CategoriesFemale Training Strength Training

What To Expect In the Gym When You’re Expecting

Note From TG: This is a re-publication (with updated edits/additions) of an article I wrote a few years ago. I figured since I’m currently working with four women at the moment – three in person, and one distance based – who are pregnant, it was something I felt required a little dusting off.

Hope you enjoy it.

Okay, I know what some of you may be thinking: What does someone who has succumbed to male pattern baldness, hates The Notebook1, and pees standing up know about the female body, let alone speaking to something that’s arguably the most precious, magical, and delicate time of a woman’s life?

(insert shrug emoji here)

Close-up pregnant woman doing exercise indoors.

What to Expect (In the Gym) When Expecting

Well, first off: Not for nothing, I took health class in 9th grade, so I know where babies come from Smarty Pants. For those who don’t know, when a man and a woman love one another they place a note in a bottle and throw it into the sea.

Eventually a mermaid reads it, sends her pet seahorse to the Galapagos Islands where he then relays the message to Henry the stork.

And wah-lah…a baby arrives nine months later.

Don’t argue with me, it’s science.

Secondly, in the just over two decades I’ve been a strength coach I’ve worked with and trained a few dozen women through their pregnancies and I thought I’d share some of my own thoughts on the topic because I feel much of the information out there directed towards women is regurgitated, archaic, hogwash.

Admittedly I have a strong viewpoint and recognize that not everyone will agree with me (and that’s cool). But it’s my hope that this post at least opens up the conversation and helps encourage people to think outside the box.

For me there’s a massive dichotomy between what I do and what most (not all) of the research says we should be doing when working with someone who’s pregnant.

Obligatory Disclaimer: Every pregnancy is different; each woman needs to consider her own specific situation. And, to cover your bases, it’s best to consult with your physician. Preferably one that lifts…;0)

No one should be made to feel guilty or lazy if they need to take it easy; the health of the baby and mother are paramount.

While it always comes down to the individual, their comfort level, their ability to listen to their body, as well as their past training history, I find it somewhat disheartening that there are health professionals out there (both primary and tertiary, as well as many of us in the fitness industry), and even more articles, that suggest “training” should orbit around light walking and what mounts to folding laundry.

Close-up photo of woman folding laundry on sofa

For me, when I’m working with someone who’s expecting, it’s about preparing them for something a helluva lot more significant than lifting pink dumbbells (or for that matter anything I’ll ever have to do as a member of the Y chromosome club).

I mean, I think it’s an accomplishment I can grow chest hair, but if you’re able to grow and push a human being out of your body, that’s next level shit.

If that’s the case, you’re also capable of lifting a barbell off the ground.

Repeatedly.

But let me be clear, and this is going to serve as the proverbial umbrella of the entire conversation:

It ALWAYS comes down to the woman’s comfort level.

Regardless of one’s experience in the gym, whether they’re a seasoned veteran or a newbie, I always instruct the women I work with to listen to their body. After a few hundred thousand years of evolution, the human body is pretty smart, resilient, and will let you know when it’s pissed off or doesn’t like something.

Now, I’m not insinuating that every expecting mother out there should go out and try to hit a deadlift PR on a weekly basis or snatch a mack truck over their head. But I’m certainly in the camp that feels we can offer a lot more than simply telling them to “go walk on the treadmill” or what mounts to playing patty cake for shits and giggles.

As an example, here’s one of my former female clients, Whitney, when I was a coach at Cressey Sports Performance performing some heavy(ish) deadlifts at roughly 32 weeks out.

And I say “heavy(ish)” because the weight in this video was no where near her best effort.

 

Because this is a gargantuan topic and because my head is spinning in several different directions – and because it’s something I can’t possibly cover in one simple blog post – I’m just going to shoot from the hip and blurt out some thoughts in random order.

Stuff

1. Before I begin I’d be doing a huge disservice to the discussion if I didn’t point people in the direction of Dr. Laura Latham, Julia Ladewski, and Stacey Schaedler all of whom are three very strong (and very smart) women who have written extensively on women training through their pregnancy.

Likewise, I’d be remiss not to mention Dr. Sarah Duvall’s excellent Pregnancy & Postpartum Corrective Exercise Specialist Certification – it’s not only THE best resource on the topic of training during pregnancy and postpartum, but, if I’m be honest, its THE best course I’ve ever taken.

To rank them:

1. Pregnancy & Postpartum Corrective Exercise Specialist

2. Lightsaber Self-Defense Against the Dark Arts (and fit-fluencers)

3. CPR.

To quote the Dr. Duvall herself:

“You gotta lift shit to fix shit.”

If you’re a trainer, strength coach, physical therapist, or I don’t know, an Orc – it stands to reason this information applies to 50% of your current/potential client roster…

…you WILL need to know this stuff.

I’d also be remiss not to point to THIS amazing archive on the Girls Gone Strong website – everything from myths about strength training during pregnancy to pelvic floor dysfunction is covered. In addition, HERE is a FREE 5-day course by GGS dedicated to trainers who work with postpartum clients.

(On that same front, if anyone reading has any high-quality websites, blogs, or general information they’d like people to know about PLEASE link to them in the comments section below).

2. Just to give you a little insight into the type of information being regurgitated out there, one of the women I used to train had a friend who told her that when she was pregnant, her physician recommended that a great way to get more protein in her diet was to pound milk shakes.

“I…drink…your…milkshake.”

via GIPHY

Sorry, I couldn’t help myself.

Anyways, back to milkshakes.

Many women fall into the trap of “Well, I’m eating for two now,” and interpret it as a free-pass or opportunity to ramp up their caloric intake. Granted, there’s no doubt the metabolic demands of the body increases when another human being is growing inside of it, but lets not get too carried away here.

Most of the research and material I’ve read says that an increase of 400 kcals per day is more than enough to cover one’s bases, and to ensure adequate fuel for the body and the growing fetus.

Giving that a little perspective, 400 kcals mounts to roughly four (standard) tablespoons of peanut butter.

peanuts butter

That’s it.

No need to go crazy with pizza buffets, a baker’s dozen from Krispy Kreme, or a daily liter of Coke challenge (the drink, not the drug). Don’t try to fool yourself into thinking that just because you’re pregnant, means you can go bonkers with the calories.

I am not saying it’s wrong, and I can attest to the weird food cravings that come about. For instance my wife was obsessed with tacos for a four-week span, and I’d be lying if I said I wasn’t more than happy to hit up our local taqueria several times per week; it’s not like she had to pull my arm.

However, just take this as a little dose of “tough love” and expectation management.

“Eating for two” is a bit overplayed and overstated.

3.  While the topic of nutrition is HIGHLY individual, when in doubt stress protein. But really, I don’t care what side of the fence you preside on…low carb, Paleo, Vegetarian, Vegan, or whether you only eat foods that start with the letter Q:

The important thing to remember is to provide adequate calories.

Need a little nudge? Check out THIS amazing infographic from Dr. John Berardi of Precision Nutrition.

4. KEEP THINGS SIMPLE FOR THE LOVE OF GOD

But remember…

It all comes down to what THEY’RE comfortable with.

If I’m working with a current client it’s really more a matter of tempering down intensity (load) than it is reneging on any specific exercise. All of the women I am working with currently still deadlift, squat, row, press, etc. As their body changes we’ll of course modify things, but for all intents and purposes it’s business as usual.

I just make sure to check in prior to each session to see how they’re feeling and will make a judgement call on whether or not to adjust a specific session or not.

If I am working with a new client through her first pregnancy I will spend a fair amount of time on proper breathing mechanics and honing in on teaching basic stuff like Goblet Squats, TONS of core stability work (think planks, chops, lifts, Farmer carries, and Pallof Presses), teaching a proper push-up pattern, band resisted hip thrusts (<— video of my wife doing them at 24 weeks), single leg work, and the like.

You’ll notice it’s not that much different than working with a new client who isn’t pregnant, and that’s the point…

…a pregnancy doesn’t automatically mean you’re unable to go to the gym.

The last thing I want is for them to feel like a delicate flower.

Remember: Our job as their coach is to prepare them for something bigger…child birth. Assuming a thorough assessment, taking into consideration any contraindications, using appropriate progressions/regressions, and always checking in on comfort level, a barbell, used in a controlled setting, is no more dangerous than bathing in a tub of seed oils while drinking a diet soda on a yacht full of Paleo CrossFitters.

Likewise, HERE are some thoughts on postpartum considerations for those curious.

Putting things into context, Whitney G (from the deadlift video above) had been training with me for three years, and I knew she knew what she was doing – so I felt completely comfortable throwing deadlift and squat variations (and she still did chin-ups!) into her programs.

Speaking of chin-ups here’s my wife, Lisa, using (natural) progressive overload to complete a rest/pause set.

5. Look at Cara, another mom-to-be I worked with a few years ago who was still training and getting after it 34 weeks into her pregnancy.

Here she was deadlifting 200 lbs for eight reps:

 

Cara trained with me at CSP for well over two years prior to becoming pregnant, and, slight humble brag, was coached very well. We had no problems staying on task with her training when she was expecting.

Which is to say…while certain “tweaks” and modifications were made trimester to trimester, we were still able to maintain a significant training effect.

While she’s definitely an exception to the rule, despite being a first-time mom, she never experienced any morning sickness – something she attributed to not flaking on her training.

From Cara herself:

It was hard to find information specific to heavy weight lifting. Most “advice” given about exercise has to do with cardio, probably because that’s what doctors expect most women are doing. In general, there’s an attitude that if you are already fit, you can continue what you are used to. So I made my own decision to continue what I was doing, to the best of my ability, just paying attention to what felt comfortably to me personally. Taking longer breaks, adjusting weights and positions as needed.

Others might think I lift “too much” or let my heart rate get “too high” but I don’t believe in one-size-fits-all limits on what pregnant women should be doing. We’re all accustomed and able to do different things when not pregnant, and I think the same can apply during pregnancy.

6.  By that same token, I don’t want to give the impression that every woman who’s pregnant has to lift heavy things. There are quite a number of other things to pay close attention to.

Shedding some light here are a few thoughts provided by Boston-based trainer Laura DeVincent, who’s Pre/Post Natal Certified through FitForBirth:

The first ten minutes of a session are spent diaphragmatic breathing, which I think is vital for keeping connected with the core. Although kind of awkward to coach, kegals are also important to prevent problems down the road. The next 30-40 minutes are spent on corrective exercise and strength training, and the last 10 minutes are spent interval training.

7.  Expounding a bit further, something else to consider is stretching. Does it have a place? Many women (and fitness professionals) are under the assumption that stretching is an important factor, but I’d actually caution against it in this case.

In fact I’m actually not a huge fan of stretching in general – as most people suck at it, only stretch what they’re good at, and, what’s more, you’re not actually “stretching” anything anyways (only increasing the tolerance to stretching).

But that’s a debate for another time.

As the pregnancy progresses the body produces more of a hormone called Relaxin, which, as the name implies, makes the tendons and ligaments (soft tissue) “relax” or more “pliable” as the body gets closer and closer to the due date.

This can make activities such as running, yoga, and group classes not as much of a better or “safer” alternative as many will have you think.

Pregnant woman in yoga class

Mirroring my thoughts, Laura notes:

In my experience, most women that are used to doing group ex classes feel nervous doing intense plyometric and cardio workouts, so they love the fact that they can get intense with weight training!

What most women deem “intense weight training” can be left to interpretation, but it stands to reason that contrary to popular belief, weight training can be argued to be SAFER than most other options…if for no other reason(s) than it is generally more controlled, can be more easily individualized, and focuses more on improving stability (via strengthening).

8.  Taking it a step even further, and touching on the whole heart rate issue, my good friend Dean Somerset offers his insight as well:

The big cautions come from not wanting to have large blood pressure fluctuations early on in the pregnancy or having too much of an anaerobic load that would cause stress to the fetus. If the muscles are pulling all the oxygen and not enough is going to the fetus, it can cause some issues, so most cardio is best performed beneath anaerobic threshold, or in short bursts where fatigue isn’t a major factor.

Loading tends to have to be decreased over time due to changes in core stability, pelvic dilation, presence of lumbosacral ligamental laxity, and increasing pressure on the bladder and bowels. It’s cool to deadlift in the second trimester, but something to avoid in the third trimester in favour of squatting, moving from a conventional stance to more of a sumo stance as the pregnancy goes on.

I’m not going to sit here and diss on CrossFit – because there is plenty about CrossFit that I like.

All I’ll say is that if you’re someone who’s pregnant and you’re still adamant on going to CrossFit every week (and that’s completely fine), please, please, PLEASE use some common sense and recognize that it’s okay to pump the brakes a bit and not feel like you’re going to cough up a spleen when you train.

9.  Shedding some more light on this topic, here are some sage words from strength coach, John Brooks:

The problem with training pregnant women is no two pregnancies are the same. With our first born my wife hit rep PRs into the early third trimester, did chins, and lots of unilateral leg work deep into the pregnancy. This latest (due in march) had some complications and bleeding early on, so she was on pelvic rest (which means you can pretty much do somewhere between jack and crap) now she’s back up to some basic body part split stuff. Totally different response to training stress in those conditions.

I’ve worked with a couple other women who didn’t have complications and for me the HR monitor was the key, Keep their HR down below threshold, keep a training effect going, and (especially if this is the second+) no movements that abduct the legs either quickly or under load (if you don’t know why ask your mother).

10.  And bringing everything to a nice succinct stopping point, I want to share one of my former distance coaching client’s, Laura, (whom I trained through her second pregnancy), perspective on everything:

I was one of those lucky women Tony trained through a pregnancy. During this time, I also regularly attended kettlebell classes in preparation for my RKC certification, which I passed 7 month after delivery.

With solid programming from Tony that included a lot of heavy compound lifts and modifications where necessary (no barbell glute thrusters), I was fitter at the end of the pregnancy than I had been at the beginning, with a slew of new PRs in my pocket as well – including squats and deadlifts.

My daughter presented in a posterior position (sunny side up), but I only had to go through 20 minutes of pushing — believe me that’s rare. With doctor approval, I was back swinging kettlebells in the gym the day after I was home from the hospital, and I healed like a champ.

Now, I’m not trying to blow sunshine up my own butt, but how many women do you know who are back in the gym a mere day after returning from the hospital? [Pats self on back].

Mind you: This SHOULD NOT be considered a standard goal for everyone.

That said, there’s no way Laura could have done that – let alone even think about doing it – if she had only resorted to yoga classes and basing all of her training sessions around weights that are lighter than the purse she carries around on her shoulder.

11.  Something else to think about is the fact that Laura had a very progressive MD (which is rare, but a breath of fresh air) and midwife, who, according to her, “understood that pregnancy is not an illness or handicap.”

As well, according to her, “I also took a lot of comfort from the wonderful book Exercising Through Your Pregnancy by James Clapp, which examines study after study showing the value of continuing to engage in strenuous exercise during pregnancy.

The book also provides advice for people who go into pregnancy in more of a de-conditioned state.

So there you have it

While not an exhaustive list, and certainly a topic which deserves someone taking a more proactive approach into what’s the right course of action for HER, I feel this post provides a rather unique (and dare I say: anti-status quo) approach to how women should go about exercising through their pregnancy.

I’m in no way saying that my opinion is right or should be considered the gold standard. But it deserves every bit as much consideration as all the other advice being given.

Coming full circle, isn’t it funny how people will often scoff, give double takes (or worse panic) if they see a pregnant woman lifting appreciable weight in the gym, yet fail to recognize that women have been partaking in far superior activities – walking across continents, manually plowing fields, hunting, and gathering – loooooong before barbells existed.

They (and their babies) turned out just fine.

CategoriesFemale Training

How I Respond When Female Clients Use the I Don’t Want to Get Bulky From Lifting Weights Cliche

I received a question recently via my Instagram DM’s and figured it prudent to take some time to write a more thorough response I could share with the masses here.

1. I hope it helps and makes sense.

2. Um, why aren’t you following me on IG?2

Here’s the question:

“What is your response to female clients who use the cliche of not wanting to get bulky when training? Any practical scientific routes that you speak about to dispel this myth?”

Copyright: milkos

My Response 👇👇

I gotta be honest and forthright out of the gate…

…I really do feel this sentiment and way of thinking is shrinking and becoming less of a “thing” in 2022. Granted this is just my N=1 experience, but since this is my blog, pretty much anything I say here should be taken as fact.

Like:

  •  Hacks is the funniest show on television right now.
  • Baseball players can (and should) perform overhead pressing.
  • I think my cat wants to kill me.
  • No, really, I’m not kidding.
  • Why are you looking at me like that, Dagny?
  • No, wait, stop. STOP.
  • Ahhhhhhhh.

I joined my first commercial gym in 1996. I came home for the summer after my freshman year in college and was elated to find out my hometown had suddenly gotten a bit more badass and opened up a gym.

(it sure beat having another pizza shop open up)

It was stellar and it served as my “home-base” until I left for New England in the fall of 2005. In those nine years it was very rare to see a woman in the free-weight area lifting weights. I felt it was fantastic anytime I saw it happen, but it was a rare event.

Akin to me wearing shorts in public.

Anyway, once I moved to New England (and subsequently Boston) I ended up living in a proverbial strength & conditioning bubble where people of all shapes and sizes (as well as non-Y chromosome havers) performed full-rom pull-ups, were more inclined to squat on Monday than bench press, and salivated when it was deadlift day.

Young woman power lifting training indoor gym alone

And that’s where I lived until this past Fall when I joined my first commercial gym since 2005. I’ve been training there for the past several months and it’s night and day in terms of the general vibe.

Everyday I see various women squatting, deadlifting, thrusting, and lifting appreciable weight. It’s awesome and I love that the mentality and attitude toward strength training has shifted to reflect a stark contrast compared to a generation prior.

That said, it’s not lost on me that the stigma of “lifting weights will make me bulky” still stings in today’s society and that it festers in the psyche of some women still.

The best way I can answer this question is in two parts:

1. What to NOT say and do.

2. The opposite of that.

What to NOT Say and Do

The question sent to me asked if I have a “practical scientific route” I take when this issue comes up. I do (or I should say did), but it rarely (if ever) works.

If I’m honest, early in my career I took this approach and it makes me cringe to think about it. If a new female client brought up her concerns about putting on too much muscle it took a lot of will power on my end to not have my eyes roll out of their sockets.

And then I’d get all “mansplainy” and wax poetic about hormone profiles and how women have waaay less testosterone than men and that it’s really hard to put on muscle.

I’d say something snide like:

“It’s hard to put on muscle. 100% of guys wish they could add muscle as fast as many women “think” is possible.”

Then, to top it off, like an a-hole I’d continue…

“You won’t turn into He-Man in a week. Or a month, or a year for that matter.”

Like I said, I cringe when I think about how I used to handle this sort of conversation. I’m willing to bet I lost more potential (female) clients then gained taking this approach.

Here’s What I Now Do Instead

At this point in my career I tend to get a lot of self-selected clientele. Meaning, by the time someone walks through the front door the day of their initial assessment or session, they’re already perfectly aware of what they’re getting themselves into.

They’ve either read a lot of what I have written and know my general approach to training or they look up at the sign above the door and read my tagline…

Surprise!

Nevertheless, while I still like to endorse some level of education on the topic of women and strength training, I’ve since rescinded my global approach to a large degree.

I still play devil’s advocate at times and will say something like “saying you’re going to get big & bulky from strength training is like me saying I’m going to win a gold medal in the Olympics because I went out and did some sprints yesterday.”

(and then I keep my fingers crossed that there’s nothing but crickets chirping afterward).

Instead of going on and on about women’s limited testosterone levels, how toning isn’t a real term (one of my biggest pet peeves fitness professional do), or how they’ll never attain the results of elite female bodybuilders, yada yada yada…I dig deeper, and ask more questions:

  • “Why do you feel strength training will make you big and bulky?”
  • What does bulky mean to you? What does it look like?
  • “Is this something that happened in the past?
  • “What exercise(s) in particular do you feel cause this?”

Maybe their perspective projects that of a trainer they worked with previously. Maybe they never took the time to learn nor where they shown proper technique. Or, I don’t know, maybe they have a hard time letting go of certain myths and think the Abominable Snowman exists.

Either way…

Sometimes it’s more helpful to take some time to peel back the onion and to ascertain someone’s root cause for thinking they way they do, rather than chastise them out of the gate for the sole purpose of proving them wrong.

I have found that this approach has been a far more efficacious way of handling things and has helped me build far more powerful and lasting relationships with my female clients.

And not for nothing: After a few weeks of consistency I find the switch flips anyway. Once the foreignness and stigma of the barbell is no longer a part of the story – and we begin to build & increase autonomy and competency – I find most of my female clients begin to strive to be more (adding muscle is cool!) rather than wanting to be less.

CategoriesFemale Training Program Design Strength Training

You Need to Lift Shit to Fix Shit: Some Postpartum Considerations

I know, I know…

I’m a dude.

What could I possibly have to say when it comes to the delicate intricacies of postpartum anything?

Well, as it happens, I’ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with mansplaining the inner workings of a uterus helping them understand that, whether they’ve given birth seven months ago or seven years ago, strength training can help with myriad of postpartum issues.3

*cue the trumpets*

Copyright: nightunter

You Need to Lift Shit to Fix Shit

Just so we’re on the same page…

…when I say “lift shit” this DOES NOT insinuate anything close to maximal effort.

For starters: I’m not an asshole.

Secondly: All strength training is not powerlifting. It’s still feasible to have someone lift appreciable loads – even postpartum – and not assume I’m attempting to turn them into Stefi Cohen.

But more to the point: I’m not an asshole.

I understand, to the best of my Y chromosome having abilities, the intricacies and delicateness that coincide with the months postpartum.

It’s not a time to rush back into things and to race oneself back to pre-pregnancy gym numbers.

The first few months are all about rebuilding the base (specifically to address the pelvic floor and diaphragm, to get the “core” connected again, and to progress from there).

After that, a person’s capabilities and foundation matter more than whatever time frame it takes to get them deadlifting appreciable weight again.

As far as the BIG no-no’s to avoid immediately postpartum:

  • Plyometrics – burpees (please, stop), jumping, stairs, and running.
  • Anything coming close to max-effort loading.
  • Front abdominal exercises (planks, sit-ups, push-ups, leg lifts, or anything that makes the abdominals bulge anteriorly or uses the core to support a lot of bodyweight).
  • FWIW: Any sort of Fight Club is out of the question during this time as well.

It’s Not Just About Kegels

Kegel exercises are amazing, but as Dr. Sarah Duvall notes in her spectacular Pregnancy & Postpartum Corrective Exercise Specialist 2.0 course they’re often OVER used.

Or, more often that not…the ONLY thing used.

For many women their postpartum approach = kegels (and that’s it).

Alternatively, a more germane (and, not coincidentally, successful) approach to postpartum training is:

  • Kegels
  • Teaching a GOOD breath – focusing on the canister position.
  • Cementing all of the above with “strength.”

Kegels are a fantastic (and proven) tool to use to help with pelvic floor dysfunction. Teaching them the right way (and when appropriate) helps to connect and educate the pelvic floor. As it stands, women who did dedicated pelvic floor training = 17% less likely to report incontinence.

However, when OVER used kegels can lead to an overactive pelvic floor. Compound that with the all too common scenario of very little attention being made toward the efficacy of positional breathing drills – I.e., emphasizing the canister position (pelvis stacked underneath the ribcage; or reduced rib flare)  – and you have a recipe for disaster.

Photo Credit: Inspired Physiotherapy

Left Image = Canister Position (diaphragm stacked on top of pelvic floor)

Right Image = not that.

Positional breathing begins with teaching a GOOD inhale. This entails 3D (360 degree) expansion of the ribcage. With a good inhale the diaphragm contracts down and it able to “let go” and relax. Moreover, as Sarah notes in her course, every (good) inhale can push down on the pelvic floor which is okay.

Bearing down is one thing. This is not ideal.

However, with a proper inhale, the idea is to push the “ground floor of the house to the basement.” In other words: the inhale EXPANDS pelvic floor. Then, a full, accentuated exhale brings everything back to the ground floor.

For the visual learners out there this may help (graph taken from Sarah’s course):

Again to reiterate:

“Inhale = pushes down onto pelvic floor (get it to the basement)….exhale = RELAXES.”

Taking the time to really build context and to hammer home the importance of the canister position will be a home run for many (if not most) postpartum women.

A simple example would be something like a deadbug, performed with a full 360 degree inhale followed by a drawn out, full exhale (without aggressive bearing down of the abdominals):

 

Tony, Did You Forget About Lifting Things?

Puh.

Not at all.

Strength training is the part where we “cement” all of the above into place. It’s crucial to build pelvic floor awareness (kegels) as well as function (positional breathing drills). If someone is unable to do this right, I am NOT going to load them.

However, assuming the work has been done I see no reason not to.

First we start with TIMING of the breath with the bodyweight squat. Inhale on the way down (pelvic floor expands and relaxes).

Exhale on the way down (pelvic floor comes back up and contracts).

 

Once that is mastered, then we can begin to THIS IS SPARTA. BACK SQUAT MAX EFFORT, BABY.

Just kidding.

I just use common sense and progress accordingly with something like Goblet Squats and always remain cognizant that I DO NOT want any aggressive bearing down of the abdominals and to keep IAP in check. The pelvic floor is just like any other muscle and needs progressive overload too.

Being postpartum is not a disease and I find it increasingly frustrating that many women are programmed into thinking that the only approach is with kegels and kegels only.

It’s a far more multi-faceted approach that requires attention to detail and dare I say…

…lifting shit.

Pregnancy & Postpartum Corrective Exercise Specialist 2.0

In recent years whenever I am asked by other health/fitness professionals what course I’d recommend they look into my immediate answer is Dr. Sarah Duvall’s PCES course.

It’s without hesitation the most valuable continuing education resource I’ve come across in recent memory, and it’s also had the most impact on my own coaching.

Every pregnancy is different.

Every woman who is postpartum is different.

There are a LOT of women out there and you WILL undoubtedly need to know this information and know how to apply it.

As it happens, Sarah just opened up access to the entire PCES 2.0 course:

  • 34 hours of content loaded with a tsunami of lectures, videos, and case studies.
  • CEUs available
  • Save $250 off the regular price through May 21st. Access to the course shuts down on 5/25.
  • FYI: Payment plans available.

This course will teach and show you the appropriate assessments/screens to use as well as the corrective strategies to implement to address everything from pelvic floor dysfunction to incontinence to rectus diastasis. In addition, and this is what I dig the most about Sarah’s approach, is that strength training can and should be a part of the process.

Remember: You only have till midnight on 5/21 to SAVE $250 and access to the course ends on 5/25.

👉  CLICK HERE 👈

Categoriescoaching Female Training personal training

Failures Hurt. Here’s What I Learned From One

Today’s guest post comes courtesy of good friend, colleague, and past contributor to this site, Kim Lloyd. 

If you’re a coach/personal trainer you’ve likely experienced what Kim describes below…

…being “fired” by a client.

It never feels good. But did you take it as an opportunity to reflect, learn, and grow or to just shrug off, turn the page, and repeat the same mistakes?

Copyright: Marek Uliasz

Failures Hurt. Here’s What I Learned From One

A funny thing happened on my way to losing an online training client.

By funny, I mean I rocked in a corner for two days eye-opening.

Regardless of the industry in which you work, failures hurt.

This client was an acquaintance I’d met when I lived in Boston, and after following my blog for a few years, she decided that she wanted to ditch Zumba (not that there’s anything wrong with Zumba) and start strength training.

Win.

We hopped on a phone call, got down to the nitty gritty, and after talking through her goals, injury history and why Bob Dylan’s Blood on the Tracks is one of the best vinyl records ever, I set her up with a program and off we went.

Except…well…we didn’t.

After a few weeks, she very kindly sent me the break-up email that no one likes to get. It’s not you, it’s me, I just need more space, Keene shoes are not a fashion statement…

Ultimately, she was too overwhelmed to even start the program, and she was headed back to Zumba (again, not that there’s anything wrong with Zumba).

But in the breakup email, she very graciously offered me a breakdown of all of the challenges she had in trying the program I’d written.

Her reaction to the cable machine was perhaps the most telling:

“I have never used the cable pull-down thing. That’s in the boy-area, and one feels one should be carrying a gallon container of blue liquid to even be admitted. How will I approach it? How do I change the weight? How long can I stay on it? I will completely break into the boy area, of course, I don’t care, but it’s somewhat intimidating unless someone shows you first.”

I was disappointed to lose a client, sure. But once I got over myself, I also came face-to-face with all of the nuances about strength training that I take for granted.

I forgot what it felt like when I first started to train seriously.

What it felt like to walk into the free weight room (not the Nautilus room), with a bunch of dudes who were all getting after it and panic about where I should put my gym bag and do my warm up and why is that man in the corner wearing a pro wrestling costume? (This really happened.)

I forgot what it felt like when I couldn’t get the bar off of my chest that one time in the weight room when I was 24. What it was like when I couldn’t press 15lbs for more than three reps during a softball practice when I was 15.

I forgot how long it took me to grasp how to read and understand a program. Sets, reps, tempo and wtf is a Pallof Press? And a Landmine? And what do I do if my gym doesn’t have one?

 

When it comes to strength training, I live in a bubble and this client reminded how difficult it is for many people to get over the humps that I got over so many years ago. Worst of all, I forget that there are those humps.

I try to give people a roadmap, but sometimes forget that they don’t know how to drive the car.

What I want most is for people to fall in love with strength training the way I fell in love with it.

Because it’s good for them.

As a coach, I think the worst thing that can happen is for someone to be interested in the idea of strength training, to be bought in to trying it out, only to feel so intimidated, defeated and frustrated by the process that they quit before ever getting started.

My client’s break-up email reminded me of the people out there, especially women, who are trying to figure out what good information is in a world full of Insta-trainers and infomercials.

Who are battling old feelings of inadequacy every time they set foot in a gym environment because 7th grade gym class experiences are never as far away in our brains as we think they are.

I’m grateful to this client for so many reasons – but perhaps most of all for reminding me as a coach that I have to help clients understand how to drive before I send them on their way.

Cue This Is Why I Wrote a Book Portion of the Article

Believe me when I say this: I feel a bit timid being all like “and that’s why I wrote a book,” even though the truth of the matter is…

…that that’s exactly why I wrote a book.

I did so not to self-aggrandize4, but to legitimately help people (particularly women) that are too intimidated to ask for help, much less step foot in the weight room.

I wanted to show them that they CAN, but in a way that meets them where they are.

Note From TG: It’s a fantastic guide and I HIGHLY recommend it to anyone interested in learning in’s & out’s of lifting weights in a safe, efficient, and results driven manner. Kim is a phenomenal coach.

Start Where You Are: A Beginner’s Guide to Lifting Weights and Feeling Great

About the Author

After spending her first two decades out of college working 29 different jobs (English major for the win), Kim Lloyd settled into a career in fitness and is an ACE Certified Personal Trainer as well as an Online Certified Trainer. She coaches full-time at Spurling Fitness in Kennebunk, Maine and trains online clients through Kim Lloyd Fitness.

You can find Kim and her plethora of inflatable costume videos HERE.

CategoriesFemale Training personal training

A Thoughtful and Reflective Discussion On Postpartum Training

My son, Julian, was born January 31, 2017.

Four days later my wife, Lisa, accompanied me to the gym.

The workout wasn’t anything crazy. There were no burpees, no deadlifts, no squats; hell I don’t even think there was a barbell involved.

If anything, the field trip served as more of a rendezvous back to normalcy for us.

Our world had just been knocked the fuck upside down during the previous 96 hours, and, after the shellacking we had been taking, a lifetime in Azkaban would have seemed a better alternative.

So yeah, heading to the gym, even for 20 minutes, was exactly what we (she) needed.

It was an oasis for us.

Copyright: realstock / 123RF Stock Photo

That Time the Internet Got All Judgy On Us

Lisa’s first postpartum workout, if you want to call it a workout, wasn’t anything to write home about. I think I had her do some deadbugs, side planks, a few Pallof Presses, bodyweight step-ups, and, yeah, okay, there was a barbell involved…

…she did some light bicep curls.

To her credit Lisa trained all throughout her pregnancy.

While no where near the same intensity she was accustomed to, she deadlifted, swung kettlebells, performed hip thrusts, and even used natural progressive overload (her growing tummy) to crank out her chin-ups.

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

At the same time, she remained cognizant it was imperative she listen to her body. If at any point something felt off or “wonky” she stopped and we made the appropriate adjustments.

I wholeheartedly believe that it was her dedication and diligence to strength train throughout her pregnancy which resulted in a smooth and seamless birth.5

NOTE: For a more detailed article expounding my approach and thought processes on the topic of women and strength training through pregnancy go HERE.

Fast forward several weeks and I posted this video on my Instagram page of Lisa hitting a bench press personal record:

During her maternity leave we took advantage of having more time to workout together, and I was proud of her for staying proactive during this time.

She listened to her doctor, she listened to her body, and she was able to regain (some) of her pre-baby strength levels rather quickly (in no small part because she stayed consistent with it during her pregnancy).

I say “some” because we made it a point of not pushing the envelope with other movements such as deadlifts and squats.

Nevertheless, there was a woman who chimed in with her own concerned, if not bordering on scathing remarks and comments on the matter.

“It takes a lot longer than 2-3 weeks to retrain the postnatal core! And wouldn’t she still be bleeding at this stage? That’s an open wound that needs time to heal/ and she needs lots of rest to repair her DRA and PFM tissues, especially if there’s additional birth trauma. I would get her to see a women’s health physio or pelvic PT first, if you care about her recovery. What postnatal courses have you done?”

Oh-no-she-didn’t.

It was all I could not to go into an all-out Beyonce “Lemonade’esque” rage.

“I DON’T CARE ABOUT HER RECOVERY?” – grabs baseball bat.

“WHO SAID ANYTHING ABOUT 2-3 WEEKS?!” – smashes windshield.

via GIPHY

But I didn’t do that.

In the woman’s defense what she (probably) read and saw was some meathead bragging about his wife hitting a heavy bench press a few weeks postpartum.

How could she have known that in the weeks leading up to that Lisa had also been performing a plethora of diaphragmatic/positional breathing drills, deadbugs, birddogs, carries, hip stability drills, and many other exercises that don’t equate to near the engagement on social media as a bench press?

#mostboringexerciseever

#actuallymaybethisismoreboring…zzzzzzzzzzzz

 

I kindly reiterated that Lisa was cleared by her doctor, that she had been taking things slow up until that point, had been using appropriate progressions, and that she had a pretty smart strength coach (and the world’s #23rd ranked tickle fighter) in her corner writing her programs.

The same woman also stated:

“There’s nothing badass about being a victim to the social pressure to get your body back, it’s stupid really.”

Given no one ever came close to mentioning anything about social pressure or being a victim, at the time, I didn’t have much of a response. She was likely projecting based of experiences in her past, and I chose to ignore it.6

I mean, my wife’s been lifting weights since she was 13 years old, it’s part of her DNA. What’s more, we were engaged in an activity we enjoyed doing together (working out), and she really loves benching, why should I have to defend that?

However, upon further reflection I could see where this woman was/is coming from.

Don’t get me wrong: I still feel there was an exorbitant and egregious amount of “assuming” on this woman’s end.

Like, who in the flying fucks of fucks was she to assume we didn’t take all the precautions in the world? But, deep breaths Tony, I could see how my initial post may have been triggering and come across as a bit too braggadocious.

Moreover, I can see how the message could have been misconstrued.

As oxymoronic as it sounds (and this is likely why this particular woman called me out), women that exercise through their pregnancy are often at MORE risk for postpartum issues. Many feel pressure to head to the gym as soon as possible after giving birth because they actually feel “okay.”

To be clear: This was not the case with my wife. It had everything to do with not wanting to throw an ax into her face from cabin fever.

However, this mentality can often lead to dire circumstances because their body is still healing. Just because someone may want to perform kipping pull-ups paired with sandbag carries through a grenade field for AMRAP doesn’t mean you should.

You CAN still exercise postpartum, but it’s important, nay, crucial, to respect the notion that your body still needs time to “catch up.”

I guess maybe I should have said that from the get go when I originally posted that video of Lisa bench pressing.

That said, it was something the woman said in her initial comment to me that really struck a chord:

“What postnatal courses have you done?

Shit.

None.

Now, I’m not an idiot.

I understand, to the best of my Y chromosome having abilities, the intricacies that coincide with helping a woman train through her pregnancy, as well as how delicate matters are in the months postpartum.

The first few months are all about rebuilding the base (specifically to address the pelvic floor and diaphragm, to get the “core” connected, working, and to progress from there).

After that, a person’s capabilities and foundation matter more than whatever time frame it takes to get them deadlifting appreciable weight again.

As far as the BIG no-no’s to avoid immediately postpartum:

  • Plyometrics – burpees (please, stop), jumping, stairs, and running.
  • Anything coming close to max-effort loading.
  • Front abdominal exercises (planks, sit-ups, push-ups, leg lifts, or anything that makes the abdominals bulge anteriorly or uses the core to support a lot of bodyweight).
  • FWIW: Any sort of Fight Club is out of the question during this time as well.

I’m also aware that the postpartum “phase” doesn’t just refer to weeks or even months. Women can present with postpartum issues years after the fact, and it’s imperative to respect that and know how to assess and program accordingly.

But, to go back to the woman’s comment (what postnatal course have you taken?) that was a massive mea culpa.

I had taken none.

She got me there.

At that point I felt it was my responsibility to remedy the situation.

And that’s what I did (and am still doing).

Pregnancy & Postpartum Corrective Exercise Specialist 2.0

In recent years whenever I am asked by other health/fitness professionals what course I’d recommend they look into my immediate answer is Dr. Sarah Duvall’s PCES course.

It’s without hesitation the most valuable continuing education resource I’ve come across in the past four years, and it’s also had the most impact on my own coaching.

Every pregnancy is different.

Every woman who is postpartum is different.

There are a LOT of women out there and you WILL undoubtedly need to know this information and know how to apply it.

As it happens, Sarah just revamped the entire course: PCES 2.0

  • 34 hours of content loaded with a tsunami of lectures, videos, and case studies.
  • CEUs available
  • Save $150 off the regular price through Wednesday (2/24). Access to the course CLOSES on March 5th.
  • FYI: Payment plans available.

This course will teach and show you the appropriate assessments/screens to use as well as the corrective strategies to implement to address everything from pelvic floor dysfunction to incontinence to rectus diastasis. In addition, and this is what I dig the most about Sarah’s approach, is that strength training can and should be a part of the process.

Remember: You only have till midnight on 2/24 to SAVE $150 and access to the course shuts down on 3/5.

👉 Click HERE 👈

CategoriesCorrective Exercise Female Training

4 Things to Consider When Working With Postpartum Women

I’ve always prided myself in my ability to recognize (and then attempt to address) my knowledge gaps.7

  • Understanding functional anatomy? ✅
  • Peeling back the onion on the importance of breathing mechanics? ✅
  • Having a better understanding of how to appropriately program plyometrics? ✅
  • Long division? ❌

One of the best things I did for my career, however, was to better educate myself on the topic of training clients’ through pregnancy in addition to having a better understanding of the intricacies working with postpartum women.

Anyone who works with women – which is pretty much every coach, ever – should consider investing in this area. I can only speak for myself, but studying this topic in more depth has given me much more confidence as a coach.

I’m also speaking for myself when I say one of THE best courses I have ever taken – not just on the topic, but ever – is Dr. Sarah Duvall’s Pregnancy & Postpartum Corrective Exercise Specialist course.

She’s just revamped the entire course and starting today (through tomorrow, 2/24) you can purchase Pregnancy & Postpartum Corrective Exercise Specialist 2.0 for $150 OFF the regular price.

  • 34 hours of content (legit, everything is covered: The only thing not covered is showing a live birth).
  • CEUs available (the total # will depend on your certifying body).
  • Payment plans are available too.

I cannot express enough how valuable this course has been in helping me not only become a better coach, but also gaining the confidence/trust of my female clients. I have little reservations in saying that investing in this course will pay for itself tenfold.

Below is a repost of an article I wrote last year sharing some of the things I’ve learned taking the course. But for those who prefer to skip the foreplay, you can go HERE to purchase. REMEMBER: The discounted price only lasts through Wednesday (2/24).

Outside of that, you should totally read my article (pretty sure it’s Pulitzer worthy).

Copyright: sangriana / 123RF Stock Photo

4 Things to Consider When Working With Postpartum Women

1. Once a Woman is Postpartum, She’s ALWAYS Postpartum

This is a powerful quote and something Sarah stresses over and over again in her course. Whether you’re working with a woman who is very recently postpartum or she gave birth three years ago, you still need to do your due diligence as a coach.

Just because some time has passed doesn’t mean she’s out of the weeds yet. Some women exhibit significant Diastasis Recti years after giving birth and shrug it off as “meh, that’s just the way things are.”

Likewise, some women view incidents such as incontinence (urine leaks) as equally “normal” and shrug worthy years after the fact.

NEWSFLASH: they’re not.

In light of that, it’s important to ask questions and to peel back the onion on a woman’s (reproductive) health history to glean as much information as possible.

Now, I get it: I’m a dude.

There’s a high degree of professionalism at play here.

“So, where you from?”

“Born and raised in Boston.”

“Awesome, do you have any major injuries I need to be aware of?”

“Nope, none I can think of.”

“How many kids do you have? Did you have a natural birth or c-section? Oh, and do you pee when you squat?”

To help stave off any awkwardness, I’ll send all prospective clients a questionnaire to fill out a head of time with pertinent questions related to this part of their health history.

If they’ve never given birth then they can skip and move on to the “Favorite Movie of All-Time” section (which is TOTALLY a thing by the way.  I find it’s a great conversation stimulator and helps break the ice). And if they do have kids I ask them to fill out that section which has a handful of follow-up questions.

They can then go into as much detail as they feel comfortable with with 1019% less awkwardness.

2. Breathing –> Core –> Posture –> Everything Else –> More Kitty Cuddles

That’s the order of things you’ll almost always want to prioritize when working with postpartum women. I’ve had a crush on the importance of positional breathing drills ever since my days at Cressey Sports Performance.

We found there was a lot of efficacy towards their use with getting athletes into a better position prior to training; specifically nudging toward a canister position (Zone of Apposition, I.e., the act of bringing things together or in proximity) as opposed to a scissor position.

Canister Position = diaphragm and pelvic floor stacked on top of each other.

Scissor Position = the opposite of that.

The latter tends to be a much more UN-stable position and can (not always) result in a fusillade of things we’d rather not see happen:

  • Poor breathing mechanics.
  • Lower back pain.
  • Shoulder pain.
  • Many of the things I’ve already noted above: DA, pelvic floor issues, etc.
  • Global warming
  • Another Transformer movie.

Honing in on breath can help “glue” or connect things more efficiently. Making sure someone is getting 3D expansion of their rib cage (and not just breathing UP into their chest) can be a game changer and helps to set the stage for everything else that follows.

If you don’t own breath, you’re not going to own “position” during exercise.

Something as simple as the Deadbug exercise – done correctly, with emphasis on the breath – is a great example.

 

It’s important to note that everyone is different and every birth is different. I can’t stress enough the importance of encouraging a woman to wait until she’s ready before implementing any mode of exercise. However, it’s important to note that it only takes 14 days of bedrest to notice atrophy of the Multifidi and surrounding spine musculature.

Encouraging small walks in conjunction with very basic breathing drills can help offset this.

 

Reiterate – from the rooftops – that a woman’s core is GOING TO BE WEAK FOR A LONG-TIME and that it is okay, normal, and 100% human for this to happen.

It still behooves them to set in motion – when they’re ready – these mini interventions that will pay HUGE dividends down the road.

3. It Takes Time

Women who train during their pregnancy are often the most vulnerable. They want to revert back to their “normal” training schedule often times before they’re close to being ready.

The pelvic floor (and other places of trauma) need time to catch up.

A good rule to keep handy:

“9 months to grow, 9 months to recover.”

This is not to imply that a woman can’t start lifting weights or exercising more vigorously prior to nine months, however it’s just to toss in a bit of expectation management.

The kipping pull-ups and heavy squats can wait.

FIRST FOUR MONTHS = rebuilding solid base (get the pelvic floor and core working with a ton of breathing drills).

But even this approach can be tempered to that of the client and her capabilities.

As an example I have a current client who gave birth less than a month ago who has just started to come back to the gym to train. She had been working with me for two years prior and knows her way around the weight room.

Here’s an example of her first week of training back:

A1. Deadbug 3×5/side
A2. Goblet Split Squat: 3×6/leg

B1. Standing Band Row: 3×10
B2. Breathing Side Plank: 3×3/side

C1. Pallof Press: 2×10/side
C2. Suitcase Carry: 2×25 yds/side

D1. Box Jumps – AMAP x 2x30seconds
D2. Just kidding. The fuck outta here.

Again, everyone is different.

The umbrella theme to remember, though, is to TAKE THINGS SLOW!

4. What To Avoid in the Early Stages

On that front, here are some thing you’ll likely want to skip altogether in the early stages of working with postpartum women:

Plyos – burpees, jumping jacks, stairs, stop it.

Running – just an accentuated plyometric.

Front Abdominal Exercises – planks, sit-ups, push-ups, leg lifts (or anything that makes the abs bulge in front or uses the core to support a lot of the body weight).

Ninja Fights – Probably best to avoid ninjas at all costs, actually.

And That’s That

There’s obviously a lot more to consider, but that’s a pretty good start. For much, MUCH more on this topic check out the Certified Pregnancy & Postpartum Corrective Exercise Specialist 2.0 course HERE.

Your face is going to melt so hard you’ll learn so much.

Categoriescoaching Female Training Motivational

Showcasing Strong

What is strong?

That’s a good question, and one I feel I don’t have a concise way of answering.

I mean, some questions are a cinch to answer:

Q: What would be your weapon of choice during the zombie apocalypse?
A: Easy. Samurai sword.

Q: If you could pick one career to have what would it be?
A: Professional Jason Bourne. Boom.8

Q: Who’s the best Care Bear?
A: Birthday Bear. Come on.

But to definitively answer the question…”what is strong?”

Well, that’s a bit more abstract.

For some, strong is looking a certain way, and for others it’s about how much weight you can lift on a certain exercise.  And maybe, to some faction out there, strong is about how many tacos you can eat in one sitting.

While I certainly have my biased take given I’m a strength & conditioning coach, I think in the grand scope of it all…

…strong is a sentiment.

Copyright: alicephoto / 123RF Stock Photo

Showcasing Strong

Recently, actress Rosamund Pike (of Gone Girl fame) shared a video on her Instagram feed from when she and I worked together while she was in Boston – in the before times – filming her latest movie.

The video shows her hitting a personal best 100 lb. deadlift for multiple reps (and making it look easy).

 

View this post on Instagram

 

A post shared by Rosamund Pike (@mspike)

For starters, I guess this is as appropriate a time as any to lean into it and announce the obvious:

I am now officially a celebrity trainer.

KNEEL BEFORE ZOD!!!!!!!!

via GIPHY

Kidding!

(But seriously, kneel).

Secondly, I can’t take full credit for Rosamund’s technique and overall badassery in the video above.

She had plenty of experience beforehand working with other trainers, and to her credit was no rookie in the weight room.9

Nevertheless, I was elated that she took it upon herself to share that video with her fans and followers if for no other reason that it showcases to women that they CAN lift appreciable weight and that they won’t turn into Conan the Barbarian after one set.

I have long been a champion of encouraging women to strength train and to help them recognize the myriad of benefits it can provide:

  • Improved strength – obviously – and to be better prepared for life’s curve balls.
  • Improved performance.
  • Improved body composition.
  • Improved bone density.
  • Improved confidence and body image.
  • Improved mental health & stress relief
  • Telling societal norms to f**k off.

Unfortunately, much of the mainstream media muddies this message.

Instead we’re inundated with images of women lifting dainty weights.

Take for example this image, which, I kid you not, was one of the top suggestions while doing a search for “strong” within the stock photo service I subscribe to:

Copyright: treewat0071 / 123RF Stock Photo

Many women (not all of course) are programmed, if not indoctrinated, into thinking that that is strength training and that anything involving a barbell (or a modicum of effort) is, well, let’s be honest…

…for men.

And it’s bullshit.

Granted, at the end of the day whether or not an individual does this exercise or that, and more to the point: if they’re performing it with appreciable weight, depends on their injury history, ability level, and more importantly, their goals(s)

However, speaking for myself, the last thing directing my thought process or programming is whether or not someone has Y chromosome.

Which is why I dig (profusely) the message Rosamund conveyed in her video above:

“Marla Grayson (NOTE: that’s the character she plays in her upcoming movie) is a lioness. And lionesses need to be strong. Tony celebrates the strength of everyone he trains, and pushed me to find more than I knew I had. Thanks Tony.”

Again, strong is a sentiment with many iterations and roots of inspiration.

It’s not necessarily about a number.

But it certainly doesn’t hurt…;o)

Categoriescoaching Female Training

Building Strong Women Starts With You, Coach

Today’s EPIC guest post comes courtesy of TG.com regular (and fav), Erica Suter. Working with young female athletes isn’t solely about Q-angles and the x’s and o’s of a proper depth jump landing.

It’s also about recognizing that they’re not delicate snowflakes and that they very much can train just like the boys (and oftentimes excel exponentially). Too, coaching young, impressionable female athletes is about recognizing our own biases and being more in-tune with the words & phrases we use around them.

This is a stellar piece from Erica and I encourage every coach to read it in its entirety.

SIDE NOTE: Erica just released her latest resource, Total Youth Female Athlete Fitness, today.

It’s a 15 module video course on training the young female athlete to perform at her best, as well as be resilient to injury.

The video modules include proper warm-up, nutrition and the menstrual cycle, growth and maturation considerations, and LIVE training sessions on movement quality, plyometrics, total body strength, speed, and agility with coaching cues and break down of technique.

To get it on sale for $100 off regular price, go HERE.
Copyright: serezniy / 123RF Stock Photo

If You Are a Coach to Female Athletes, You Need to be Walking the Walk Right Now

No one cares how many wins you have, trophies you’ve stacked, Twitter followers you’ve acquired, coaching licenses you’ve gotten, and acronyms you laid out like the alphabet behind your name.

What young female athletes need is coaching.

This encompasses more than the x’s and o’s, the tactics and the formations, the wins and the rankings, the certifications, the strength and conditioning programs, and the ACL reduction training.

Speaking of ACL, I don’t want to write a dissertation on it in this article.

Of course, ACL reduction is a serious issue that you need to understand and be able to execute in a practical setting.

But what you need to know is coaching the female athlete extends far beyond the ‘oh, well females just have wider hips’ comment.

Yes, anatomy and physiology play a role when customizing strength and conditioning and programming, there are multiple layers, mental and emotional, when working with girls.

With that said, I’m going to gloss over the tip of the iceberg, so here is what you need to know as far as physical training for the female athlete:

1. Menstrual Cycle

The menstrual cycle is something to be aware of in terms of oscillations in sleep quality and energy levels. An excellent tracking app to use is FitrWoman that helps you to understand what phase of the cycle they are in, and if they need an extra push to recover harder and dial in on nutrition, as well as sprinkle in any extra supplementation.

To that end, training won’t necessarily have to change, but I recommend finding ways to optimize their physical and mental recovery during the pinnacle times of fatigue, depletion of iron, and oscillation of hormone levels.

Meditation is just one way to navigate the hormonal storm, and ensure there is physical recovery as well as mental clarity.

 

What is so cool about this app, is individual athletes can track their cycle and take notes on consistent symptoms they experience during each phase.

It bodes well to help girls be more aware of how their bodies are feeling, and provide guidance as far as recovery strategies, whether it’s through better sleep, or recovery methods like extra meditation or nourishing with more calories during times of fatigue and depleted focus.

The menstrual cycle is something you shouldn’t shy away from, but rather, a conversation we should be open about to better serve your female athletes.

Period.  See what I did there? ;-O

2. Girls Grow Too

Studies say the growth spurt can happen as early as age 10, so female athletes can begin to learn movement patterns and progress with strength training monitored by a professional.

 

According to Stracciolini et al, such programs will enhance muscular fitness, improve sport performance and reduce the chance of sports-related injuries.

Ensure to expose young female athletes to a variety of movement during this time to develop basic motor skills, such as balance, coordination, and stability. Executing a program with a diverse template also inspires development of the neo-cortex, tapping into the left and right hemispheres of the brain.

 

Since I work with mainly soccer players, the more I can get them to use their upper bodies so they aren’t over-training their lower extremities, the better.

Strength of the upper body, from the back, to the shoulders, to the torso, creates a chain reaction to how the lower body operates. If the shoulders and back are weak, the glutes are inhibited, thus making the knee joint more unstable. If the chest is tight, the hip flexors are tight, causing more anterior loading the patella tendon.

Growing pains, anyone?

Remember: During the growth spurt, female athletes need their entire muscular system to be built.

3. Growth Spurt Continued

The time when females are growing the most rapidly in terms of height can cause disturbances in coordination. The growth spurt can be a tough time for young athletes, as accelerated growth leads to disturbances in coordination and overall movement, and can impact performance negatively (Quatman-Yates, Quatman, Meszaros, Paterono, et al. 2012).

You as the coach must be patient when this happens, and be careful not to program a practice with full field squat jumps and suicides, or worse yet, endless high impact runs on the concrete stadium steps.10

Joint kinematics tend to be more precarious during the growth spurt, so when it comes to more technical movements like single leg training and plyometrics, be sure to not get wild.

Focus on technique and quality reps.

 

Then add speed as they get more advanced

4. Growth Spurt & Body Image

After the growth spurt (PHV), female athletes experience more weight gain and an increase in fat mass (Peak Weight Velocity). It is critical coaches understand this as it can hinder speed and other factors of performance.

A study done by Tønnessen et al. states it may be beneficial for female athletes to have a greater focus on neuromuscular training during this period. Things like movement patterns (i.e. Squat), balance, mobility and stability are nice to revisit during each session.

 

Increases in fat mass and reductions in relative strength often occur alongside reductions in coordination and neuromuscular control (Tønnessen 2015).

So here’s a hint: Be patient and meet them where they are, focus on the controllables, and fill them with empowering phrases that don’t allude to body image. (i.e. “you’re not fit and need to drop weight” can be turned into “let’s make you even faster and stronger!”)

Check out this article on female athlete body image HERE, and how you can encourage them to chase performance and not the number on the scale.

Girls are just as competitive as boys, so reinforcing things like change of direction ability, speed development, and acceleration empower them to be their most explosive selves on the field.

5. Girls Won’t Break

Generally speaking, female athletes have similar strength and conditioning programs to boys. Yes, you want to consider differences in physiology and look at athlete assessments before writing their programs, and tweak with accessory movements accordingly.

But I will say this: Just because they are females doesn’t mean you tip-toe around their fitness programming and treat them like fragile little snowflakes.

Female athletes will also lift weights like the boys.

  • They will strengthen their bodies.
  • They will do explosive work.
  • They will do push-ups.
  • They will do pull-ups.

6. Focus On What You Can Control

Telling young girls, “yeah, you have wider hips, so you’re more susceptible to ACL” is defeatist, and doesn’t present a solution.

Since anatomy is out of a girl’s control, it’s best to empower her and focus on what she can control to reduce chance of knee injury.

You can mention things like working on core stability to handle high forces in the game, the ability to pump the brakes for better deceleration and rapid change of direction, building powerful hamstrings and gluteals for speed production, or bolstering explosiveness through the hips with Olympic lifts.

Let’s Talk Emotions

Now that the physical training is out of the way 1,000 words later, let’s dive into the meat and potatoes of this article.

Here’s the thing: I love teaching physical training, writing strength and conditioning programs, understanding the impact of physiology on performance, and solving the ACL injury puzzle.

Truthfully, though, these all should be a bare minimum requirement for anyone working with female athletes – strength coaches and team coaches alike.

If you’re a team coach, you don’t need to have a Certified Strength and Conditioning Specialist slapped behind your job title…you just need a passion for executing the basics of injury reduction. Too, you need to show great care for putting your girls’ health first.

After all, being an athlete is truly a lifetime pursuit. We want these girls to put their bodies in the best position possible so they can go through their career unscathed.

Even when the final whistle blows, these girls are athletes for life who will want to be resilient for new, adventurous hobbies down the road.

You have the opportunity to inspire the power of movement and health with your words, your actions and example.

Here are some skills that are non-negotiable:

– Active listening
– Empathy
– Relationship building
– Respect
– Trust
– Encouragement
– Human and character development

Let me say this: It’s a blessing to be a coach to female athletes – to be able to inspire the next generation of girls, and turn them into women as confident as Beyonce, as fearless as Sansa Stark, and as strong as Serena Williams.

You have the opportunity to empower, Coach.

 

 

I’d be remiss not to mention what I’ve found over the past eight years of being a strength and conditioning coach to female athletes is, I play a pivotal role in their lives mentally and emotionally.

The girls who have been with me the longest, who fell in love with the process, and who still, are hungry to be better women today physically, mentally and spiritually, are the ones who I connected with beyond the pitch and weight room.

Truthfully, I don’t believe sports teach life lessons.

Coaches do.

With that said, here’s a friendly reminder:

You are in the human business.

How Well Do you Know Your Female Athletes?

Do you know how their grades are in school? Do you know what other talents they have? Do you know if they have siblings? Do you know if they had a solo at the band concert? Do you know if they are president of the student government at school? Do you know if they love baking? Do you know if they have good or bad sleep habits? Do you know what their stress level is before training begins?

This stuff matters.

Things like stress, sleep, hormonal oscillations from the menstrual cycle, relationships, family life and so forth impact how they show up for you at practice and in games.

Whether this is on the pitch, in the weight room, or outside of sports, are you amplifying their talents? Let alone, are you encouraging them to dig out the gems inside of them and believe in themselves? Are you showing them the light of lifetime health and fitness? Are you allowing them to vent about school stress so they have more focus at training?

I’m passionate about the soft skills of coaching, to say the least.

My cat, Sergio, is too.

So soften up.

It pains me to still see abusive coaching run rampant today. Worse yet, it’s terrifying to know girls are in the hands of leaders who are narcissistic and downright un-empathetic, who say “f this!” and “f that” and “you suck” and “you’re messing up!”

To add, these same people claim they love coaching girls because “girls are easier to coach!” or “girls do whatever you say!”

Let’s unpack these dangerous quotes for a second.

For one, be careful when you utter that girls are easier to coach and will listen to everything you demand of them.

As Krista Stoker from S2 Breakthrough Performance alludes to in this webinar, your words matter, given the woman you’re trying to build.

This brings me to a profound question: Do you want to build strong, empowered women?

Because if so, the last thing you want to say out loud is “girls do whatever you say!” which implies you’re creating doormats who don’t stand up for themselves, who don’t set boundaries, and who say “yes” to everything.

As these girls blossom into professional women, it’s critically important they know to stand up for themselves in the work place, set boundaries with colleagues, and stand confident in their crafts.

Your words, your actions, your habits must be in alignment with the type of women you want to build.

Even when you speak to other women, especially a female colleague or coach, are you treating them in a way that comes from love and respect?

Your young female athletes are watching.

Are you undermining her, or uplifting her as a professional?

Your young female athletes are observing.

Are you berating here, or encouraging her?

Your young female athletes are analyzing. 

Taking the conversation back to the opening line, if you’re a coach to female athletes, you need to be walking the walk right now.

And this doesn’t just go for male coaches. It goes for everyone across the board.

Women must build other women up, too.

I’m a female coach and in no way am I exempt from this discussion. 

I, too, have to uplift my female colleagues and share their work not just because they’re women, but because they are excellent at what they do.

I, too, have to re-evaluate the way I behave, talk and listen to young girls.

I’m not perfect, in fact far, far from it.

Being a coach to hundreds of female athletes is a job as hard as destroying the Ring of Power. It’s a burden you definitely don’t want to screw up, but there’s bound to be battles along the way.

With that said, the art of coaching female athletes is a journey that lasts a lifetime – to deeply understand what ignites them, what inspires them to fall in love with the process, and more importantly, what they need from you to become the best human they can be.

Maybe it’s an ear.

Maybe it’s encouragement.

Maybe it’s telling them you believe in them.

Maybe it’s discussing the Hayley and Justin Bieber wedding.

Admittedly, I remain critical of myself, which is why I have an insatiable desire to study human psychology, behavior change, leadership theory and motivation. (Motivational Interviewing and Inside Out Coaching are my favorite books I recommend for all coaches).

Becoming deeply self aware of my actions and words isn’t an easy pursuit, but it makes me a more authentic, inspiring leader with a growth mindset.

Expounding further, taking inventory of my actions off the pitch, and ensuring I build other women up in my respected field is a behavior that translates onto the field in a leadership role.

Who Are You When No One is Watching?

Though it can be a punch to the gut when you examine yourself and how you’ve fallen short, your young female athletes need you to grow, too.

Evolve and do better, Coach.

Indeed, self awareness is a wonderful thing…

If you aren’t a good listener and offer unwanted advice when a girl is crying, can you listen and make sure she feels heard without saying a word?

If you are treating other women in your life with disrespect and asking them for favors in return, can you treat them like professionals and promote them as talented at their crafts regardless of if they give something in return or not?

If you show other women in your life jealousy, can you show them support and come from a place of love?

If you are scared of other women becoming too powerful and successful at what they do, can you stop operating out of a place of fear, and work on pouring love into yourself and mastering your craft first?

If you aren’t empathetic and are quick to dismiss others’ feelings, can you hold space for your young female athletes to express their worries and frustrations?

If you are shouting profanity and talking down to adolescent girls at 120 decibels, can you act like a professional who can speak eloquently and calmly?

If you are only focused on the wins and rankings and the numbers, can you find a way to develop the character of your girls who will blossom to be driven, confident and empowered professionals one day?

What is your end goal as a coach to female athletes?

Last I looked, no one remembered a coach only for their rolling list of wins and championships.

They also remembered them for their impact and life lessons beyond the game.

The memories infused with laughter and joy.

The training sessions that were competitive and taught grit.

The drills that were fun and taught levity and inspired creativity.

The workouts that allowed them to battle and push each other into becoming strong women.

 

Female athletes need human-centered coaching.

They need you to set the example, be a leader, and have your actions speak louder than words.

As I alluded to earlier, it’s a blessing to be able to bring out the jewels of the next generation of young girls – to show them that they are multi-dimensional, amazing humans with beauty and strength.

And too, to show them that they are capable of so much magic in sports, school, and career.

I urge you, let your female athletes shine, as you cheer them on in the shadows. Sure, you won’t get the limelight, but you’ll allow them to sparkle.

So continue to learn.

Master your craft of coaching girls, both physically and mentally.

Be a constant student.

Admit your faults.

And do better.

Most critically, though, leave your ego at the door because building strong women starts with you, Coach.

About the Author

Erica Suter is a certified strength and conditioning coach in Baltimore, Maryland, as well as online for thousands of youth soccer players. She works with kids starting at the elementary level and going all the way up to the college level.

She believes in long-term athletic development and the gradual progression of physical training for safe and effective results. She helps youth master the basic skills of balance, coordination, and stability, and ensures they blossom into powerful, fast and strong athlete when they’re older. She has written two books on youth strength and conditioning, Total Youth Soccer Fitness, and Total Youth Soccer Fitness 365, a year-round program for young soccer players to develop their speed, strength and conditioning.

She also just launched a coaching education course on training the young female athlete, Total Youth Female Athlete Fitness, a video course on performance and injury reduction in a practical setting

Follow Erica on Twitter and Instagram

Categoriescoaching Female Training

My Wish For Female Fitness: Less Talk About Less

NOTE: This is a blog I originally wrote back in 2017, but I’m repurposing it today because:

  1. It’s really fucking good.

AND

      2. It matches well with the release of Psych Skills for Fitness Pros, my wife’s (Dr. Lisa Lewis), latest resource for personal trainers, strength & nutrition coaches, and physical therapists designed to improve their communication and motivational skills.

It too is really fucking good…;o)

This is the last week you’ll be able to purchase it at $100 off the regular price.

My Wish for Female Fitness: Less Talk About Less

“Why should I be fit?”

Ask a male that question and you’ll hear a bevy of terms and phrases ranging from “to get swole and jacked” to “to get swole and ripped.”11

Ask a female that question? Well, the bulk of them will have an entirely different orientation or framing of answers.

Copyright: dolgachov / 123RF Stock Photo

 

Most of the time we’ll see an avalanche of words like:

  • Lean
  • Slim
  • Toned
  • Thin

In other words: For many women the idea of being fit revolves around being LESS. Rather than embracing and accepting their body as something unique and worthy of its own admiration (regardless of size), many women are fixated on the notion that less is sexier.

Healthier.

Better.

This is in stark contrast to the psyche of their male counterparts. Peruse any magazine rack and you’ll immediately notice a different tone:

  • Big
  • Strong
  • Mass
  • Gain

Here, the goal is MORE.

My wife, Dr. Lisa Lewis, who speaks on this topic and phenomenon frequently, refers to this as a Growth Orientation.

Woman are (generally) programmed to strive for less. By contrast, men are (generally) programmed to strive for more.12

“Striving to Be More, Instead of Wanting to Be Less”

Rather than being seduced into the rabbit hole of incessant “weight loss,” which, lets be honest, is the quicksand of the industry – slowly swallowing any semblance of enjoyment and fun out of fitness – I’d like to see more women gravitate towards something I refer to as 3×52.

Instead of a goal of weight loss and steady diet of disappointing results (and Paleo recipes that taste like old lady fart sprinkled with sawdust), the ultimate goal, as far as my own female clients, is to get them in the gym 3 days a week, 52 weeks a year…aiming for CONSISTENCY and  PERFORMANCE.

 

I find if I can get them “married” (for lack of a better term) to finally conquering a chin-up, or deadlifting their bodyweight for reps, or, I don’t know, beating Xena Warrior Princess in a street fight, the aesthetic goals they’re chasing (often saturated with a tone of weight loss) just kinda-sorta…happen.

Better yet…they forget about them altogether, and just want to crush weights.

It’s All About Motivation

This is where my wife Lisa would chime in with her expertise, but I’m going to take as stab at it.

In the seminal book, “Intrinsic Motivation and Self-Determination in Exercise and Sport,” a light read (said no one, ever), motivation is described as:

“….[is] an internal state that energizes and drives action and behavior and determines its direction and persistence.”

The fitness industry, as it relates to women (exponentially so), is very much fixated on extrinsic factors: external appearance, sex appeal, being less.

This isn’t entirely wrong or altogether a bad thing. I understand that for many women looking at magazine covers like the one above, or perusing any number of Instagram accounts of fitness celebrities can be motivating.

However, it’s also very superficial.

Happiness, it would seem, is tethered to one’s waistline or ability to look a certain way society (or magazine editors) deems attractive.

This is not healthy.

And, funnily enough: I can’t tell you how many times I’ve heard stories and have seen personally people (both men and women) who have sacrificed a lot to look a certain way.

They give up social events and carbs (CARBS!) in pursuit of six-pack abs or tank-top triceps, only to attain the goal and be like, “huh, that’s it? Well, that’s a bunch of bullshit.”

The moral of the story, however, is to help your clients find and recognize INTRINSIC factors that will fuel their motivation to get fit and healthy.  And do so long-term.

The difference and power of intrinsic factors is that they have less to do with external appearance and sex appeal and more to do with finding value in other ways, like:

  • How exercising makes someone feel.
  • Exercise matches their values and beliefs.
  • Someone feels exercise is an important part of their personality, and makes them the best version of themselves possible.

You do that – help someone seek intrinsic motivation – and Tracy Anderson will have less of an influence.

Yay.

via GIPHY

So, Uh, Tony, How Do We Enhance Motivation?

Good question.

1. Facilitate Intrinsic Motivation

This is where being a good, intuitive coach brings value. I’m a strength guy and love the barbell lifts, so it stands to reason I have a little bias towards them.

While I’m at a stage in my career where the majority of women who reach out to me know what they’re getting themselves into – a healthy dose of deadlifts and Tiesto – I also recognize that for some, I can’t force feed anything.

If someone would rather jump into a live volcano than perform a back squat…what good is it to force them to do back squats. That’s a sure-fire way to crush motivation.

It’s my job, then, to do the best I can to match their goals with shit they’ll actually want to do. Maybe instead of back squats we perform Goblet squats, or a crap-ton of sled work?

More to the point, if I can identify their strengths and talents – and utilize things that make them feel like a rock star – we’re in a good place.

This is what happens when @alexandraleigh22 crushes her deadlifts. We pay homage to Kid-n-Play.

A post shared by Tony Gentilcore (@tonygentilcore) on

2. Highlight Ways to Grow

Building autonomy should always be the goal with any client. You should want them to eventually leave.

Listen to a client’s goals and ALWAYS create plans based on those goals…..always. Allow room for goals to change, be modified, or even abandoned. Everything is negotiable.

A large reason why so many people fail to get results – even when working with a trainer – is that the trainer sucks balls. He or she never takes the initiative to provide education and feedback to increase competency in their clients.

I don’t feel there is nefarious intent or that such a thing is done purposely much of the time, but it does speak to the pure laziness of some trainers and coaches.

I know when I start to work with a new client (female or otherwise) I go out of my way to explain everything, why we’re doing a certain exercise, it’s benefits, and why it will help get them closer to their goals.

Moreover, I make sure to meet her where she’s at.

This kinda mirrors what I said above – I.e., not force feeding YOUR preferences onto your clients – but a crucial component of sustained motivation is competency. This is why I rarely have someone – male or female – straight-bar deadlift on Day #1.

Clients want to feel as if they know what the hell they’re doing, that they can do “stuff,” and that they don’t look foolish.

Foolish

 

Less Foolish

 

Look, a Demon Kitten (Which Has Nothing to do With Anything)

3. Build Relatedness

Your relationship & rapport with clients is an essential element of success. Be mindful of your clients’ social needs in regard to their fitness.

For example, if you partake in semi-private training as I do, and you’ve just started with a new female client and you know she’s a bit timid and self-conscious…it’s probably not a bright idea to pair her alongside your male client training for his next powerlifting meet.

Another example, especially when training female clients, Beyonce Radio on Pandora is like female relatedness catnip. It never fails.

Never.

 

Less Talk About Less

Taking all of the above in consideration will, I feel, help with all the “less” talk that permeates female fitness.

No! We want more.

More confidence, more autonomy, more competence, more muscle (because, why not?), more cowbell, more Beyonce.

Psych Skills for Fitness Pros

What burns us out as coaches isn’t sets/reps, breaking down deadlift technique, or writing a metric-shit ton of training programs (although that last one can be debated).  No, what grinds our gears are our…

…clients!

They can be inconsistent, unmotivated, drop off the face of the Earth only to show up three weeks later wondering why they’re not getting results, have poor boundaries, smell really bad, any number of things.

All of which require communication skills to deal with.

Creating a long-lasting career in fitness, one that rewards you with loyal clients who stick around, isn’t about how much you lift, how great your butt looks on Instagram, or how much you spend on Facebook for advertising.

It’s about creating a CONNECTION with your clients.

Psych Skills for Fitness Pros will help you accomplish that.

  • 12+ hours of content – webinars, quizzes, interviews – you complete at home at your own pace.
  • Earn CEUs via NSCA and NASM.
  • Gluten free.

Remember: This is the last week to purchase it on SALE, so act now while you can.

CategoriesFemale Training Strength Training

Ladies: Here’s Why You’re Not Getting Stronger

Today’s a travel day for me.

I’m heading back to Boston after spending the weekend in Houston, TX with Dean Somerset teaching our (Even More) Complete Shoulder & Hip Blueprint workshop.

Pinch writing for me today is Lana Sova, personal trainer and competitive power lifter13 based out of Boston, MA.

Enjoy.

Copyright: ammentorp / 123RF Stock Photo

Ladies: Here’s Why You’re Not Getting Strong(er)

After almost five years in the fitness industry working almost exclusively with women, I can tell you that although all of us are the same gender, we are all built differently.

Woah!

Shocker! I know.

Throughout this time I’ve had hundreds of women deadlifting, squatting, benching, and overhead pressing big numbers. But more importantly, they got slimmer and stronger, and kept these results long term.

But their thing might not be your thing — what worked for them may not be 100% working for you. However, ladies who successfully deadlifted, squatted, and in some cases benched their body weights had these three things in common.

To help you stop wasting your time and start succeeding in strength training, here are three things you must do if you want to get strong AF.

#1. Once Again, Eat More Protein

If you look at bodybuilders, whose job is to get as big — muscularly — as they possibly can, they eat, drink, and breathe protein.

Your goal might not be to become the next Ms. Olympia, but if you want to get stronger so you can pick up your kid off the floor, carry groceries in one trip, install a window A/C all by yourself, or, IDK, tow out your car when it’s jammed between two others somewhere in downtown Boston, your muscles need protein.

PERIOD.

And I’m sure you’ve heard about it, you’ve known about it, but it’s not the knowledge about needing the protein where women go wrong.

It’s their choice of protein source.

For some reason, things like chia seeds, nuts, sunflower seeds, and flax seeds became a staple of “feminine” food. Go to any health-related hippie cafe and you’ll find all of the above (often) included in one smoothie.

Well, I’ll tell you what. Save your money, and go buy yourself a nice piece of steak (or tofu for my vegan friends).

While I don’t dismiss the health properties of seeds, nuts, and the like — there are plenty — when it comes to protein, the amounts are so small that you need a truck load to get the amount of protein needed to trigger muscle synthesis. Which means you’ll eat a ton of fat, which then will have an impact on your physique and THAT’s what’s going to make you look bulky. Not the muscle itself.

So, what do you eat then to hit your protein target, and what’s that target anyway?

For active fitness enthusiasts, the number ranges from 1.8g/kg to 2.2g/kg

But, when you have a life, counting every ounce of protein is time consuming. Instead, try this nutrition habit I teach my clients:

Protein hits the plate first. No matter where you are — home, Mom’s house, restaurant, a buffet — a lean source of protein lands on your plate first, and then you add whatever else your heart desires.

If you’re not sure what’s a lean protein, here are a few examples for you: chicken breast (to which Tony G is allergic — fun fact14) turkey breasts, 93/7 ground beef (or any piece a meat that has less than eight to ten grams of fat), plain Greek yogurt, tvorog, and cottage cheese.

If you eat these with every meal, I can guarantee you will improve your gym performance and very likely get slimmer.

#2. CARDI-B Over CARDI-O

P.S. I hope that’s not a ™ and I won’t get sued.15

Steady state cardio has its benefits and should be included in your monthly workouts. Cardio is good for your heart, and if you’d like that thing to work for longer than the average lifespan, you need to do cardio.

Where many women go wrong is the amount of cardio.

Seriously— if we were to use all the cardio machines in every gym in America to power the entire country we’d never have a problem with energy.

If you’re coming to strength training as the last resort to finally tone out and maintain the results, you may still have the mentality that you should do as much cardio as you possibly can, a belief that’s hard do deviate from.

I mean look at any Instagram Fitness Guru and she will without a doubt tell you that you absolutely have to hop on a cardio machine and eat tons of celery to get toned and strong.

But please don’t be fooled — all she’s trying to do is build an army of bunnies. You are not one of them.

And yes, if you are looking to lose weight, cardio will help you burn some calories off. However, if you’d like to get stronger and slimmer, and keep the results, your approach to cardio needs to be a little bit different.

There are two types of cardio training I see women perform often: steady state and High intensity interval training with lots of jump. Both types are usually done for hours with just one goal — burn as many calories as possible.

But when you switch to strength training, cardio training serves a different purpose — to help you to recover from your strength training sessions. The perfect type of cardio training for this is steady state.

Therefore, anything between 20 and 30 minutes of light, steady-state cardio is more than enough for said purpose. And a good rule of thumb is to have at least 24 hours between your strength and cardio sessions.

If you must include HIIT workouts in your program simply because you love it, you can. But be aware that these type of workouts generally do more muscle damage, taking your body longer to recover. So you might have to wait longer than even 24 hours between strength training sessions and HIIT sessions.

#3. Stop Going From One Extreme to Another

So you’ve decided to give strength training a try. You’ve read it’s good for you and it’s something that can help you tone out and get a bit stronger.

And you put on your “I’m a big girl” pants and you step into the strength training area.

You see tons of huge dumbbells, and decide to choose the smallest one — 5 pounds.

With it, you perform about a hundred repetitions of lunges, squats, and tricep extensions and call it a day.

While this is admirable and I’d be the first one to high five you, the thing is, if you’re a normal human being who picks up and carries her kids around, or carries a heavy backpack, or ever, even once in her lifetime, got ready for a party and had to carry a few cases of wine, I can guarantee that all of those things weighed more than five pounds.

 

If you want your muscles to get strong, you need to give them an appropriate stimulus. One of the most common ways to do so is via resistance — free weights, or a resistance band, or even your body weight.

And often five to ten pounds isn’t enough to reach and trigger that stimulus. It’s simply not challenging enough.

On the other side of things, there are those women who’d like to go all out each and every workout — testing their strength every single day of every single week.

While at the beginning they might see huge jumps in their strength because #beginnersgains, soon they stop seeing increases in their lifts, or even become demotivated.

Why?

Because they haven’t managed their fatigue levels properly. If you workout at 100% capacity all the time, you accumulate fatigue quickly, which then will interfere with your body’s ability to build muscle and get stronger. It’s like if you had to work 24-hour shifts seven days a week. You’d probably be dead by now.

So how heavy should you go?

For my online clients, I like to use a rate of perceived exertion (RPE) scale. The scale ranges from 1 to 10, where anything below 6 is a warm up — pretty light.

But then:

6 = you could do 4-5 more repetitions with this weight

7 = you could do  3-4 more

8 = you could do 2-3 more

9 = you could do 1-2 more

10 = you can do just that one

When you just start with strength training, you need to play with the weights a bit. But a general rule of thumb is to work with weights between 7 to 9 RPE if you’d like to get stronger.

Here’s an example.

A1. Front Squats 4×6 @ RPE 7

A2. Dead Bugs 4×6/side

B1. BB Bent-Over Rows 3×10 @ RPE 8

B2. DB Incline Bench Presses 3×10 @ RPE 8

B3. Cable Face Pulls 3×10 @ RPE 8

C1. Reverse Lunges 4×8 @ RPE 8

C2. Farmer’s Carry 4x 20 yards @ RPE 7-8

As you can see, just going and doing strength training isn’t enough.

In order to get stronger and better at strength training you need to supplement your program with important lifestyle habits — like eating protein, going for a walk instead of dying on the stairmaster, and adjusting your efforts to make your workout truly challenging.

The women I’ve worked with who followed these rules always make the strength goals they set for themselves.

About the Author

Lana Sova is a coach at Shameless Strength Academy and a personal trainer in Boston, MA  She empowers women to build and own their strength via powerlifting and strength training.