LADIES: HERE’S WHY YOU’RE NOT GETTING STRONGER
After nearly five years in the fitness world, mostly working with women, I’ve learned that even though we’re all women, we’re built differently. I’ve seen hundreds of women deadlift, squat, bench, and press heavy weights, and many have slimmed down and kept those gains long-term. What works for one person may not be exactly what works for you. Still, the women who successfully lifted their body weight in these lifts shared three common habits. Here are three steps you must take to get stronger.
1. EAT MORE PROTEIN
Muscle-building relies on protein. For active people, a common target is about 1.8 to 2.2 grams of protein per kilogram of body weight each day. The issue isn’t just needing protein; it’s choosing the right sources. Avoid loading up on low-protein “feminine” foods. Instead, aim for lean, convenient proteins so you can hit your daily target without consuming excessive fat.
Make protein the first thing on your plate. At every meal, start with a lean protein, then add the rest of your foods. Good lean options include chicken breast, turkey breast, lean ground beef (93/7 or similar), plain Greek yogurt, cottage cheese, and tvorog. Vegans can use tofu or other plant proteins. If you include these with every meal, you’re likely to see improved gym performance and a leaner physique.
2. CARDIO OVER CARDIO-CASUAL
Cardio has real benefits for heart health and longevity, but many forget the right amount. If you’re aiming to get stronger and leaner, your cardio should support your recovery, not dominate your training.
There are two common cardio approaches: steady-state cardio and high-intensity interval training (HIIT). Both can be used, but aim for reasonable amounts. For recovery, a light steady-state session of about 20–30 minutes is plenty, and try to space cardio and strength workouts at least 24 hours apart. If you choose HIIT, be aware it can cause more muscle damage and require longer recovery, so plan accordingly.
3. STOP GOING FROM ONE EXTREME TO ANOTHER
If you’re new to strength training, starting with the smallest weights and blasting out hundreds of reps isn’t ideal. Likewise, pushing to 100% effort every session can quickly exhaust you and stall progress. The key is to provide an appropriate stimulus while managing fatigue.
Many coaches use a rate of perceived exertion (RPE) scale from 1 to 10. Below is a practical guide:
– 1–5: warm-up or very light effort
– 6: you could do 4–5 more reps with this weight
– 7: you could do 3–4 more
– 8: you could do 2–3 more
– 9: you could do 1–2 more
– 10: you can’t do any more
When you’re starting, aim for weights that put you in the 7–9 RPE range to build strength. A sample structure might look like this:
A1. Front squats 4×6 @ RPE 7
A2. Dead bugs 4×6 per side
B1. Barbell bent-over rows 3×10 @ RPE 8
B2. Dumbbell incline bench presses 3×10 @ RPE 8
B3. Cable face pulls 3×10 @ RPE 8
C1. Reverse lunges 4×8 @ RPE 8
C2. Farmer’s carry 4×20 yards @ RPE 7–8
Strength training isn’t just about lifting heavy. To get stronger and improve your performance, you should pair it with key lifestyle habits—like hitting your protein target, choosing active recovery (a walk instead of a long stairmaster session), and adjusting your effort so your workouts stay challenging.
About the author
Lana Sova is a coach at Shameless Strength Academy and a personal trainer in Boston, Massachusetts. She helps women build and own their strength through powerlifting and strength training.
