\n<p><b>\u201cSuccess\u201d in this context really comes down to your goals.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are you looking to bulk up? You\u2019ll need to eat more calories than you burn.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are you looking to slim down? You\u2019ll need to eat fewer calories than you burn.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At this point, you might be thinking \u201c<\/span><i><span style=\"font-weight: 400;\">Staci, how many calories do I need?\u201d<\/span><\/i><\/p>\n<p><strong>To answer that question, it\u2019s time for the Nerd Fitness Calorie Calculator!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"frm_forms  with_frm_style frm_style_calculator-style\" id=\"frm_form_47_container\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form  frm_pro_form  frm_ajax_submit \" id=\"form_wcdyb\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_hidden\">Nerd Fitness Daily Calorie Requirements Calculator<\/legend>\n<p><input type=\"hidden\" name=\"frm_action\" value=\"create\" \/><br \/>\n<input type=\"hidden\" name=\"form_id\" value=\"47\" \/><br \/>\n<input type=\"hidden\" name=\"frm_hide_fields_47\" id=\"frm_hide_fields_47\" value=\"\" \/><br \/>\n<input type=\"hidden\" name=\"form_key\" value=\"wcdyb\" \/><br \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/><br \/>\n<input type=\"hidden\" id=\"frm_submit_entry_47\" name=\"frm_submit_entry_47\" value=\"3f86706ac7\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/blog\/feed\/\" \/><input type=\"text\" class=\"frm_hidden frm_verify\" id=\"frm_verify_47\" name=\"frm_verify\" value=\"\" \/><\/p>\n<div id=\"frm_field_437_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_jrvcf\" class=\"frm_primary_label\">Biological Sex<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[437]\" id=\"field_jrvcf\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"5\">Male<\/option><option value=\"-161\">Female<\/option><\/select><\/p>\n<div class=\"frm_description\">Male\/Female<\/div>\n<\/div>\n<div id=\"frm_field_439_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_rn855\" class=\"frm_primary_label\">Age<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_rn855\" name=\"item_meta[439]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Number is invalid\" \/><\/p>\n<div class=\"frm_description\">Use age in years.<\/div>\n<\/div>\n<div id=\"frm_field_453_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_xgsy6\" class=\"frm_primary_label\">Do you have a robotic arm?<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[453]\" id=\"field_xgsy6\" data-frmval=\"Yes\" data-reqmsg=\"This field cannot be blank.\"><option value=\"Yes\" selected>Yes<\/option><option value=\"No\">No<\/option><option value=\"\"> <\/option><\/select><\/p>\n<div class=\"frm_description\">Your answer won&#8217;t actually affect your calorie requirements, but Nerd Fitness tracks this data.<\/div>\n<\/div>\n<div id=\"frm_field_440_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_hucs7\" class=\"frm_primary_label\">Weight<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_hucs7\" name=\"item_meta[440]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Weight is invalid\" \/><\/p>\n<div class=\"frm_description\">Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs. <\/div>\n<\/div>\n<div id=\"frm_field_441_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_p7i98\" class=\"frm_primary_label\">Height<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_p7i98\" name=\"item_meta[441]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Height is invalid\" \/><\/p>\n<div class=\"frm_description\">Use inches. If using metric system, divide cm by 2.54 for total inches. <\/div>\n<\/div>\n<div id=\"frm_field_444_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_wwa1j\" class=\"frm_primary_label\">Basal Metabolic Rate<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_wwa1j\" name=\"item_meta[444]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your BMR is an estimate of the total calories burned a day, while in a state of rest. <\/div>\n<\/div>\n<div id=\"frm_field_443_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_iqrsp\" class=\"frm_primary_label\">Activity Level<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[443]\" id=\"field_iqrsp\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"1.2\">Sedetary (You get up to tell Netflix you are still watching) <\/option><option value=\"1.375\">Lightly Active (You casually stroll through your neighborhood a few times a week)<\/option><option value=\"1.55\">Moderately Active  (If we called the gym on a weeknight looking for you, they&#039;d find you)<\/option><option value=\"1.725\">Very Active (You work in construction during the day and you&#039;re on their softball team) <\/option><\/select><\/p>\n<div class=\"frm_description\">For &#8220;Activity Level,&#8221; veer toward the side of less active. Studies consistently show that people are not as active as they self-assess. <\/div>\n<\/div>\n<div id=\"frm_field_445_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_zu1zb\" class=\"frm_primary_label\">Daily Calorie Requirements<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_zu1zb\" name=\"item_meta[445]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your Daily Calorie Requirements is an estimate of the total calories burned during a single day, when exercise is factored in. <\/div>\n<\/div>\n<p><input type=\"hidden\" name=\"item_key\" value=\"\" \/><br \/>\n<!--\n\n<div class=\"frm_submit\">\n\n<button class=\"frm_button_submit frm_final_submit\" type=\"submit\"  >Submit<\/button>\n\n<\/div>\n\n--><\/fieldset>\n<\/div>\n<\/form>\n<\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.nerdfitness.com\/blog\/total-daily-energy-expenditure-calculator-metric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Click here<\/a> for our Metric calculator)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(Note: we have used The Mifflin-St Jeor Equation to create this calculator! <a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a>).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>If you want to bulk up and gain weight,<\/b><span style=\"font-weight: 400;\"> take your TDEE and add 250 calories to it to get your daily goal. This should result in gaining half a pound per week.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Want to lose weight?<\/b><span style=\"font-weight: 400;\"> Take your TDEE and subtract 250 calories to receive your daily goal. This should result in losing about a half-pound a week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The other piece of the equation outside of a caloric surplus\/deficit is protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since you will be strength training and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/\" target=\"_blank\" rel=\"noopener noreferrer\">building muscle<\/a>, you\u2019ll need to make sure you are eating protein at every meal. It\u2019s the number one macronutrient for creating new muscle tissue.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a><\/span><\/p>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Meat (steak, bison, pork).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fowl (chicken, turkey, duck).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs!<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cheese and dairy.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fish and shellfish (salmon, tuna, shrimp).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes (black beans, chickpeas).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Other vegetarian protein sources here.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much Protein do I need?<\/a>\u201d, claims for the amount of protein required for muscle growth vary wildly from source to source (and woman to woman).<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a><\/span><\/p>\n<p><b>Here is our recommendation:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>If you\u2019re of healthy weight, active, and wish to build muscle,<\/b><span style=\"font-weight: 400;\"> aim for 1 g per pound of bodyweight (2.2 g\/kg).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>If you\u2019re an experienced lifter on a bulk,<\/b><span style=\"font-weight: 400;\"> intakes up to 1.50 g\/lb (3.3 g\/kg) may help you minimize fat gain.<\/span><\/li>\n<\/ul>\n<p><b>Let me simplify it for you:<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cTo build muscle, target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg).\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re curious, from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating article<\/a>, this is what a portion of protein looks like:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3610479 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"639\" height=\"426\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 639px) 100vw, 639px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how much protein is in a serving of food:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) of chicken has around 30 g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) of salmon has 23 g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) of steak has 28 g of protein.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Want to get more protein? <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Consider protein shakes<\/a>. Rebel Leader Steve and I both supplement with shakes daily to meet our protein goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever you do, make sure you\u2019re getting enough!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Whenever we speak with new <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients<\/a>, protein is the macronutrient we begin every discussion with!<\/strong> It\u2019s THAT important when it comes to either weight loss or building muscle. I\u2019m not kidding when I say it should make up a portion of every meal you eat.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your nutrition and create custom workouts for strength training!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><strong><a name=\"faq\"><\/a>The Top Frequently Asked Strength Training Questions for Women<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3673463 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula.jpg\" alt=\"This merwoman looks like she means business.\" width=\"799\" height=\"339\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula.jpg 2036w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula-300x127-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula-768x326-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula-713x302-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/Lego-Ursula-600x254-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>Here are some of the most common questions we receive from women beginning their strength training practice in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>.<\/b><\/p>\n<p><b>#1) <\/b><b><i>Will I get bulky lifting weights? I really don\u2019t want to.<\/i><\/b><\/p>\n<p><b>I have GREAT NEWS!\u00a0<\/b><\/p>\n<p><b>Strength training will not make you bulky, UNLESS you want it to!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And if you want to bulk up? That\u2019s AWESOME!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3895740\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/woman-flex.gif\" alt=\"This gif shows a woman flexing.\" width=\"320\" height=\"294\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\">Here\u2019s how to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle correctly<\/a>.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">You get to pick how you want to look, so you do you.<\/span><\/p>\n<p><b>Just remember that women who compete as bodybuilders didn\u2019t start looking like overnight:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">They have eaten, trained, and potentially taken supplements specifically so they can look like that! Which is great. Good for them.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">They\u2019ve been working towards that goal for years, probably decades.<\/span><\/li>\n<\/ul>\n<p><b>Here\u2019s the truth:<\/b><span style=\"font-weight: 400;\"> when you pick up heavy things (<a href=\"#level3\">like barbell training<\/a>), your muscles get STRONGER (but not necessarily bigger).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you actively eat for the goal of building muscle and getting bigger, you CAN build muscle and size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, if you want bigger arms or stronger glutes, AWESOME. You do you.<\/span><\/p>\n<p><b>Let\u2019s talk about the reverse:<\/b><span style=\"font-weight: 400;\"> If you pick up heavy things and eat a caloric deficit, your muscles will get stronger and denser; you will burn the fat on top of your muscle, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">you will lose weight<\/a> and get that \u201ctoned\u201d look that many women are after.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jump back to our <a href=\"#mealplan\">healthy eating section<\/a> for more on caloric deficits and surpluses.\u00a0<\/span><\/p>\n<p><b>#2) <\/b><b><i>Can I spot reduce fat with certain exercises?<\/i><\/b><\/p>\n<p><b>Sir Mix-A-Lot was wrong. Don\u2019t do side bends and sit-ups, because you\u2019re wasting your time!<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Side bends don\u2019t get rid of love handles.<\/b><span style=\"font-weight: 400;\"> They will simply strengthen your side muscles without actually reducing any fat there, potentially making you bigger around the waist unless you change your diet as well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Sit-ups will not remove belly fat.<\/b><span style=\"font-weight: 400;\"> They can also wreak havoc on your lower back, and are an incomplete exercise.<\/span><\/li>\n<\/ul>\n<p><b>Your body cannot spot reduce fat in specific locations.<\/b><span style=\"font-weight: 400;\"> If you have flabby arms or a big stomach, doing thousands of bicep curls and thousands of crunches won\u2019t help.<\/span><\/p>\n<p><b>Your body is genetically predisposed to storing fat in certain locations in a certain order.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you start to lose weight, your body will lose the fat you currently have in a certain order as well \u2013 it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or in a different order, depending on your personal genetic makeup.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">No amount of targeted exercise will change how that fat disappears.<\/span><\/i><\/p>\n<p><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">Want to lose weight<\/a>?<\/b><span style=\"font-weight: 400;\"> Reduce your caloric intake in a way that doesn\u2019t make you miserable:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For some people, that\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">counting calories<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For others, it\u2019s following a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo Diet<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For a rare few, it\u2019s doing a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ketogenic Diet<\/a>.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We cover ALL the popular diets, and why they will ALL work\u2026temporarily in our article on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">which diet is right for you<\/a>?\u201d (Just <a href=\"https:\/\/www.nerdfitness.com\/blog\/does-the-military-diet-actually-work\/\" target=\"_blank\" rel=\"noopener noreferrer\">don\u2019t do the Military Diet!<\/a>)<\/span><\/p>\n<p><b>Here\u2019s the truth:<\/b><span style=\"font-weight: 400;\"> your diet \u2013 specifically how MUCH you eat \u2013 will be responsible for 80-90% of that fat-loss equation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other 10%-20% can come from <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">fun exercises<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Big compound movements that recruit lots of muscle (and thus force your body to rebuild lots of muscle, which requires extra calories burned, even after the workout is done). Our section on the <a href=\"#best\">best strength training exercises for women<\/a> would be good examples of compound movements.\u00a0<\/span><\/p>\n<p><b>#3) <\/b><b><i>How many days a week should a woman lift weights?<\/i><\/b><\/p>\n<p><b>Unless you\u2019ve been strength training for years and know what you\u2019re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You build muscles while resting, not working out, so you generally want 48 hours before engaging the same muscle group again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you made it up to our \u201c<a href=\"#level3\">The Wide World of Barbells<\/a>\u201d section, you can do the <\/span><b>DAY A <\/b><span style=\"font-weight: 400;\">workout on Monday and the <\/span><b>DAY B <\/b><span style=\"font-weight: 400;\">workout on Thursday. That\u2019ll give you plenty of time to recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want more? Maybe on the weekend, you sneak away for <a href=\"https:\/\/www.nerdfitness.com\/blog\/hiking\/\" target=\"_blank\" rel=\"noopener noreferrer\">a short hike<\/a>.\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3673464 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/hiking.gif\" alt=\"Strength training and hiking go very well together!\" width=\"480\" height=\"270\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Read \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">Exercise Without Realizing It<\/a>\u201d for more ideas on how to keep your body moving!<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t worry if this doesn\u2019t seem like a lot at first. We are interested in <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">building the habit<\/a> of strength training initially. We can up the frequency once you\u2019re rocking and rolling.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-step-by-step-guide-to-meal-planning-and-prep\/\" target=\"_blank\" rel=\"noopener noreferrer\">Learning to meal prep<\/a> would also be a good use of your time between training sessions.\u00a0<\/span><\/p>\n<p><b>4) <\/b><b><i>Can I do strength training at home?<\/i><\/b><\/p>\n<p><b>You sure can!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many of our coaching clients have gotten in great shape simply by doing bodyweight exercises at home.\u00a0<\/span><\/p>\n<p><strong>Here are a few resources to get you strength training in your living room:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a>:<\/strong> many a Rebel have started their fitness journey here, and you can do it right in your own living room (if your dog will let you).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout<\/a>:<\/strong> crushed the Beginner Bodyweight Workout? Then try this advanced circuit on for size.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">42 Best Bodyweight Exercises<\/a>:<\/strong> want to get your hands dirty? Use this guide to create your own bodyweight workout you can do anywhere!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">20-Min Kettlebell Workout<\/a>:<\/strong> own a kettlebell? Want one? With one single piece of equipment you can get in a great workout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We can also build you a custom workout for your exact situation, whether you\u2019re stuck at home or in an office, we can create a solution that fits your busy life!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tToo busy to work out? Let us create you a tailor-made solution for your life!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"how\"><\/a><strong>How to Begin Lifting Weights as a Woman (Next Steps)<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3651615\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-scaled.jpg\" alt=\"A woman pressing as against a beautiful sky.\" width=\"756\" height=\"504\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-scaled.jpg 5760w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-600x400-1.jpg 600w\" sizes=\"(max-width: 756px) 100vw, 756px\" \/><\/p>\n<p><b>Since 2009, Team Nerd Fitness has learned a tremendous amount about how to best serve the ladies of this community.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I want to share with you my favorite success story.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meet Leslie, a very sedentary single mom who works long hours that managed to lose 100+ lbs with the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching Program<\/a>:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3577194 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After.png\" alt=\"How did Leslie transform? Strength training. with pull-ups\" width=\"768\" height=\"460\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-300x180-2.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-713x427-2.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-600x359-2.png 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">What spurred her epic transformation?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">In two words: <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leslie learned to <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">train the right way<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">picked up a barbell<\/a>, fixed her diet, and now does crazy things like <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">handstands<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">ring work<\/a>!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you\u2019re tired of the same ole same ole and you\u2019re ready to start strength training, you\u2019re in the right place!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure what to do or how to get started?<\/span><\/p>\n<p><b>1) Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching Program<\/a>!<\/b><span style=\"font-weight: 400;\"> Our philosophies help women like Leslie above and they can be the philosophies that help you become strong inside and out.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Click on the image below to schedule a call and see if we\u2019re a good fit for each other!<\/span><\/i><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/academy-overview-page\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2945417 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/coach-ad-7.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join the Rebellion! <\/b><span style=\"font-weight: 400;\">Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can join by signing up in the awesome yellow box below, and I\u2019ll send you a bunch of free guides and printable workouts, including our <strong>Strength 101<\/strong> guide!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"19991\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"2.101.94.70\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-03-18 23:20:53\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>4) Do a strength training workout this week! <\/b><span style=\"font-weight: 400;\">The most important step you can do is to actually start.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Training at home? Perfect. Try our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heading to the gym? Great! Read our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Train in a Gym<\/a>\u201d and go from Level 1 to 6 in the next month.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You got this. You can do it. I know because we\u2019ve seen it countless times here at Nerd Fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enough from me though, now it\u2019s your turn:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Are you just starting your strength training journey?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you strength train at home or the gym?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any weight lifting tips or tricks we missed?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let us know in the comments!<\/span><\/p>\n<p><b>-Staci<\/b><\/p>\n<p><strong>PS: Make sure you read the rest of the articles in our Strength Training 101 series:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Finding the Right Gym<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: Where do I start?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strength Training 101: How Much Weight Should I Be Lifting?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Build Muscle as a Woman<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Hire a Personal Trainer<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/16548284197\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Women\u2019s day 2015<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/43792995475\" target=\"_blank\" rel=\"noopener noreferrer\">Goodbye Batman<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/40475986243\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Scenes from an empty lot in Brooklyn<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/16185966@N00\/5013484005\" target=\"_blank\" rel=\"noopener noreferrer\">DSC_0254<\/a>, tonobalaguer \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/48607068352\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pirate girl<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/pinkpurse\/5593895465\" target=\"_blank\" rel=\"noopener noreferrer\">The Breakfast of Jedi<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/48510627532\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cecaelia has come<\/a>,\u00a0<a href=\"https:\/\/www.okinawa.marines.mil\/Photos\/igphoto\/2001823616\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lance Cpl. Tayler P. Schwamb<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF source: <a href=\"https:\/\/giphy.com\/gifs\/cute-smile-thumbs-up-XbxZ41fWLeRECPsGIJ\" target=\"_blank\" rel=\"noopener noreferrer\">Thumbs up<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/emma-stone-yes-thumbs-up-pIx642wwmHgfm\" target=\"_blank\" rel=\"noopener noreferrer\">Emma Stone Yes<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/bird-homer-simpson-xULW8N9O5WD32L5052\" target=\"_blank\" rel=\"noopener noreferrer\">Bird Delete<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/dancing-lisa-simpson-K3Sbp8fOgKye4\" target=\"_blank\" rel=\"noopener noreferrer\">Lisa Simpson<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/you-got-it-dude-aVtdz7iNVPI1W\" target=\"_blank\" rel=\"noopener noreferrer\">Duh<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/tmnt-teenage-mutant-ninja-turtles-10LNj580n9OmiI\" target=\"_blank\" rel=\"noopener noreferrer\">Ninja Turtles<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/blackmarket-black-market-3o72FdkcTX4DsfaSSQ\" target=\"_blank\" rel=\"noopener noreferrer\">hiking<\/a>.\u00a0<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">The article \u201c<a href=\"https:\/\/www.researchgate.net\/publication\/280034904_Resistance_exercise_is_medicine_Strength_training_in_health_promotion_and_rehabilitation\" target=\"_blank\" rel=\"noopener noreferrer\">Resistance Training as Medicine<\/a>\u201d has a great summary if you\u2019d like to learn more about this claim.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">These are only a handful of the benefits, check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">our full post for more<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Check out &#8220;Value of resistance training for the reduction of sports injuries&#8221; to learn more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3633121\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Read &#8220;Resistance training and sarcopenia&#8221; for more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27374049\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">This study &#8220;Skeletal muscle metabolism is a major determinant of resting energy expenditure&#8221; explores more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC296885\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Here&#8217;s a study on different forms of exercise and their impact on pain, &#8220;Physical activity and exercise for chronic pain in adults.&#8221; Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC296885\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">You can learn more at, &#8220;Strength Training and All\u2010Cause, Cardiovascular Disease, and Cancer Mortality in Older Women.\u201d Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5721806\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Read \u201cPractices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5955292\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Read \u201cAge and sex affect human muscle fibre adaptations to heavy\u2010resistance strength training.\u201d Source, <a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/expphysiol.2005.032771\" target=\"_blank\" rel=\"noopener noreferrer\">The Physiological Society<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Since Women produce more type 1 muscle fiber, they might be able to perform more reps of an exercise than a man could. Don\u2019t stress this. This marginal difference is overkill for a beginner.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Read, \u201cAmerican College of Sports Medicine position stand. Progression models in resistance training for healthy adults.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19204579\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">Read \u201cCirculating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6391653\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">There\u2019s always one of you.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2305711\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> have shown the Mifflin-St Jeor Equation to be<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15883556\"> <span style=\"font-weight: 400;\">very accurate<\/span><\/a><span style=\"font-weight: 400;\"> in determining BMR and TDEE<a href=\"#refmark-14\"><\/a><\/span><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">Read, \u201cDietary protein for athletes: from requirements to optimum adaptation.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22150425\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary cholesterol doesn\u2019t influence blood cholesterol levels as much as conventional wisdom once thought<\/a>. Go ahead and eat eggs!<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">If you are pregnant or lactating, you\u2019ll need even more protein than our below recommendation. <a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-you-need\/#summary1\" target=\"_blank\" rel=\"noopener noreferrer\">Examine has a great article<\/a> pointing out protein requirements.<a href=\"#refmark-17\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/7-strength-training-myths-every-woman-should-know\/\">Strength Training For Women: 7 Things You Should Know First!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you\u2019re a woman who wants to start strength training?\u00a0 Well you\u2019ve come to the right place!\u00a0 We help women just like you grow strong, and today we\u2019ll get you started on your strength training journey. Here\u2019s what we\u2019ll cover in our strength training guide for women: Should women lift weights? (Why you should start [\u2026]<br \/>\nThe post Strength Training For Women: 7 Things You Should Know First! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11564"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=11564"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11564\/revisions"}],"predecessor-version":[{"id":11609,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11564\/revisions\/11609"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/946"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=11564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=11564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=11564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}