Weight Lifting for Women

Rodsquad Women's Fitness

Why do women need to lift weights? We start losing muscle around age 30. Muscle is metabolism! The only way to keep the metabolism humming, and prevent muscle/ metabolism loss, is to focus on gaining muscle!
When lifting weights, women will get all the aesthetic benefits, but it also builds confidence.
Stronger muscles = stronger bones.
This is also for disease prevention! Sarcopenia, osteopenia and eventually osteoporosis. By age 30, you stop laying out bone mass and your density starts decreasing over the course of time.
Rod mentioned the difference between muscle quality and muscle size.

The mental approach and benefits to lifting... You feel like a bada*s! And then you start to wonder... What else am I capable of? Rod says we all have so much more potential and strength than we ever thought possible. Lifting weights impacts several other areas of life.
The back squat is the queen of all lifts! Rod describes proper form for this exercise. Knees over toes, good posture, you can go a*s to grass or just to parallel (thighs parallel to the floor). You can start with no weight at all, and beginners can hold onto something when they're getting started. Many fitness trainers are afraid to have their clients squatting! It's so healthy for your back, booty, core, thighs, inner thighs, hamstrings, calves and more! It's also helpful for posture. Back squats are a MUST!
Hip thrust helps your backsquat and develops the glutes. When we see women using a lot of weight, they usually don't have proper form and that's why they don't feel the glutes and they keep adding weight. Do not perform this exercise with a plate on your hips, use a bar instead. For proper form, you should lie on your shoulder blades with chin to chest, round your back, tuck the tail in like a dog.
Focus on the mind-muscle connection, and take your time! We don't even have a timer at the Rodsquad.
In order to give the illusion of a smaller waist and an hourglass figure, build those shoulders and lats! Shoulder press, lat pull down, mid row are great exercises for this purpose.
You don't want a bigger booty and a thicker waist. That's why we don't focus on building abs. You want a slim waist, build the booty and shoulders instead.

You’re probably performing these exercises wrong:

• Dead lift
• Hip thrust
• Back squat
• Shoulder press

Even if you’re a beginner, these tips can work for you!
You MUST follow a program that's developed specifically for women.

Join our Legacy program and transform from anywhere in the world!
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Ready to work with Rod to develop your personalized transformation plan? Send us an email at [e-mail].