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Yes, it’s true that the rubber coated colored weights are much prettier than the steel/rubber blend dumbbells that are racked in the weight room. But these weights are, how do I say this… wimpy.
Most of those pink weights go only to 12 pounds or so and are marketed in a way that screams “women can’t lift real weight”… but from reading this blog you know my stance on women’s weight training. If you are planning on getting toned and getting lean then you have to push yourself.
It’s one thing if you are new to training and those weights are all you can manage for your program but I am about to help you quickly graduate from looking novice to blending right in with everyone else on the weight floor.
Strengthen Up With Pyramids
These are the "pretty weights"
Wouldn’t it be awesome if all you needed to tone up was a can of spinach? But that’s not the case… it does take work but this particular strength training technique is a sure fire way to build strength quick… practically within your workout.
Pyramids remind me of step-ups. You’re going to be doing 3 sets for each exercise, but each time you do a set the weight will go up and up. Let’s say that you start off lifting 8 lbs for a shoulder press… you can do this for 12 reps. The second go around (after a short rest period) go for 12 lbs where you can do 8-10 reps and then the final set go with 15 lbs where you should be able to get around 6-8 reps.
Notice that as you increase the weight the number of reps you’re able to complete goes down… that’s what is suppose to happen because we’re increasing your intensity each time.Which means pushing you harder and harder and getting you to lift weights you didn’t think you could!
The basic idea is that you want to add enough weight so that your reps stay around those above per set!
Don’t Forget To Do This!
Before you get started one thing I do recommend you doing is figure out your 1 rep max. Or the amount of weight that you can do 1 rep with. That way after just a few weeks (4) of pyramids you can re-do your max out and see how far you’ve come.
How to figure out your max?
Work it!
To calculate a one rep max, start off with a weight that you are confident you can handle and can do 8-10 reps. Rest for 1 minute and add 10-20 pounds (5-10%) and perform 3-5 reps. If this can be done, take a 2 minute rest and do the steps again, add an additional 10-20 pounds. When you can only do one rep successfully after the 2 minute rest breaks, you have your maximum repetition.
The Egyptian Pyramids Weren’t Built In A Day
Also remember that no workout should be the same… so you’re weight should be increasing as the days come. Sure you started with 8 lbs but next time aim for 10 lbs. This makes sure that you don’t plateau that that you get the results you want over time. Remember you’re body won’t change a ton from one workout but if you keep up with this program you will see amazing changes in your strength and tone!
Basically it is time to retire the colored weights…
This Weeks Killer Total Body Workout For Women
1a. Split Squat
1b. Bench Press
2a. Good Morning
2b. Bent over row
3a. Single arm clean and press
3b. Preacher curls
I have just finished my three month training program called the Trinity Training System for women. It’s a full program consisting of… 3 months worth of beginner and intermediate weight training workouts, 3 months worth of at home workouts, circuit workouts and some intervals.
It also has some of my very best recipes and tons of great clean eating information.
I wanted to create something for women who were not yet ready to join The Art of Weight Lifting and I think this is the best way to see the type of training I prescribe to my clients.
Read more about it and get your copy, it’s only $39.95. Click here to go to my letter…
Go Beyond The Pink Weights… Tips For Women To Get Stronger
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