Weight Lifting for Women

01/31/23 • 35 min

Why do women need to lift weights? We start losing muscle around age 30. Muscle is metabolism! The only way to keep the metabolism humming, and prevent muscle/ metabolism loss, is to focus on gaining muscle!
When lifting weights, women will get all the aesthetic benefits, but it also builds confidence.
Stronger muscles = stronger bones.
This is also for disease prevention! Sarcopenia, osteopenia and eventually osteoporosis. By age 30, you stop laying out bone mass and your density starts decreasing over the course of time.
Rod mentioned the difference between muscle quality and muscle size.

The mental approach and benefits to lifting... You feel like a bada*s! And then you start to wonder... What else am I capable of? Rod says we all have so much more potential and strength than we ever thought possible. Lifting weights impacts several other areas of life.
The back squat is the queen of all lifts! Rod describes proper form for this exercise. Knees over toes, good posture, you can go a*s to grass or just to parallel (thighs parallel to the floor). You can start with no weight at all, and beginners can hold onto something when they're getting started. Many fitness trainers are afraid to have their clients squatting! It's so healthy for your back, booty, core, thighs, inner thighs, hamstrings, calves and more! It's also helpful for posture. Back squats are a MUST!
Hip thrust helps your backsquat and develops the glutes. When we see women using a lot of weight, they usually don't have proper form and that's why they don't feel the glutes and they keep adding weight. Do not perform this exercise with a plate on your hips, use a bar instead. For proper form, you should lie on your shoulder blades with chin to chest, round your back, tuck the tail in like a dog.
Focus on the mind-muscle connection, and take your time! We don't even have a timer at the Rodsquad.
In order to give the illusion of a smaller waist and an hourglass figure, build those shoulders and lats! Shoulder press, lat pull down, mid row are great exercises for this purpose.
You don't want a bigger booty and a thicker waist. That's why we don't focus on building abs. You want a slim waist, build the booty and shoulders instead.

You’re probably performing these exercises wrong:

Dead lift
Hip thrust
Back squat
Shoulder press

Even if you’re a beginner, these tips can work for you!
You MUST follow a program that's developed specifically for women.

Join our Legacy program and transform from anywhere in the world!
Click here to check us out on Instagram: @rodsquad_boca
Ready to work with Rod to develop your personalized transformation plan? Send us an email at [email protected].

You’re probably performing these exercises wrong:

Dead lift
Hip thrust
Back squat
Shoulder press

Even if you’re a beginner, these tips can work for you!
You MUST follow a program that's developed specifically for women.

Previous Episode

The Most Important Thing You Can Do For Your Health Right Now

In a world where we're simultaneously told to avoid fats, avoid carbs, cut calories, count macros, eat organic, avoid GMOs, run marathons, plunge into cold water, eat liver, cut out meat, and more... where do we even begin!?
In this episode, we break it down into 3 steps of what you should focus on 1st, 2nd and 3rd when you're trying to get healthier and fitter.
Your first priority should be getting to a healthy body weight and knowing how to maintain it for life. We covered how to know if you're already in the right range and if not, how to get there. This is really about body composition much more than body weight! Consider the ratio of lean weight to fat weight, even if the number on the scale stays the same. Use nutrition to help with satiety and appetite control.
Second, you should focus on preventing muscle lose and then gaining muscle tone. Why? Muscle tone is critical for preventing disease... Sarcopenia, osteopenia, osteoporosis and more. As Rod says, get your Vitamin L. Muscle is the organ of youth! And be sure you're getting enough protein. There's absolutely no point lifting weights if you're not taking in the building blocks of muscle: protein.
After you've done all that, it's the time to think about optimizing nutrition and cleaning up your act. Now you can add in some healthy fats, be sure you're eating organic and avoiding GMOs. Clean up your cleaning products and cosmetics to get carcinogens out of your house.

Click here to check us out on Instagram: @rodsquad_boca
Join our Legacy program and transform from anywhere in the world!
If you'd like to hire Rod to develop your personalized transformation plan, send us an email: [email protected].
Thanks for listening!

Next Episode

How to Lose Weight on a Fast Food Diet

To be clear, the best way to get healthier, fitter and leaner, is to prepare your own food and EAT AT HOME.... But we know this isn't always possible!
Click here to download your copy of the fast food guide we discussed in this episode.
Here's the link to get instant access to your free fast food restaurant guide:
www.rodsquad.com/fastfood
We're covering the best and worst things you can order at restaurants like McDonalds, Taco Bell, Starbucks and Chick-fil-a. The lessons in this episode will help you make better choices from any restaurant menu!
Click here to follow us on Instagram: @rodsquad_bocaJoin our Legacy program and transform from anywhere in the world!
If you'd like to hire Rod for 1-on-1 coaching and to develop your personalized transformation plan, send us an email: [email protected].