LADIES: HERE’S WHY YOU’RE NOT GETTING STRONGER
After nearly five years in the fitness field, working mainly with women, I’ve learned that even though we’re all women, we’re built differently. And that’s okay. I’ve coached hundreds of women who’ve deadlifted, squatted, benched, and overhead pressed big numbers, and many of them also slimmed down while keeping their strength long term. What works for one person may not perfectly fit another, but the women who did build the strength to lift their body weight shared three key habits. If you want to get strong, here are three essentials.
1) Eat more protein
Bodybuilders pursue protein to grow muscle. You don’t have to be Ms. Olympia, but to gain real strength you need enough protein. The problem isn’t knowing you need protein; it’s choosing the right sources. Seeds and nuts are popular in some circles, but they don’t provide much protein without adding a lot of fat. So focus on lean protein sources. A practical target for active people is about 1.8 to 2.2 grams of protein per kilogram of body weight each day. If counting every gram is too much, try this habit: make protein the first item on your plate at every meal, whether you’re at home, at a relative’s house, or dining out. Lean protein options include chicken breast, turkey breast, lean ground beef (93/7), plain Greek yogurt, tvorog, and cottage cheese. Eating these at most meals will boost your gym performance and can help you slim down.
2) Cardio: steady state over excessive cardio
Steady-state cardio has its benefits and should be part of your monthly routine. Cardio is good for your heart, and it helps you stay healthy longer. The issue for many is doing too much cardio. If you’re pursuing strength as your main goal, a mindset of endless cardio can hold you back. There are two common cardio types you’ll see: steady-state and HIIT (high-intensity interval training). Both are often done for long periods with the aim of burning as many calories as possible. When you switch to strength training, cardio should support recovery. The ideal is 20–30 minutes of light steady-state cardio to aid recovery, with at least 24 hours between strength and cardio sessions. If you include HIIT because you love it, you can, but be aware it tends to cause more muscle damage and longer recovery—so plan accordingly and give yourself enough rest between tougher sessions.
3) Stop going from one extreme to another
If you’re new to strength training, you might start with very light weights or push yourself too hard every session. Both extremes can slow progress. You want a stimulus that challenges your muscles without exhausting you. A common and helpful approach is to use a rate of perceived exertion (RPE) scale from 1 to 10. For building strength, aim for most sets in the 7–9 range. For example, a sample plan might include:
A1 Front Squats 4×6 at RPE 7
A2 Dead Bugs 4×6 per side
B1 Bent-over Rows 3×10 at RPE 8
B2 Dumbbell Incline Presses 3×10 at RPE 8
B3 Cable Face Pulls 3×10 at RPE 8
C1 Reverse Lunges 4×8 at RPE 8
C2 Farmer’s Carry 4×20 yards at RPE 7–8
Strength training alone isn’t enough. To get stronger and improve over time, pair it with key habits like eating enough protein, staying active with walks, and tuning your effort so workouts are genuinely challenging.
About the author
Lana Sova is a coach at Shameless Strength Academy and a personal trainer in Boston, MA. She helps women build and own their strength through powerlifting and strength training.
