Olga Rönnberg - Strength Training for Women: Training Programs, Food, and Motivation for a Stronger, More Beautiful Body

Copyright 2014 by Olga Rnnberg

Photography by Andreas Lundberg

English Translation 2017 Skyhorse Publishing

First published by Fitnessfrlaget, Stockholm, Sweden

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Library of Congress Cataloging-in-Publication Data is available on file.

Cover photo credit: Andreas Lundberg

Print ISBN: 978-1-5107-0905-8

Ebook ISBN: 978-1-5107-0908-9

Printed in China

CONTENTS

Y ou might already have a regular workout schedule and are now ready to tackle a bigger challenge. Perhaps youve worked out for several years but havent been making much progress lately. Or maybe youve never weight trained before, but youd like to learn how to do it correctly, from the start. Whatever your reasonthis book is for you.

Myths often abound with regards to strength training, so allow me to dispel them. This book will show you that you wont become bulky; instead youll develop a stronger and tighter body, cut a trimmer figure, and boost your self-confidence. Strength training is all about daring to be better and pushing oneself a little bit further.

Considering the many benefits you will reap, I sincerely hope you will get on board a strength training program even if youre unsure about giving it a try. Weight training strengthens the skeletal system, stimulates weight loss, decreases the risk of injury, increases stamina, and improves the quality of sleep. In other words, youll have the energy to play with your kids; you can remain seated for longer periods of time without beginning to slouch; youll be able to carry your grocery bags without your arms feeling like theyre going to fall off; and youll feel happier about your appearance. Is there anything wrong with these things?

My own interest in strength training began many years ago when I wanted to get back in shape after giving birth to my third child. Naturally, I was worried about developing bulky thighs and large biceps, but I closed my eyes, trusted the information I had read, and noticed my bodys transformationand I fell in love. The love is still going strong to this day; I yearn for my dumbbells every morning. Even now, its such a joy to grab a pair of heavy weights and think of how far Ive come with the help of strength training. Its still a special feeling to walk into a gym and take in the smell of metalweight training doesnt just change you physically, it enables you to evolve mentally as well. You push, you hold, you wring every last ounce of energy from your musclesand youll feel like a winner.

So, welcome to the exciting world of strength training! I promise you results you could once only dream of. That is on the condition, of course, that you dont skip any of these steps or break from the programs routines. Make the best of what you have, push yourself hard, and enjoy your success!

STRONG IS THE NEW SKINNY

M any of us are fed up with the fuss of complicated food and training regimens. We want something that works for us over the long haul as well as in the here and now of everyday life. We are tired of deprivation diets, elaborate workout routines, and of feeling hungry while not achieving the goals we set for ourselves.

To that end, a number of us have discovered strength training. We want to develop more muscles, and we want to feel strong. Muscles have become a status symbol because theyre physical proof that a person is disciplined and works hard for what he or she wants. A skinny body is no longer a desirable goal; today, we want to show off our guns and wear tight-fitting jeans. Strong has become the new skinny, and its all for the better! Not only does strength training strengthen your muscles, it also improves your posture, increases your metabolism, and rallies your mental health. It staves off injuries and reduces the general wear and tear on your body. In short, you will become fitter and healthier in your daily life.

Why do we need a book about strength training, especially one catered to women? Arent women able to work out like men? Do we even need to strength train? Why cant we just go running instead? Dont you become brawny the moment you start lifting weights? There is a slew of misinformation about strength training out there, especially regarding weight training for women. How often do I hear the words, I want a toned body, not bulky muscles!

Ask any man who lifts weights how easy it is to build muscle mass, and hell most likely answer, Its difficult, or It takes a long time. Furthermore, the hormonal makeup of women makes it even more challenging for us to build large muscles. Our levels of testosterone are significantly lower than mens, so only years of heavy, intense training can make us look anything like a man in the muscles department.

Its vital for women to do regular weight training since we often work at sedentary jobs, where we are seated most of the time. Many of us also go through pregnancy and birth, which puts great strain on our bodies. Hence the health benefits of strength training: it makes the body stronger from the inside out, muscles and bones become more powerful, and the entire body becomes healthier and more beautiful.

Whats more, the earlier you start working out in life, the better. We are at our physical peak around the age of twenty-five, and our natural physical decline typically begins at age forty.

When muscle mass starts to decrease and fat stores accumulate, many women get in touch with me to ask me if its too late to do anything, and Im only too happy to report that its still possible to become fit! Not only am I living proof of this, Im also able to point to my own clients resultswomen who are fully engaged in midlife, with all that this entails. Women who try to become fit by focusing on weight loss, whether through fad diets, excess exercise, or both, often feel increased levels of stress. They feel theyve made bad nutritional choices, and they suffer from disrupted sleep patterns, impaired immunity, slower metabolism, and hormonal disturbancesall things that can get in the way of successful weight loss or weight maintenance. On the other hand, strength training makes it easier to become fit and trim in a sustainable and healthy way. And its never too late to startyou can build muscles at any age, you can lose weight at any age, and you can become stronger and more energetic, whether you are twenty-five, forty, or seventy years old. But you have to put in the work. Good outcomes require input in the form of physical activity and proper nutrition. This is not something you can indulge in sporadicallyyou need to make a conscious effort and focus on every workout and meal. You will train more intensely than you have ever done before; you will sweat and feel out of breath. You wont be lifting a pair of dumbbells while thinking about what youre going to fix for dinner later; no, you will work out with a purpose: to change how you look and feel. To do this you will need to set aside some time. And your diet might need to be modified or changed completely, depending on where you are at today.