PDF guide
Strength Training for Women: The Glute GuideA 12-week plan for strong glutes, at the gym or at home, including after 40
PDF · 27 pages · $29
By the end, you know how to perform and load the 12 key glute exercises, you follow a 12-week plan matched to your level, and you know how to progress your weights on your own.
Who it's for
Women who are new to lifting or coming back to it, at the gym or at home, and women approaching or past menopause.
Inside
- 4 starting tests to pick your level
- Step-by-step technique for the 12 key exercises, common mistakes included
- 12-week plan, 3 workouts a week, gym and home versions
- How to choose and increase your weights without getting hurt
- A full chapter on lifting around menopause
- Simple nutrition: protein targets and sample meals
- 12-week training log to fill in
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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Chapters
- 01Before You Start
- 02Understanding Your Glutes
- 03Starting Tests
- 04Technique for the 12 Exercises
- 05Choosing and Increasing Your Weights
- 06The 12-Week Program
- 07Home Version
- 08Around Menopause: What Changes, What Doesn't
- 09Your Menstrual Cycle: Should You Train Differently?
- 10Simple Nutrition for Progress
- 11Mistakes That Hold Results Back
- 12Frequently Asked Questions
- 13Training Log
- 14Sources
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.