Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life

My daughter came home from school and saw my copy of Strong on my desk... "Ooo what's this? I want to be a badass. What do I have to do?" The good news is that the contents of Strong are every bit as good as the cover. The idea of a badass woman is commonplace to my kids. Girls are top athletes and they are more than capable of looking feminine and still be super strong and fast and mobile. Title IX along with books like the authors' original "New Rules of Lifting for Women" and the rise of mud runs, obstacle course racing, and Crossfit are a big reason for this. Strong is the (new) template for how to get there. With three phases and 9 full body workout programs there is enough here to keep the newbie and advanced person busy. The workouts will make you stronger and more "fit" -- more able to do things in life and in play like run faster, jump higher, pick and carry things, and bend and move without hearing the hinges creak. If you find an exercise you can't do that's fine -- the book covers progressions and substitutions. All the workouts are based on fundamental human movements (to coin a Dan John phrase) -- pushing, pulling, squatting, hinging at the hips, carrying things, etc. -- and can be scaled. And if you're like me and like to read fitness books for the text as well as the workouts you'll get even more out of the book. Like the author's New Rules of Lifting books, the text is well researched and cited in a dedicated Notes chapter. Opinions are based on real world experience at one of the premier gyms in the US and on the latest exercise science research. There's a dedicated section on lifting weights for beginners, on the importance of protein in the diet, why weight control tops weight loss most any day of the week, and a host of other topics. The writing style is light but authoritative. It's really a good "read" especially compared to the usual fad diet and workout books that top the best seller lists. p.s. Truth be told you don't have to be a woman to get a lot out of the workouts and programs here. They are just as applicable for a youth baseball player or a guy playing in the local pickup basketball league.

"New Rules of Lifting for Women" was a breakthrough book about heavy lifting that continues to be popular after nearly a decade. During those years, the authors absorbed a ton of feedback from users as well as new exercise science, and the result is Strong. I'd say this is superior to NROLFW in every way. This program is about the same length as NROLFW's (the better part of a year) but the first stages are far less confusing and more of an on-ramp; no barbell back squats or deadlifts right off the bat. Yet, the early stages are still challenging for seasoned lifters. I've been lifting for over 20 years, and after completing Stage 1, my core is stronger and I lost an inch around my waist. The workouts are designed to be around an hour long and include finisher intervals. You do need gym equipment such as a heavy barbell, rack, cable machine (bands can be subbed) and something for pull-ups. Don't skip straight to the workouts, because the "reading" part of the book is gold, especially the weight-loss chapter. The authors bust numerous myths including some ones that were in NROLFW. You don't have to eat a bunch of small meals, or chug shakes that taste like butt, if it's not working for you! The appendixes include a beginner's guide to lifting and all the jargon. Even if you don't do the workouts, Strong is like the "missing manual" to the gym, and hopefully will convince female readers how strong isn't "the new" anything, it's the old, new and forever awesome.

I just started this program (currently at phase 1 stage 2) but I already love it! In my case, it is exactly what I was looking for in terms of structure/guidance and continuity to see some progress. After 7weeks, I can already see improvement in my overall upper body strength, which was one of my main goals, plus a 1% of body fat loss! Now, it is a 9 month program and the authors call it like it is, they do not promise a magic remedy or some sort of "bikini ready" recipe but the way they guide you, specially in my case as a beginner in weights, is great. I would definitely recommend this book for people who are interested in getting healthy, strong and looking for structure. ---------------------- Update (June 2017) I decided to update my review since I'm about to start stage 8 of this workout program and I could not be happier with this book. I never thought I'd be feeling as empowered as I do now and this program has made such an impact in my overall strength, I could not be happier. Actually, I just bought the NRoL book for women from Alwyn and Lou and I can't wait to start reading it.

This book has been great. I have been following the workouts and have noticed a change in my muscle tone. The print is clear and the workouts are outlined for you with photos to show how to properly execute the lifts.

I love this book! I find it to be a no-nonsense, feminist approach to the body. Women can do the same things as men in the gym! It is inspiring and encourages a beginner's mindset, even if you've been lifting for a while. Easy to use and manageable workouts. I would say you would have to be a member of a gym for it to benefit you, as most of the exercises require weights or cables.

Ich war schon länger auf der Suche nach einem guten Buch mit guten Workouts. Dieses Buch bietet genau das, ein komplettes Workout-Programm für fast ein ganzes Jahr, mit sich stetig steigender Intensität und Schwierigkeit. Die Übungen sind sehr gut beschrieben, die Workout-Pläne sind etwas kompliziert, aber nach 2 -3 Mal hat man es durchschaut. Ein gutes Buch für alle, die lernen wollen, mit freien Gewichten zu trainieren anstatt Stunden auf diversen Cardio-Geräten zu verbringen. Das Training ist sehr ausgewogen, einfach genug für Anfänger, aber mit anspruchsvollen Varianten für Fortgeschrittene. Es gibt 2 gute Facebook-Gruppen zu den Büchern, plus Websiten und YouTube Kanäle. So kann man sich Übungen auch anschauen bzw. sich mit anderen austauschen.

Livre avec beaucoup d'informations (ce qui parfois lui donne un côte "fouilli"). Des informations utiles et différentes de ce que l'on peut lire habituellement (par ex ils conseillent 3 séances full body/semaines au lieu des 5-6 en split). Les auteurs savent de quoi ils parlent et nous accompagnent bien.

Quick freight, no issues