Strength Training for Women - Mind And Muscle

1 — High reps light/weight?


What I recommend to people starting to lift – whether guy or girl is to stay at a rep range of 12-15 reps in order to get used to the movements first. Even though using a lighter weight, make sure you challenge yourself.

Once you get more advanced, do a range from about 6-10 and start increasing weight. GET STRONG!

2 —  Control your lifts


Do not go through the motions. One of the things I like to stress is called mind-muscle connection. Focus on what you are doing, focus on the muscles you are working in order to truly utilize the muscles.


3 — Don’t get too fancy


Try new things but you don’t need to be trying something new every day. Focus on the basics and increase the weights.
Here a few basic exercises:

Lower Body:

  • Walking Lunge
  • Goblet Squat
  • Glute Bridge
  • Elevated Split Squat
  • Single Leg Deadlift

Upper Body:

  • Lateral Raise
  • Seated Dumbbell Press
  • Push Ups
  • Bent Over Barbell Rows
  • Bench Dips
  • Bicep Curls


  • Plank
  • Leg Lift
  • Bicycles
  • V Ups


4 — Eat to support strength and performance


Yes, you NEED to eat. Don’t cut out carbs, fats or anything. Make healthy choices and listen to your body. If you’re hungry then… eat. Stop when you’re not hungry. You won’t get bulky when you eat and lift, you will start to gain muscles and burn more fat.

Protein after workout, paired with carbs such as a banana!!!


5 — Take progress pictures


You may never feel like you are making progress if you don’t take progress pictures. A lot of females focus on weight but… You need to understand that muscle is way more dense than fat and if you gain weight you may have just put on muscle. Take progress pictures. Every week once. Even if they aren’t flattering, it’s worth it.


6 — Set goals


In order to start working out, sticking to it. Set yourself a goal. Set a goal with a deadline. This can be to look good for spring break, compete in a show, perform 10 chin ups in a row etc. Whatever your goal may be. Write it down.


7 — Focus on you


This is for bettering yourself. It’s hard not to get jealous or discouraged when you start comparing yourself through social media. Seeing fitness models with washboard abs, celebrities with perfect butts… Whatever it may be. Focus on yourself, become the best version of YOU.


8 — Be smart about who you listen to


You will have people try to tell you what to do, tell you how to do something. Find one person that you 100% trust, find a coach and stick to their plan. It’s not good to be worried about all the different opinions on a lot of things when trying to reach your goal. Be smart and research, educate yourself and don’t believe everything people say.

If you’re interested in joining the team: Message me via email: [email protected]



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