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The Beginner's Guide to Lifting Weights for Women
Welcome to the Beginner's Guide to Lifting Weights for Women
Why strength train?
Introduction to the Weight Room
What's what in the gym
Equipment tips and tricks
Elements of a sound program
Upper body push pattern
Upper body pull pattern
Implementing Your Workouts
Sets, reps, and rest - oh my!
What weight to use
Effort and load
Checking your form
Tracking your workout progress
Cardio and Other Activity
Where does cardio fit into my goals?
Shouldn't I be doing more circuits to shed body fat?
What if I do yoga, Pilates, rock climbing, or other activities?
What if I'm not comfortable in the gym?
Should men and women lift differently?
Do I have to squat/bench/deadlift?
Will I get bulky? I just want to tone.
Do I have to lift heavy? What is heavy?
What if the workout is too easy?
What if the workout is too hard?
I'm not tired enough or sweating much by the end. Should I be worried?
How often should I change up my workouts?
I'm injured. What should I do?
What if I'm traveling?
What gym accessories do I need?
Essential elements of a home gym
Calories, energy balance, and macronutrients
Fat loss and muscle gain
Putting It All Together
Summary and Files
Glossary and acronyms
PDFs - all in one place
Where to go from here?
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