Sample Programs

The basic strength programs I have provided here are all for five days per week and are not sport-specific. It is not necessary to go to a gym or health club, since you can do most of these exercises at home. But because they rely mostly on body weight and free-weights, they do require some equipment. If you choose to exercise at home, you need adequate space and you must purchase some supplies. Where you like to train is a very personal matter. Some women are uncomfortable going to gyms and working out in front of other people, whereas some don't care or see it as a challenge or a way to make friends. Whichever you choose, try to enlist a partner to train with for moral support, advice, and injury prevention. Even someone who is a beginner can help—it's a great way to learn. Don't be worried if you are both beginners, either—two heads are better than one. It is essential to do the exercises correctly, however, to prevent injury—never sacrifice perfect form for increased weight.

The programs that follow emphasize muscular hypertrophy and strength, so you'll see different rest periods and repetitions depending on the focus that day. If you have never strength trained before, have trained mostly on machines, or have never even exercised before, the beginner's program is for you. Follow the program for 4 to 6 weeks, and then you can graduate to the intermediate program. If you are currently training with free weights and strength movements, you can start with the intermediate program for 4 to 6 weeks. If you are already a Superwoman and want a cutting-edge program to take you to the max, then the 12-week advanced program is for you. When you have completed that program, you might want to try some of the competition programs in chapter 13 or incorporate some of the competition exercises into your program. You'll find detailed descriptions and photographs of all the exercises in part III, in case you are not familiar with a certain exercise.

Warm-Up and Cool-Down

Beginner Program

Intermediate Program

Advanced Program

Bone-Building Program