Women’s Beginner Upper Body Strength Workout

Exercise Type: Strength/Resistance Level: Beginner Goal: Muscle development & endurance Baseline set & rep schemes for strength exercise: 8-10 reps – this specific rep range (if done with a properly challenging weight) stimulates muscle growth. You must lift a weight or choose a resistance level challenging enough that you cannot perform more than 8-10 reps. […]

Handstand Progress

I can finally get up into a handstand on almost every attempt. Mind you, I can’t hold for long, but it’s progress! Again, I’m learning completely on my own. My teachers are a book, Overcoming Gravity, and YouTube. SylviaMEET SYLVIA PETRO — THE BROKE, FIT SINGLE MOM: As an athlete […]

Lower Body – Adult Gymnastic Strength Routine

Exercise Type: Calisthenics/Gymnastic Strength/Balance Level: Intermediate Goal: Skill development & muscle retention/gain Warm-up 3.5-minute jog around the gym 60 sec – 120 sec of dynamic stretches: alternating lunges; side, front, side, repeat – holding a few seconds in each position Total time: approx. 5 minutes   Bosu ball pistol squats 3 sets: 6-10 […]

4 Rules to Pull-Up Mastery

Mastering pull-ups is difficult for everyone. Some people even have it on their bucket list. That’s a bit dramatic. But I get it. I felt like I was going to pop a blood vessel when learning the movement. While this exercise is difficult for both men and women, women cite more […]

Updated: 3 Rules to Push-Up Mastery

A proper push-up (knees off the floor) is a basic upper body exercise. But for many, the movement is strenuous and difficult to learn. Women especially often struggle with how taxing the exercise can be. But, believe me, performing a correct, no-knees push-up has nothing to do with gender and […]

Bosu Pistol Squats

Pistol squats on the floor can take months to master, so take the time to learn that skill before moving on to bosu pistol squats. When you do decide to give bosu pistols a try, be sure to focus on form and execution, not speed. The worst that can happen […]

Training for Mass vs Tone

Some people are afraid of inadvertently growing large muscles and simply want muscle tone. The truth is, building massive muscles is a deliberate process, requiring a calculated set of exercise, diet, and lifestyle changes that vary from what’s required for muscle tone. If done properly, one can embark on mass […]

Updated: Clothing for Muscular Women – 4 Simple Rules

I was inspired to write this article after having an emotional experience with clothes. I have a history of ripping pants, long-sleeved shirts, and never finding jeans that fit my quads, calves, and narrow waist uniformly. I usually laugh at this. It’s kind of a source of pride: knowing I’ve grown […]