10 Week Minimalist Strength Training Program


On Lift Like a Girl you commonly see phrases such as:

  • Sane and simple
  • Achieve more with less
  • Maximum results in minimum time

So it should come as no surprise that I love minimalism, especially in regards to health and fitness.

That’s why I’m very happy to announce the release of the newest Lift Like a Girl strength training program, 3x3x3.

If you too prefer the minimalist approach when it comes to strength training, then you may want to check this out.

As the title 3x3x3 implies, three is the “magic” number for this program. This 10 week program calls for:

  • 3 total body strength training workouts per week
  • 3 exercises per workout
  • 3 different rep ranges per exercise

That gives you 3x3x3.

The other great thing about this program is that it can be tailored to suit your personal preferences. For example, if you want to boost fat loss there is additional (optional!) fat burning work that can be performed after each strength training workout.

There’s also an optional fourth bodyweight-only workout that you can perform. This fourth optional workout is great if you prefer to work out four times per week, want to boost fat loss, or build muscle.

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One Powerful Tip for Better Workouts and More Results

Handstand push-upStrength training can be a bit overwhelming at times.

After all, you want to do everything correctly so you get the best results possible in the least amount of time.

So you look for:

As you can see, there are many details to nit-pick over, if you choose.

But oftentimes it’s the small, simple things that can make the biggest difference and have the most profound effect.

Below is insider-only information shared recently in the Lift Like a Girl newsletter. It received such a great response that I wanted to share it with everyone. (And this will also give you a glimpse of the stuff shared on the inside so you may want to sign up if you haven’t yet done so).

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What It Means to be a “Real” Woman

The world of health and fitness can be degrading and quite puzzling at times.

We’re bombarded with pictures of what health and fitness is “supposed to look like”, depending on the particular resource, as if fitness is portrayed by a particular body shape, size, or appearance.

If we don’t fit that image then we beat ourselves up and obsess over our “flaws” that prevent us from achieving that illusive state of perfection.

And then, of course, we see dozens of fitness memes that attempt to be positive and encouraging, but sometimes only end up adding fuel to the fire. We see things like . . .

  • Real women have curves
  • Real women lift weights
  • Real women eat vegetables

. . . and other phrases (including ridiculous and serious ones alike) that attempt to denote what a “real woman” is.

That’s why I particularly like this meme I saw floating around Facebook recently.

Real Women Have Bodies

The one thing I would add is that “A certain size or shape does not make you superior or inferior.”

All that matters is that you love your body, because it’s yours. Love it not just for how it looks, but for what it can do.

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Overview of the Lift Like a Girl Guides, eBooks, Workout Programs, and Bundles

Many people have requested a brief overview of the eBooks, guides, workout programs, and bundles currently offered in the Lift Like a Girl store.

Ask, and you shall receive. Below is a summary and brief description of the items offered in the Lift Like a Girl store, and this will be updated as more eBooks and programs are added.

And if you have any questions about what’s best for you or want other questions answered, please contact me and I’ll gladly help you out.

The Train to be Awesome Guide

Train To Be Awesome GuideJust like the name implies, this is a guide that will allow you to  build the body you want by becoming a stronger, more awesome version of yourself.

To achieve this goal you’ll be equipped with the Train to be Awesome Manual that shows you how:

  • To forge a strong, powerful mindset (and why doing so will skyrocket your results)
  • How to Eat to be Awesome with six simple, diet-free guidelines
  • Step-by-step success guide (so there’s zero guesswork on your part)
  • The Train to be Awesome markers (these are the elements you’ll track that truly matter; hint – the scale is NOT one of them)

The Train to be Awesome Guide also includes three different strength training workout programs that give you a total of 40 weeks worth of workouts:

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The 3 Step Process to Achieve ALL of Your Fitness Goals

Easy as 1 2 3
all rights reserved by erkua

No, this is not a joke.

You can achieve any of your health and fitness goals by following this simple three step process.

Whether you want to:

. . . and anything in between, you can do it by following this three step process.

The 3 Step Process to Achieve ALL of Your Fitness Goals

WARNING: what you’re about to read may sound overly simplistic, but that’s a good thing. Please read the following three steps with an open mind and then you’ll see exactly how you can put this into action so you can achieve your goals.

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Lift Like a Girl TV: Fit Girl Fashion Problems (and Solutions!). How to Wear Your Confidence.

Caroline of QuarterTurn ClothingLet’s be blunt. Finding clothes that fit the physique of women who strength train can be a challenging, and even discouraging, task at times.

And it’s a shame.

After all, once you’ve been strength training consistently your body changes in a new and awesome way. You lose fat, sculpt some sexy new curves, and feel amazing!

But that feeling of confidence can be shaken when your clothes no longer fit properly, and even finding new clothes that fit your new physique can be difficult.

If you’re a fellow Lift Like a Girl-er then you’ve likely experienced these issues.

How can you feel confident, and even fashionable, in your current wardrobe? What are some useful tips to apply when shopping for new clothes?

To answer those questions and provide some additional fantastic information, I present to you this Lift Like a Girl TV episode with the wonderful Caroline Gick, founder of QuarterTurn Clothing.

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How to Respond When Life Kicks You in the Ovaries

Life is beautiful.

Life is amazing, and I couldn’t love mine more. I’m blessed with an incredible family, I’m married to my best friend, and I couldn’t ask for a better career. In short, I have zero complaints.

Life, however, will at times give you a swift kick in the ovaries (or another organ for you men).

Life isn’t always perfect and there will be inevitable times of sadness, pain, despair, and other circumstances we would prefer to never experience. I’m grateful that at this point in my life I’ve dealt with a select few terrible events. I’ve lost loved ones to cancer and old age, been in a nasty car wreck, and experienced some other less-than-ideal events. But, overall, my 29 years have been filled with an overwhelming amount of joy and love.

For that, I’m thankful.

But as life tends to do on occasion, I experienced a swift kick to the ovaries yesterday, and it will take some time to recover.

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The Ultimate Guide on How to Not Care About What Other People Think of You and Live the Life You Want

Live Life to the Fullest
photo: some rights reserved by symphony of love

Yes, this topic is very different from most articles on Lift Like a Girl, but it’s important nonetheless.

Fitness and lifestyle are not separate. If you want the best results from both, they should work in unison, and that’s why you’ll start seeing more lifestyle-relevant articles on Lift Like a Girl. Fitness should have a positive impact on your overall life, and your lifestyle should affect your health and fitness regimen.

Yes, I want you to build the body you want, but I also want you to have a high quality of life, and live it to the fullest.

That’s why I must ask the question: Why do we care so much about other people’s opinions, even those of total strangers? Why do we do things, or not do things, because of how we expect others to react?

Why do we care so much about what other people will think of us?

No matter the “why” the truth is, at some point or another, we’re tempted to base our actions and decisions on how we anticipate other people will perceive us. As a result, we don’t always do the things we want to do, because we’re afraid of what others will think.

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Operation Play More, Work Out Less

Operation Play More, Work Out LessExercise.

Work out.

I’m not sure about you, but sometimes those words have a negative undertone. Depending on how they’re used, it can make your fitness regimen sound like a chore – another item to check off your to-do list.

Does this sound familiar after a long day at work? “Ugh. I have to go work out.”

Perhaps you’re like me. I’ll go through spurts where I love strength training. I genuinely look forward to every workout and enjoy it from beginning to end. Sometimes strength training, in whatever form, be it bodyweight workouts or hoisting heavy barbells, is quite addicting, motivating, and just plain fun.

But then there are times where working out can be, well, boring. Sometimes you lose the zeal for training you once had and you just don’t want to work out. This happens to me on occasion and for the past year or so it’s been happening more often than usual.

My workouts started to become a chore. I didn’t look forward to them, nor did I enjoy them. I did them partly out of obligation but also because I know the importance of resistance training for women. And as we know, it’s easier to maintain a certain fitness level than to start back from zero down the road. I don’t want to lose the strength I’ve built over the years.

But I still wasn’t enjoying my workouts, and I finally realized about a month ago that things had to change, and the solution was simple – play more, work out less.

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Total Body Workouts You Can Perform with a Swing Set (or Suspension Trainer)

Swing Set Workout

I love working out at the local playground and oftentimes when I travel, I’ll choose a playground over a gym, as shown in this playground workout.

Playground workouts are a great way to get outside, breathe some fresh air, get some sunshine, and change things up a bit from traditional strength training with free weights. If you’re getting bored with your current workouts, then this may be just what you need. It’s also a fantastic way to get some cheap amusement by terrifying passers-by, which will discuss later.

One of my favorite playground toys to use is the swing set because you can treat it like a make-shift suspension trainer. Every playground I’ve seen, no matter how small, has at least a couple of swings. You can perform a bunch of different exercises with a swing set and work your entire body, so this makes it a great playground-tool.

Below you’ll see several videos that demonstrate exercises you can perform (from beginner to more challenging variations) on a swing set. From chest and shoulders to legs and glutes, you’ll be able to work your entire body with this single piece of equipment. And please note, you can also do these workouts at home, or anywhere else, with a suspension trainer. The playground isn’t mandatory – it’s just fun.

We’ll begin with the video demonstrations and then you’ll see some complete total body workouts you can perform with the swing set.

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