I’ve decided to do an experiment over the next three months, and I’d love for you to join me if you are interested! I’ve read so much lately about the many health benefits of lifting heavy weights for women. I’ve done weights before and love kettlebells now, but it has always been about maintaining or attaining a certain look, not about gaining strength.
This usually led to a lot of reps of moderate weights, as many trainers always told me this would keep me from getting “bulky” (this doesn’t actually prevent large muscles, and without steroids, most women simply won’t put on noticeably big muscles.)
Instead, I’ll be lifting heavy weights with the intention of quickly adding strength, though the program I am following often leads to fat loss also.
- Fasting 16 hours a day so that all my meals will be between noon and 8 p.m. and the biggest meal is right after working out. I’ll also be focusing on eating more protein than I normally would to support muscle gain.
- Monday: Deadlifts (3 sets of 5 reps) increasing weight approx 2% per session (starting @125), chinups (as possible working up to 2 sets of eight)
- Wednesday: Pushups, 2-3 sets of 5-7, and pull-ups (as possible work up to 2-3 sets of 5-7),
- Friday: 2-3 sets of 7 squats, 2-3 sets of 7 lunges, 2-3 sets of overhead press (work up to handstand push ups).
- In between, I’ll just do some kettlebells, hiking, and fun activity but no real “cardio.” I’m also adding some gelatin for protein and joint strength.
Not sure about the fasting? This article is one of the best I’ve seen of explaining the benefits of fasting and how even daily fasting doesn’t cause muscle loss, lowered metabolism, etc. (Warning, he often uses language that many find offensive).
In three months of this program, I’m expecting to be able to do full sets of pull-ups and chin-ups and to see my lifts increase by at least half. I’d also expect some fat loss as a by-product along with some body composition changes.
If you decide to join me, make sure you know how to do all the above exercises correctly and consult with a qualified trainer if you don’t. This is a program I have decided on based on my own research and knowledge of my own fitness levels. Make sure that you start at a safe level for you!
What is your workout plan for the next few months? Your goals? Let me know below!