Hello there and welcome – I’m happy to see you here! I bet you’ve made your way over because, at some point, you’ve thought about your health and fitness and considered stepping into a gym. Maybe. One day.

I’ve been there, and I’ve felt that anxiety at picking up my first set of weights, not knowing what machine does what, or how much I should be lifting. Are people going to be looking at me and judging?

Sets? Reps? What are those? I hear you.

If you’ve ever felt intimidated at stepping foot into the weights section of the gym, this course is for you.

If you’ve ever looked at a program and wondered if it was written in a foreign language, this course is for you.

If you’ve ever looked longingly at a barbell with the big plates and wished that someday, somehow, you’d be the one lifting it, this course is definitely for you.

Are you ready? Let’s do this together!

I’m on a mission to get dumbbells and barbells into the hands of every woman. I’m creating a movement that will inspire you, empower you, and give even the true beginner the building blocks they need. You’ll learn movement patterns, exercise cues, how to navigate your way around the gym floor, and more. This is the type of information that may take you years in the gym to pick up (and maybe after some misinformation or mishaps along the way). Avoid the confusion and start your journey on the right foot with all the information you need right in this course.

Do you hate the treadmill but think it’s the only way to burn calories? Spinning your wheels (literally) at spin class and not seeing an ounce of definition? Don’t get me wrong, running and spinning are great activities, and even better if you truly enjoy them, but cardio alone is highly unlikely to yield the body composition changes that you’re looking for. Whether your goal is to gain muscle, shed body fat, increase strength, or optimize your quality or life, strength training should be a mainstay in your fitness regimen.

The Beginner’s Guide to Lifting Weights for Women is going to break down all of the essential information you need to walk in and own your fitness journey. I’ll start with a foundation of why you should prioritize strength training. I’ll cover the specific movement patterns, how to use gym equipment, and give you the confidence to walk into ANY gym and execute an effective workout.

Complete with over 60 instructional videos and 600 exercise demos, this course is comprehensive and will give you the knowledge you need.

As a bonus, you will also receive 3 sets of training programs to get you started. We include a 2 day per week 12-week training schedule for the gym, a 3 day per week 12-week training schedule for the gym, and an additional 4-week home workout program using common household items you probably already have lying around.

Course Curriculum

The Beginner’s Guide to Lifting Weights for Women
Welcome to the Beginner’s Guide to Lifting Weights for Women

Introduction

Why strength train?

Learning objectives

Introduction to the Weight Room

Safety first

What’s what in the gym

Gym etiquette

Equipment tips and tricks

Movement Patterns

Elements of a sound program

Squat pattern

Hinge pattern

Bridge pattern

Lateral/rotary pattern

Upper body push pattern

Upper body pull pattern

Core movements

Isolation movements

Implementing Your Workouts

Sets, reps, and rest – oh my!

What weight to use

Effort and load

Checking your form

Tracking your workout progress

Cardio and Other Activity

Where does cardio fit into my goals?

Shouldn’t I be doing more circuits to shed body fat?

What if I do yoga, Pilates, rock climbing, or other activities?

FAQ

What if I’m not comfortable in the gym?

Should men and women lift differently?

Do I have to squat/bench/deadlift?

Will I get bulky? I just want to tone.

Do I have to lift heavy? What is heavy?

What if the workout is too easy?

What if the workout is too hard?

I’m not tired enough or sweating much by the end. Should I be worried?

How often should I change up my workouts?

I’m injured. What should I do?

What if I’m traveling?

What gym accessories do I need?

Essential elements of a home gym

Nutrition

Calories, energy balance, and macronutrients

Fat loss and muscle gain

Nutrition strategies

Nutrition myths

Supplements

Putting It All Together

Warming up

Training programs

Summary and Files

Glossary and acronyms

PDFs – all in one place

Where to go from here?

References