Frequently Asked Questions

What if I’m a female and I don’t want to get bulky?

 

It's the greatest hits of FAQs in strength training for women, "Will I bulk up if I lift weights?" Well, let me clear that up for you.

 

In a nutshell: Nope, nada, zilch.

In the grand scheme of things: Seriously, no.

 

I poke fun, but not about the fact that this workout program won't result in bulking up--strength and size, not a package deal. Nevertheless, this question deserves more elaboration.

 

With 22 years of experience training women, I fully comprehend why many women may fear that engaging in strength training will lead to unwanted bulkiness. I've put considerable effort into dispelling this misconception, and while progress has been made, there is still a significant distance to cover before the wider acceptance of strength training for women.

 

It's understandable, but inaccurately so, that many women associate strength training with bodybuilding, conjuring images of enormous men lifting weights. Additionally, the strength training space has long been male dominated with only a small percentage being female. 

 

Truth be told, there are no gender specific exercises and I train my male and female clients the same, with few exceptions. Strength does not correlate with increase in muscle mass.  In fact, some of my leanest female clients are the strongest people I train. Think of it like this: strength training is for getting strong, nutrition is for bulking up or leaning out, and cardio is for improving our cardiovascular system.

 

The good news is that more and more women are adding strength training to their routines knowing it has the most health benefits out of any form of exercise, and bulkiness isn't one of them. No need to refrain, strength train(I know, corny).

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What equipment is needed for the program?

 

I wanted minimal equipment so the majority of people could have access to strength training, and wouldn’t break the bank. You’ll need a gym mat, bench, Swiss ball, dumbbell set(beginners start with a set of 5-25lb DB's and there's also an adjustable set on the list that can go heavier for intermediate to advanced), door frame pull-up bar(easy set-up) and suspension trainer that’ll cinch onto the pull-up bar—that’s it. Here's a link to the Amazon equipment list for everything I just mentioned so you can get an idea of costs for anything you don't have:  AMAZON EQUIPMENT LIST

 

Do I need to subscribe with a monthly fee for these workouts?

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No, this program is a one-time fee with permanent access to the workouts. I want you to be able to access the program whenever you want without any hidden fees, monthly costs or any other shenanigans. There will be more programs in the future so you can have added variety in your strength arsenal, so look out for those in the coming year.  

 

Why full-body workouts?

 

When we walk, dance, pick things up from the ground and carry, play with our kids or dogs, we use all our joints and utilize our whole body. That’s why we do full body workouts because it mimics real life—so that we can move well, and always perform at our best, pain free. It’s a balance of upper body push/pull, lower body hinge/squat, unilateral/bilateral exercises, and all 3 planes of movement for trunk work. Many people are introduced to strength training through body part split routines, either alternating upper body days with lower body days, or breaking it down even further. I’ve done bodybuilding “bro” splits plus everything in-between, and I actually used to be resistant to the idea of full-body workouts—until I tried it, that is.

 

Fast forward to now, I’ve done full-body training both in my workouts and with my clients for the last decade, with few exceptions. I emphatically believe it’s the most efficient and effective way to achieve a lean-yet-muscular physique, and practically speaking, I think it’s the best way to train for busy people who don’t want to devote their entire lives to the gym. You’ll see many pro athletes train in a similar way(mobility warm-up and full-body strength workouts) to prevent injury, stay healthy and prolong their their career. That’s same goal I have in mind for people from all walks of life, because they need to stay healthy and perform at their best as well. 

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What if I can’t even complete one round of the workout?

 

Many of my clients just starting out experience this, and it’s actually pretty common.  I recommend doing the warm-up mobility drills (included in the program) as the workout, then call it a day after that.  Eventually, you’ll build up the stamina to complete a partial round of the workout, then one full round, then two, and so on until you have the strength and stamina to compete 3 or 4 rounds.  There is no timeline or rush to do it all, slowly build up to it.  All I ask is that you stay consistent, you’ll keep progressing.

 

How are the demo videos broken down?

 

Every exercise will be demoed in detail, starting with the original exercise, then sometimes more challenging variations, and always several modifications for beginner and intermediate trainees. I made it that way on purpose so that no matter your fitness level, you’ll always get a great workout for where you’re currently at on your fitness journey. No rush to progress to the most advanced variation. Enjoy the process and you’ll know when you’re ready to level up to the next one.  

 

Watching the videos are essential to understanding the cueing of exercises and nuances within them—rewatch as many times needed to ace each move. I’ll show you how to progress certain bodyweight exercises, either by changing leverage, adding reps or time held. I could do a 20 minute video on each exercise breaking down all the parts, remedial drills and show even more advanced variations and modifications. But, For time’s sake, I showed the most common modifications and progressions. If you need a more remedial or advanced variation, just message me and I’ll send you a demo video of what you’re wanting. 

 

The warm-up videos are where I show you my favorite mobility drills to do before each workout. There's hundreds of mobility exercises and nothing magic about the ones I chose, but the key is to do them, and especially the drills you know you struggle with. I used to always skip warming up and have paid for it with senseless strains and injuries. Now that I’ve been doing them consistently, I’ve never felt better and more mobile. Make sure to devote at least 10 minutes to the warm-up—your body will thank you in the long run.

 

The long term goal is not needing the videos anymore, but in the beginning, they’re a great resource for mastering the skill of each exercise. You can always go back to them for reference if you forget the form of a certain exercise. 

 

Can I use this program in the gym and workout with other equipment? 

 

Absolutely. If you have access to barbells, plates, kettlebells, trap bars, machines and other equipment, feel free to incorporate them with the coinciding moves.  For example: barbell back/front squats for DB goblet squats, trap bar or barbell deadlift for RDL’s, barbell bench press for pushups, barbell bent-over rows for DB rows, DBL KB Russian swings for DB outside swings, lat pull-downs for pull-ups, etc. This way you can add in your favorite strength moves, and some added spice, while still following the program—have fun with it. You’re always welcome to throw in any extra isolation moves for arms, core, shoulders or legs after the workout—two to three sets will suffice. Just make sure you don’t overreach for the next workout. 

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What if 3 days a week is too much for me to handle?

 

Start out with 1 workout a week for a couple weeks and concentrate on getting stronger and more proficient at the exercises. Slowly build to 2 days a week and repeat the process. You’ll know when you’re ready for 3 days a week. Truth be told, if 2 days a week is sufficient for you, stick with that.  It’s a whole lot better than doing zero days and you’ll still reap the benefits of strength training.  

 

What should I do if I have an injury or if one of the exercises hurts?

 

Stop immediately; exercise should never cause pain. If something hurts, it's essential to refrain from continuing that particular movement. If one of my clients has an injury, I refer them to a physical therapist and/or doctor to treat that injury and then we work AROUND the injury, rather than pushing through it. So, that’s what I recommend you do, too. Seek medical guidance from a qualified professional, and then when it comes to the workouts, focus on what you CAN do rather than what you can’t do.

 

Is it ok to reduce the rest periods if I don’t feel I need the whole time you recommend?

 

Yes, you can definitely reduce the rest periods. BUT, make sure you aren’t rushing the workout and that you’re fully-to-mostly recovered when you do your sets. Rest periods are what define strength training. Without rest between sets, it's just cardio with weights. So, if I suggest resting 1-3 minutes between exercises, you don’t necessarily need to wait the entire time, but it's also not advisable to rush through each exercise without any rest at all. The beauty of weightlifting lies in its ability to strengthen not only your muscles but also your cardiovascular system, without the dishonor of doing aerobics(no offense to aerobics, of course, just a playful jab). If you find yourself immediately ready for the next set after completing one, it might indicate that you didn't challenge yourself sufficiently during the previous set. 

 

What’s the weekly breakdown look like?

 

Each week consists of three full-body strength workouts. Ideally you’d give yourself a day in between each strength workout, so it might look something like Monday-Wednesday-Friday or Tuesday-Thursday-Saturday/Sunday. That said, if your schedule is such that you have to (or want to) train on consecutive days, that’s totally fine. One of the great things about full-body workouts is the volume is relatively low for each muscle group per workout, so we aren’t damaging the muscles or causing severe soreness, so we can train on back-to-back days without worrying about overdoing it. Taking a day between strength workouts is ideal, but don’t stress if you have to workout on back-to-back days if your schedule gets jammed. Along those lines, if life gets busy or you have to miss a scheduled workout for whatever reason, don’t skip that workout entirely. Just pick up where you left off and do it the following day.  

 

Do I have to track my workouts?

 

No, you don't have to. However, in the program I highly advise to keep a workout journal to record all your sets, reps, weights and subjective feelings so you have something to compare to last workout, and potentially beat next time to show you’re getting stronger. Record all your dates and days so you know what week you’re in, when you’re improving, how you felt, and when you’re starting the next cycle. Journals are the best way to hold yourself accountable for improvement, and shows you're going in the right direction. 

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What to do on ‘off’ days?

 

Your main priority should be completing your three strength workouts each week, but assuming you’re doing that, you can also do some additional lower intensity exercise on the other ‘off’ days. It’s a good idea to give yourself at least one day completely off each week—but that gives you 3-4 days to get some additional exercise on top of the weight workouts.

 

Potential options include:

-Walking   

-Stationary bike, elliptical, stair master, rower, treadmill—typical gym ‘cardio’
-Hiking
-Sports

-‘Dynamic mobility drills’ video for a couple rounds
-Yoga
-Pilates
-Swimming/Pool Work

 

This is your chance to add in other things that you enjoy because we don’t want your exercise routine to feel like a burden. While the strength workouts stay routine and consistent, the ‘off’ days are your chance to switch it up and fill-in different forms of movement that you enjoy. The only rules here is that the activities you do on ‘off’ days shouldn’t be so hard that it leaves you sore and negatively impacts your scheduled strength workouts. The other rule is to always make them fun which makes adherence effortless.

 

Do you train people in-person?

 

I currently train clients full-time in Tucson, AZ. If you're interested in training with me one-on-one, email me and we'll get the ball rolling.

 

Can I get online coaching for these workouts?

 

If you need extra help with anything regarding this program like form check, customized programming, or modifications, email me and I'll be happy to help.