3 Strength-Training Upgrades for Goddesses {guest post}

I’ve got the best surprise for you today.

A guest post from my friend, fellow fitness professional, sister in strength and muscle-builder extraordinaire. Honestly, if you’re a woman looking to build a killer physique,  Suzanne Digre’s (aka Workout Nirvana) your girl.

Suzanne and I met a few years back at a fitness blogger’s conference. We bonded over a glass of wine and have kept in touch ever since via Skype, email and social media. Can you tell that she’s my not-so-secret ‘blogger crush’? 😉

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Let’s say you’ve been designing your own strength-training routines for awhile now, but you still aren’t seeing the results you want. You have a basic knowledge of what to do and you change things from time to time, so why aren’t you getting that sculpted, lean look you want?

As an online coach and trainer I talk to a lot of women who are in your shoes. And I’ve actually been there myself – stuck, frustrated, and almost ready to give up.

So let’s cut to the chase: Exactly how long do you have to stick with weights before you have a masterpiece of a body that could rival a goddess’?

Alright, maybe your aspirations aren’t even that high – you just want more definition in your arms and shoulders and you want to lift and shape your butt. Calves to die for and lovely legs wouldn’t hurt either. And a chiseled back – don’t forget that.

You can have this kind of body, along with strength you didn’t even know you were capable of, all with an effective strength-training program. So today on T’s blog I’m going to give you my favorite tips for upgrades you can start using today.

Upgrade #1: Branch Out

Occasionally a woman will come to me asking for an “exciting” routine that has a lot of “variety.” There’s nothing wrong with variety, but cool-looking exercises aren’t what get you more muscle.

Instead of aiming for novelty, you should rely primarily on foundational muscle-building exercises, like bench presses, squats, deadlifts, and overhead presses. For variety and to hit all the muscles, integrate exercises like these into your muscle-sculpting program:

Upper Body

  • Pull ups (primarily Latissimus Dorsi, and also many other back muscles, pectorals, and arms). Pull ups are hands-down the single best exercise to build muscle in your upper body. If you’re relatively fit and aren’t doing pull ups, you need to ask yourself why. Why?
  • Rows (middle back, Latissimus Dorsi, arms). I’m not referring to cute little combo exercises using your whole body and three-pound weights. I’m talking about cable rows, bent-over rows, and inverted rows and all their glorious variations. They’ll help you get to pull ups faster and get that fabulous V-taper.
  • Rear lateral raise (rear deltoids). One of the least trained areas on a woman’s body, the rear delts need to be isolated to add symmetry to your upper back and shoulders.

Upper body strength exercises

Lower Body

  • Barbell hip thrusts (glutes, hamstrings). Once you’ve mastered the glute bridge and its progressions, it’s time to add weight. Do not fear the barbell hip thrust – it builds your glutes nicely. Plus, who cares if people wonder what the hell you’re doing? You’re a badass woman lifter – own it.
  • Bulgarian split squats (quads, glutes, hamstrings). Also called rear-foot-elevated split squats, this squat variation helps take the load off your back. Plus they’ll increase your strength, size, balance, and hip flexibility.
  • Sumo deadlifts (hamstrings, glutes, middle and lower back, quads, traps). A shorter range of motion makes this deadlift variation a little easier for many women. Sumo’s are fun and build whole-body strength and muscle.

Barbell hip thrust progressions from WorkoutNirvana.com

Upgrade #2: No Tweaky-Tweaky

When you’re not seeing results, you tweak your workouts, right? Change a little of this, add a little of that. Maybe this and that together will do the trick!

Instead, you’ll get better results by simply sticking to the same workouts for 6-8 weeks. I’m not saying to do the same exact workouts week after week – you need built-in progressions, and that happens by increasing the weight.

You can also add variation by using different hand positions, a machine instead of a barbell, standing instead of seated, longer or shorter rests, slower or faster tempo – you get the picture.

If you switch programs or exercises frequently, you will not, and I repeat NOT ever attain gorgeous, cut muscles that scream, I am a goddess!! (And a damn savvy lifter, too.)

Upgrade #3: Aim for Symmetry

I know you’re most likely not a bodybuilder or you wouldn’t be reading Tamara’s blog (no offense T!) {no offence taken; we build bodies here, but focus on fat loss not on big muscles 😉 }. But that does not mean you shouldn’t train all sides of your muscles in a balanced manner.

For example, did you know you have:

  • Lateral, posterior, and anterior deltoids
  • Short and long heads in both your biceps and hamstrings
  • Three heads in your triceps
  • Three distinct gluteal muscles

Training your muscles at different angles helps you build a symmetrical, athletic, and feminine physique. I’m not saying you have to study anatomy to strength train, but if you want standout muscle definition, you need to know the muscles each exercise hits. So when you’re choosing exercises for your workouts, do the extra legwork and know the primary muscles they train.

(Incidentally, on my blog last week I posted photos of my arm before I started training all the angles and after. The difference is a little embarrassing, frankly, but I’m also grateful that I learned the proper way to train!)

There you have it – three of my favorite upgrades for the woman who lifts. Or to be more precise, three upgrades for women who want the sculpted body of a goddess. You can have it, you know.

What are your pain points with designing your own strength training program?

Suzanne Digre of WorkoutNirvana.comSuzanne Digre is a mentor and motivator for women who want to OWN IT in the weight room and beyond. Suzanne’s home base is workoutnirvana.com, where she coaches, blogs, and leads Fierce Definition, an online training program that helps women lifters sculpt muscle definition and a leaner physique. A NASM-certified personal trainer, Suzanne also coaches clients on Fitocracy.com. She’s been pumping iron for over 15 years and never plans to stop. You can follow Suzanne on FacebookTwitter, and Instagram.

Comments

  1. Great advice and tips on strength training! 🙂
    PlumPetals recently posted…Right Back into ItMy Profile

  2. Haha, that picture brings back memories! I think that shirt was kind of see-through, no? Lol. Thanks for having me on your blog, T, so fun to connect with your fabulous readers <3.
    Suzanne @WorkoutNirvana recently posted…Training Tweaks for More Muscle DefinitionMy Profile

    • I hadn’t noticed. I was too busy looking at your biceps 😉
      Thanks so much for the super helpful post!

  3. cherylann says:

    I have been lifting weights since the early 70s to compliment my running/triathlon training. Do more in the off season of course, and need to continue as I turn 61 next month.

    • I love that there are so many people in their 60’s and 70’s at my gym. Very inspiring to those of us getting close to 50 😉

  4. Love to the sista with the same birthday date as me except she is younger!!! 🙂
    Jody – Fit at 56 recently posted…You are Enough!My Profile

  5. Great tips!!! I love Suzanne, thanks for sharing her wisdom on your blog!
    Toni recently posted…Weekly Workout Wrap-Up, NYC Marathon Edition Week 12My Profile

  6. I love that you included specific exercises to work each major muscle area, Suzanne. I’m a fairly new lifter and I feel a little clueless sometimes about designing my own workouts!
    Sarah @ Beauty School Dropout recently posted…The good and the bad — moving & commuting editionMy Profile

    • Sarah, even seasoned pros find it difficult to create programs for themselves 😉
      Suzanne’s groups are a great place to find support and motivation!

  7. LOVE THESE TIPS! I am back to being a bit unorganized so I love getting some ideas to help me get back on track. 🙂
    Jenn Speer recently posted…ET Full Moon 10k Race RecapMy Profile

  8. Who would not love a body that would rival that of a Goddess. If only we have a magic wand. I hope I can meet Suzanne, she really looks great.