Welcome to the Beginner's Guide to Lifting Weights for Women Lessons Introduction Why strength train? Learning objectives
Introduction to the Weight Room Lessons Safety first What’s what in the gym Gym etiquette Equipment tips and tricks
Movement Patterns Lessons Elements of a sound program Squat pattern Hinge pattern Bridge pattern Lateral/rotary pattern Upper body push pattern Upper body pull pattern Core movements Isolation movements
Implementing Your Workouts Lessons Sets, reps, and rest – oh my! What weight to use Effort and load Checking your form Tracking your workout progress
Cardio and Other Activity Lessons 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?
FAQ Lessons 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
Nutrition Lessons Calories, energy balance, and macronutrients Fat loss and muscle gain Nutrition strategies Nutrition myths Supplements
Summary and Files Lessons Glossary and acronyms PDFs – all in one place Where to go from here? References
