Savvy Women Lifters: Get Fierce About Building Muscle

As a savvy woman lifter, you want to master strength training not only for poppin’ muscles, but overall conditioning, nonstop energy, through-the-roof self-confidence, and yes, a sculpted, shapely body. A hot body.

Get Fierce Muscle Definition I believe we’re all entitled to want a hot body. It’s not something to hide or be ashamed of – even when others don’t understand our quest. Hell, if we always yielded to what others thought we’d probably never even lift. Who really understands our love of the iron, anyway?

Other women who lift, that’s who.

We each have personal challenges, questions, and goals when it comes to lifting. Things like,

“Why can’t I push past this strength plateau?”

“How do I design a program for myself?”

“Why don’t I ever build more muscle?”

“Is my form helping or hurting me?”

The women of my very first Fierce Definition online training group had all these questions answered plus my guidance and membership in a supportive community. By the end of 12 weeks, these women were masters of building muscle and strength effectively and had built new friendships and connections with other women lifters.

In case you’ve been living in a gym cave, Fierce Def is my 12-week online training group is for savvy women lifters. Their experience level ranged from lifting a few months to many years, but they all shared several things in common:

  • A love of lifting weights
  • Knowledge of and experienced with the big lifts and basic concepts
  • A drive to learn how to sculpt standout muscle definition and get stronger

How to Prepare for Fierce Def

If this sounds a lot like you, what can you do for the next four weeks to make sure you get the most out of Fierce Def? Here’s my guide for you (and subscribe to my newsletter at the bottom of this post to be the first to know when registration opens).

You haven’t trained in awhile

It’s common to fall out of the training habit and that’s one thing you won’t do again after joining Fierce Def. As long as you’re experienced with weightlifting, you will still benefit enormously from joining Fierce Def. I do suggest, however, that you get active again starting now. This will ensure that your smaller support muscles are conditioned and ready for heavy lifting.

Restart the workout habit by setting aside 45 minutes three times a week to do a bodyweight workout such as this*:

Warm Up

Do each exercise for the prescribed number of reps and move to the next without resting. Then repeat once more.

  1. High knees – 15 per side
  2. Inchworm – 8-10
  3. Straight-leg kicks – 10-12 per side
  4. Arm swings – 12-15
  5. Jumping jacks – 30-45 seconds

Superset 1

1A. Squats – 15-20 x 3
Stand with feet hip-width apart and hands either behind your head or extended in front of you. Push your hips back and bend your knees to sit back on your heels. Squat as low as comfortable without rounding your back and return to stand.

1B. Floor cobra – 12-15 x 3
Lay face down with arms close at your sides, palms up. Pull your shoulder blades down and back to squeeze the muscles of your upper back. Lift your chest and hands off the floor at the same time, keeping your arms straight. Do not hyperextend your back. Slowly lower yourself down to the starting position.

Superset 2

2A. Walking lunges – 10-12 per side x 3
Stand with your feet shoulder width apart. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

2B. Pushups – 10-12 x 3
Lie on the floor face down and place your hands about slightly wider than shoulder width. Lower yourself downward until your chest almost touches the floor. Press your upper body back up to the starting position.

Superset 3

3A. Floor bridge – 12-15 x 3
Lie flat on the floor on your back with your knees bent, feet shoulder-width apart. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second and slowly go back to the starting position.

3B. T-plank – 8-12 x 3
In plank position on hands and toes, rotate your torso upward and reach towards the ceiling with your right arm. Return to start and switch sides.

Superset 4

4A. Side plank raises – 10-12 x 2
Lie on your side with your feet stacked or staggered, leaning on your right elbow. Ensure that your elbow and shoulder are in alignment vertically. Lower your hips the floor and return to the top.

4B. Shoulder pike press
From a pushup position on your hands and feet, raise your hips in the air, keeping legs slightly bent. Use your shoulders to lower your upper body and head towards the floor, and return to the start position.

* Numbers with A, B, etc. indicate supersets – two exercises performed back-to-back without rest.

You’re already following a program

If you’re following a program you enjoy, simply carry on. You’re maintaining your strength and muscle, although possibly plateaued if you’ve been following the same program for awhile. That’s alright – you’re conditioned and primed for a new, more effective program!

Are You a Good Fit for Fierce Def?

I love connecting with a sister who is passionate about reaching her hottest, strongest body. If you have questions about whether you’re a good fit for Fierce Def, let’s chat via email or Skype (or simply leave a comment below).

Be sure to subscribe to updates below and read more about what Fierce Def is all about here!

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Comments

  1. Hi, I was looking to get lean and defined. I have done crossfit and love it. The only problem is I seem to just bulk up. I did the paleo diet as well and didn’t seem much of the desired lean look I was hoping to achieve. What do you think? Thanks!!

    • Hi Cyndi! I hear you. I’ve seen mesomorphs gain muscle really quickly, so it’s smart to take your body type into account. You’d most likely benefit from a moderate approach with weights, integrating some cardio to manage leanness while following a moderate diet. We’d also tailor your workouts to highlight areas you want to work on/avoid growing (like minimizing heavy squats if you don’t want to grow your quads). I’ve found that certain big lifts do cause some women to grow faster (I’m not one of them), and there are totally ways to work around it :). Like saying “grow faster” instead of bulk up… women can’t get *real* big typically!

  2. Your back…oh my goodness! It’s my weak area and your photo makes me jealous!
    I can’t wait to see the results from your next group.

  3. Thanks for sharing this workout! I know I’m not quite ready for Fierce Def but hopefully soon I’ll be sufficiently rehabbed to be able to try this workout!
    Sarah @ Beauty School Dropout recently posted..Managing a move with small kidsMy Profile

  4. Hey Suzanne! I am definitely considering signing up for Fierce Domination. I would consider myself an intermediate lady lifter and am currently on week 7 of 12 of Jamie Eason’s Live Fit Trainer. Loving the gains, but I am always looking for more. Can you please tell me the prospective start date for the next group?

    Thanks!

    • Hey Angelee! I’m glad to hear you’re considering Fierce Def. The start date will be Sept 1st! Sounds like it coincides nicely with the end of your current program 🙂

  5. I am deeply considering this. I have been consistently training myself for quite some time but it seems no matter what I always fail at the food. Ugh. I just have that last 5-10 pounds to lose and I am talking about fat. Is there a lot of support in the group for this? Because I think the support is what I need most. (Plus I would totally love to hang out online with you a little more 🙂 )
    Bethany Lee recently posted..To Begin AgainMy Profile

    • Bethany, you know it’s my dream to have you in this program! Yes… I have a lot of experience coaching for fat loss and there will be other members who need to lose a few pounds. I believe that the structured environment will be a game changer for you and also the community support. Coaches need coaches – it’s a fact! Let me know if I can answer any other questions xoxo.

  6. Back attack!!!!!! Looking awesome as always!!!!
    Jody – Fit at 56 recently posted..Gratitude Monday & That DashMy Profile

  7. John Donovan says:

    Holy guacamole! ok I’m off to do chin ups!

  8. I LOVE this workout! It is a nice workout to add to the lunchtime routine at the office. You rock! 🙂
    Jenn Speer recently posted..3 Tips You Can Use to Get Healthier KidsMy Profile

  9. Your back is amazing! Love this workout too! Sound like a great group, I may join in the future, but right now I am focusing on training for the NYC MArathon and Crossfit!
    Toni recently posted..Why I Run with PRO CompressionMy Profile

  10. Love it! you are looking good!! Way to go! You know I love a great strength workout!
    Taylor @ LiftingRevolution recently posted..10 Crazy Confessions From An Imperfect Personal TrainerMy Profile

  11. Wow! You look awesome. I’m loving those well defined muscles on your back and arms. I usually bulk up when doing too much weights but I would love to try your routine. Thanks for sharing.

  12. Wow. What a great body you have! And i agree, lean muscles in women is nothing to be ashamed of. Women should be proud of it. Keep it up!
    Strong Hero recently posted..Hello world!My Profile

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