I owe you an apology.
Looking back upon my emails lately they seem to be
directed mostly at guys.
Again, I’m sorry.
That’s not my intent.
I am HUGE fan of training for women.
In fact, the majority of my clients over the last 20 years –
I’d say about 60% – have actually been women.
And my passion in training women was showing them
they were made to be and can be – strong.
(One of my best clients, whom I trained for 11 years,
could press a 24kg KB quite easily. Another, a 71-year
old grandmother, could deadlift her bodyweight.)
Which brings me to the point of today’s email:
I wanted to talk to you today about the differences between
how women and men should work out.
First, a story…
When I started my personal training business after I got
out of coaching, I did it a local gym.
I had just spent 3.5 years training athletes – including lots
of women’s teams.
One of the teams I trained was my wife’s team – the
I’ll never forget how I had to retrain the coach’s mind
and the girls’ minds.
They were caught in the high-rep / fatigue-chasing trap.
And of course, what could we have expected?
Women, for who knows how many years, have been
told they need to train differently than men.
They need high reps to tone up and should never lift
heavy because they’ll bulk up like men.
I’m shaking my head.
Here’s a case in point:
Just before I took over the coaching job, the strength coach
who I took over from, put my wife and one of the other girls
on a “toning” workout to try to “tone up” and lose weight.
It was a total body workout 3 times a week with high reps –
about 4 sets of 20 for about 6 weeks.
My wife (who was just a friend at that point) put on 15lbs!
More importantly, she was an Outside Hitter so her jumping
ability was of utmost importance. Her vertical jump actually
dropped by 3.5 inches!
So I took over a couple of months later after the Winter
Break and the first thing I did was put all the girls on
multi-joint movements – like squats, presses, deadlifts,
and chin ups.
And the reps were all very low – between 3 to 5 and the
sets were also low 2 to 5. Except my wife’s. She did nothing
but sets of 2.
(I had to come up with a way to get her performance back
up – to regain that vertical jump.)
Six weeks after I took over, all the girls had not only improved
their overall strength, but their speed, their vertical jumps,
and their body compositions changed.
Most importantly, their ability to play volleyball harder and
longer had increased.
And my wife dropped the extra weight she’d gained and
got her vertical jump back. In fact, if memory serves me
correctly, she even gained a 1/2 inch off her starting
That was my wife’s sophomore year.
By the end of her 4th year, she had barbell squatted
255lbs for 4 reps and her bodyweight never got over
(That may sound like a lot, but my wife is a very naturally
muscular woman – she’s built like a sprinter.)
Why am I sharing all of this with you?
Because women are designed to be STRONG!
YOU ARE designed to be STRONG!
Physiologically, from a design purpose, women, in some
ways are actually stronger than men.
That’s right – stronger than men.
Women have -
– Greater endurance than men: Women can handle more
volume – do more work – then men at the same percentage
– Women have greater pain tolerance / higher pain thresholds
My point is this:
You’ve been duped.
Even inside the KB community.
And I don’t know why.
But many women are still under the impression that higher
reps are the way to go to “get in shape,” to “tone up” or
The reality is, the fastest, easiest way for you as a woman
to get the results you want – whatever they may be –
Is to TRAIN FOR STRENGTH.
Your goal should be to get as strong as possible.
Just like a man.
Because at the end of the day, women are, with the exception
of their reproductive systems, and things there related, are
almost identical to men.
Why then should you train for strength?
Because when you do you train your fast-twitch muscle
And those are the ones that:
– Use the most energy – help you burn the most fat.
– Give your body the shape you desire – puts all the curves
in all the right places. (More on that in an upcoming email.)
And since most women prefer doing lots and lots of
swings and snatches with a single KB.
That’s why you need to start training with a PAIR of
Because doing so will challenge you to get stronger.
And getting stronger will help you burn fat faster and
get your curves back –
Look – which woman looks better? The one on the left
or the one on the right?
One trains for extreme endurance, the other for strength
Sure, you may not want to look as hard as the sprinter,
but you see my point:
She has more curves than the woman on the right.
And she’s undoubtedly a lot healthier too.
Then there’s the opposite side of the coin – what’s
been commonly called “Chunky Aerobics Instructor
You’ve seen it – it looks like this:
Very common still today.
High reps, lots of “toning.”
You get the point.
The reality is this:
If you want to finally take control of your body and get
the one you truly desire, then you must train for strength.
The best way to do that is with a pair of kettlebells.
And the best way to use a pair of kettlebells is to:
a) learn how to do the double kettlebell exercises
Next time I want to talk to you about an email I got