Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life

Workout programs in this book can easily be done at home. You don’t have to have a big gym set or go to the gym to implement almost all these workouts. The book is by far one of the best in explaining workouts for women. It hits upon what works, why strength and muscle matters, has a small section on nutrition, and charts for workout programs. A great addition is myofacial release which some books tend to miss this important step. Lots of pictures on the exercises and a section explaining equipment.

I just started this program (currently at phase 1 stage 2) but I already love it! In my case, it is exactly what I was looking for in terms of structure/guidance and continuity to see some progress. After 7weeks, I can already see improvement in my overall upper body strength, which was one of my main goals, plus a 1% of body fat loss! Now, it is a 9 month program and the authors call it like it is, they do not promise a magic remedy or some sort of "bikini ready" recipe but the way they guide you, specially in my case as a beginner in weights, is great. I would definitely recommend this book for people who are interested in getting healthy, strong and looking for structure. ---------------------- Update (June 2017) I decided to update my review since I'm about to start stage 8 of this workout program and I could not be happier with this book. I never thought I'd be feeling as empowered as I do now and this program has made such an impact in my overall strength, I could not be happier. Actually, I just bought the NRoL book for women from Alwyn and Lou and I can't wait to start reading it.

I was so excited to get this book and start the programs. Two months in I have mixed feelings about it. As a moderately experienced lifter the beginning workouts are pretty boring. I did them all, but didn't spend as many weeks as suggested on the first part of the program. There are a variety of exercises which helps keep things interesting, but there is also a large variety of equipment used to complete them all. If you aren't working out in a gym expect to put some money into purchasing equipment or jerryrigging your own. Sometimes I just substitute another exercise that uses the same muscle to avoid equipment issues. On a positive note, there are a lot of exercises to choose from. There are some interesting variations that I haven't seen recently that are fun to try. I'm not a big fan of the one legged or one-sided variations. I tend to lose alignment pretty quickly and risk injury. Working out with someone who can spot you would help. Lowering your lifting weight would also help, but then sometimes it feels like you aren't doing much work. I'm sure they are valuable lifts, but without a trainer they feel a little risky to me. My other big problem with the book is that the workout charts are not very well formatted. I would think the editor would be able to come up with something more creative that would take up fewer pages. The month-long section I am in requires 6 pages of workout charts to complete. Basically you alternate between two workouts and the only thing that changes is the number of reps and sets. The workout charts also don't have any page numbers to indicate where you can find directions for the exercise they are referring to. I have taken to locating the exercise and writing it directly on the chart myself to save myself time. Sometimes I want to refer to the directions again to ensure I am doing the lift correctly. It seems like another little editorial detail that would have been helpful. Overall, I enjoy the book and I'm glad I bought it. I'm not sure it will be a long-term lifting companion, though.

No matter what your experience and fitness level, this book has great tips to use your fitness time efficiently and improve performance. I have one pretty major complaint, which is the layout of the material. The program is laid out in schedule format in the early chapters of the book, but the exercises themselves are described and explained in detail much later. They are not in any kind of order, and the provided schedules don't even refer you to a page number to familiarize you with the routine. I spend an inordinate amount of time flipping through the book trying to find the right exercise as I'm following the routine. If this book is ever retooled, the best recommendation I can make is to reformat it in a more logical manner.

If I could give this book more stars I would! I LOVE Strong! I have had fantastic results by doing the program included within its pages. In fact, 2 of my sisters, a sister-in-law, and a couple of friends have also started doing this program on my recommendation. Lou writes in a clear, concise manner and it is easy to read and understand. I have taken the nutrition section seriously, and I track my macros using My Fitness Pal. The workouts I keep track of in an app entitled "Strong" (completely coincidental as you have to put the exercises from the book into the app, but you can customize the app so the exercises are the same as the ones for your workouts in the book). I have had a few questions and when I emailed Lou Schuler, he was very prompt to reply to my inquiries. You should buy this book and follow this program!

I decided to get this book after hearing Mr. Shuler on a fitness podcast. I have a few other of their related books and have used Mr. Cosgrove's workouts in the past... so I knew going in this would be good. I've started at Stage 1, as the book recommends - even though I am not new to lifting. I'm loving this program and am thoroughly enjoying starting at the beginning. Getting back to basics is so refreshing and knowing that workout by workout you are inching your way to the next level - is an amazing feeling. It's a process and a journey, as anyone working on their strength and/or physique knows - and I'm just really fortunate to have come across this book. A big thank you to Lou Schuler and Alwyn Cosgrove for sharing your knowledge with women like me. You cannot imagine the impact you've had. I will check back after I've worked my way through all of the stages of this program for a complete review - but I can tell you already, I'm getting results.

Studying fitness and nutrition myself, this is one of my favorite books, especially since Alwyn Cosgrove is one of my favorite fitness experts! The workouts presented in this book are super helpful. This is a book definitely for those (both men and women) who are looking to step up their workout routines or even those who want to find tools to effectively improve certain functional movements.

Love everything about this. The book is well written and informative without being boring or going over your head with technical or scientific jargon. Very accessible for the average reader. The workout programs themselves are excellent. Very scalable for people at all levels of fitness. I have very bad knees and the book works with you to find alternate methods. I'm only four weeks in, but am already seeing tangible results. I would highly recommend this book to any and all women looking to increase their strength or general fitness.

I love this book. I was looking to get more lifting in at the gym. I was finding myself unmotivated and not doing my best. This book helped me build my confidence with weights. I like the different exercises and how they are explained in the end part of the book. I like having the routine laid out for me. Although, I will say as I progress forward, the layouts seem to get a little more complicated. I haven't progressed the whole way through yet, and I am already worried about not being able to follow the next rotation. Overall, very happy with my purchase and very happy with my progress.

This is the third book I have purchased by Schuler and Cosgrove. I love all of them and highly recommend each! I always mention them on fitness blogs and refer colleagues to them. Doable and easy to follow. I am a single mom who works full-time and can maintain the program schedule

Workout programs in this book can easily be done at home. You don’t have to have a big gym set or go to the gym to implement almost all these workouts. The book is by far one of the best in explaining workouts for women. It hits upon what works, why strength and muscle matters, has a small section on nutrition, and charts for workout programs. A great addition is myofacial release which some books tend to miss this important step. Lots of pictures on the exercises and a section explaining equipment.

I just started this program (currently at phase 1 stage 2) but I already love it! In my case, it is exactly what I was looking for in terms of structure/guidance and continuity to see some progress. After 7weeks, I can already see improvement in my overall upper body strength, which was one of my main goals, plus a 1% of body fat loss! Now, it is a 9 month program and the authors call it like it is, they do not promise a magic remedy or some sort of "bikini ready" recipe but the way they guide you, specially in my case as a beginner in weights, is great. I would definitely recommend this book for people who are interested in getting healthy, strong and looking for structure. ---------------------- Update (June 2017) I decided to update my review since I'm about to start stage 8 of this workout program and I could not be happier with this book. I never thought I'd be feeling as empowered as I do now and this program has made such an impact in my overall strength, I could not be happier. Actually, I just bought the NRoL book for women from Alwyn and Lou and I can't wait to start reading it.

I was so excited to get this book and start the programs. Two months in I have mixed feelings about it. As a moderately experienced lifter the beginning workouts are pretty boring. I did them all, but didn't spend as many weeks as suggested on the first part of the program. There are a variety of exercises which helps keep things interesting, but there is also a large variety of equipment used to complete them all. If you aren't working out in a gym expect to put some money into purchasing equipment or jerryrigging your own. Sometimes I just substitute another exercise that uses the same muscle to avoid equipment issues. On a positive note, there are a lot of exercises to choose from. There are some interesting variations that I haven't seen recently that are fun to try. I'm not a big fan of the one legged or one-sided variations. I tend to lose alignment pretty quickly and risk injury. Working out with someone who can spot you would help. Lowering your lifting weight would also help, but then sometimes it feels like you aren't doing much work. I'm sure they are valuable lifts, but without a trainer they feel a little risky to me. My other big problem with the book is that the workout charts are not very well formatted. I would think the editor would be able to come up with something more creative that would take up fewer pages. The month-long section I am in requires 6 pages of workout charts to complete. Basically you alternate between two workouts and the only thing that changes is the number of reps and sets. The workout charts also don't have any page numbers to indicate where you can find directions for the exercise they are referring to. I have taken to locating the exercise and writing it directly on the chart myself to save myself time. Sometimes I want to refer to the directions again to ensure I am doing the lift correctly. It seems like another little editorial detail that would have been helpful. Overall, I enjoy the book and I'm glad I bought it. I'm not sure it will be a long-term lifting companion, though.

No matter what your experience and fitness level, this book has great tips to use your fitness time efficiently and improve performance. I have one pretty major complaint, which is the layout of the material. The program is laid out in schedule format in the early chapters of the book, but the exercises themselves are described and explained in detail much later. They are not in any kind of order, and the provided schedules don't even refer you to a page number to familiarize you with the routine. I spend an inordinate amount of time flipping through the book trying to find the right exercise as I'm following the routine. If this book is ever retooled, the best recommendation I can make is to reformat it in a more logical manner.

If I could give this book more stars I would! I LOVE Strong! I have had fantastic results by doing the program included within its pages. In fact, 2 of my sisters, a sister-in-law, and a couple of friends have also started doing this program on my recommendation. Lou writes in a clear, concise manner and it is easy to read and understand. I have taken the nutrition section seriously, and I track my macros using My Fitness Pal. The workouts I keep track of in an app entitled "Strong" (completely coincidental as you have to put the exercises from the book into the app, but you can customize the app so the exercises are the same as the ones for your workouts in the book). I have had a few questions and when I emailed Lou Schuler, he was very prompt to reply to my inquiries. You should buy this book and follow this program!

I decided to get this book after hearing Mr. Shuler on a fitness podcast. I have a few other of their related books and have used Mr. Cosgrove's workouts in the past... so I knew going in this would be good. I've started at Stage 1, as the book recommends - even though I am not new to lifting. I'm loving this program and am thoroughly enjoying starting at the beginning. Getting back to basics is so refreshing and knowing that workout by workout you are inching your way to the next level - is an amazing feeling. It's a process and a journey, as anyone working on their strength and/or physique knows - and I'm just really fortunate to have come across this book. A big thank you to Lou Schuler and Alwyn Cosgrove for sharing your knowledge with women like me. You cannot imagine the impact you've had. I will check back after I've worked my way through all of the stages of this program for a complete review - but I can tell you already, I'm getting results.

Studying fitness and nutrition myself, this is one of my favorite books, especially since Alwyn Cosgrove is one of my favorite fitness experts! The workouts presented in this book are super helpful. This is a book definitely for those (both men and women) who are looking to step up their workout routines or even those who want to find tools to effectively improve certain functional movements.

Love everything about this. The book is well written and informative without being boring or going over your head with technical or scientific jargon. Very accessible for the average reader. The workout programs themselves are excellent. Very scalable for people at all levels of fitness. I have very bad knees and the book works with you to find alternate methods. I'm only four weeks in, but am already seeing tangible results. I would highly recommend this book to any and all women looking to increase their strength or general fitness.

I love this book. I was looking to get more lifting in at the gym. I was finding myself unmotivated and not doing my best. This book helped me build my confidence with weights. I like the different exercises and how they are explained in the end part of the book. I like having the routine laid out for me. Although, I will say as I progress forward, the layouts seem to get a little more complicated. I haven't progressed the whole way through yet, and I am already worried about not being able to follow the next rotation. Overall, very happy with my purchase and very happy with my progress.

This is the third book I have purchased by Schuler and Cosgrove. I love all of them and highly recommend each! I always mention them on fitness blogs and refer colleagues to them. Doable and easy to follow. I am a single mom who works full-time and can maintain the program schedule

This is the second book written by Lou Schuler and Alwyn Cosgrove and is once again an amazing strength building program. I would highly recommend either book to any woman who is willing to do some serious muscle building for great results.

Great book. Anyone interested in building a better body should read it.Though it's geared to women, the principles apply to men.Full of journal references and well written.

Another must-read for women who are passionate about strength training. I recommend reading New Rules of Lifting for Women, by the same authors, as well.

Gave it to my wife as a gift. She has enjoyed using it to help her stay in shape.

These workouts have given purpose to my strength training at the gym again! I have previous experience with weight lifting but had fallen off the wagon with fitness the past several years. I started back to the gym at the beginning of the year doing a "biggest loser" competition that my gym was hosting and was doing group workouts once a week with a personal trainer. Unfortunately, the trainer's workouts felt very introductory and there was no progressive direction from week to week...the exercises felt very random and no advice was given as to what exercises we should do outside of the once/week group training session. To add to the frustration, I couldn't even really construct my own program to follow in between sessions because I never knew which muscle groups the trainer was going to target at our next session. Around this time I listened to an interview with Lou on the HalfSizeMe podcast and decided to ditch the group training sessions, purchase the book and give the workouts a try. Sooo glad I did...I'm about halfway through Phase I Stage 2 and am loving the workouts! I have scheduled all my workouts and to get through the whole program once is going to take me until roughly Oct-Nov...which makes me highly motivated not to miss a workout because I don't want to get behind in the schedule!

Lou and Alwyn have done it again. Easy to read, easy to understand, easy to implement. Too many people make fitness too hard. This is broken down into manageable workouts. Way to go guys.

Great workouts with a lot of useful information! Love the program build Workouts are well laid out and easy to follow Warm ups and intervals included! Even foam roller exercises too

I have all of their books and this one might be my favorite so far! I just completed week 1 and I feel great. I appreciate the differences in this program from previous programs. While there are similarities I think they kept the things that worked the best and changed things that needed to be changed. For some reason these are the only workouts I stick to for a long period of time and I see the most results.

Great illustrations, good explanations. Would prefer it in a note book style.

This book is written well, has a lot of tips and information and I'm very glad I purchased it.

great book

The structure of the book is difficult to navigate. I bought the actual book, but I can't imagine how awkward the kindle version would be.

Only on week two of the nine month program, so I can't really speak for the results as yet. But so far I think they have done a great job on making key information available.

great product, fast service!

Love the workouts!!

Great book, and great programs!

Great book

Loooove this!

This is a great program for all levels of fitness. I am about 3/4 of the way through the work outs and I can see great progress from when I first started! I am lifting heavier weights, completing more sets/and reps! I like not having to decide what exercises I am going to do, I just show up at the gym and do the exercises listed. I would highly recommend a gym membership with this book unless you have a very nice set up at a different location. Cable machine/resistance bands, squat rack, benches, suspension straps, pull up bar, free weights, and kettle bells are all used. Great description of the exercises and how to do them. Access to printable logs to document your progress. I enjoyed this program so much I will probably repeat it again in the future.

I'm 8 weeks in and loving the program so far!

Great resource

fantastic, easy to follow, the best workout/training book i've ever owned

I think I have all of Lou's books, and I learn from each one.

A really solid program and nutrition advice, even better than NROLFW

I bought this for a really good friend of mine & she absolutely loves it! I'm glad I bought it.

another well thought out and executed workout book by Alwyn and Lou.

I have all these books, and they are all fabulous. I especially like the way core strengthening is incorporated in so many of the exercises. I've had great results with these programs. I'm looking forward to trying the new approach to HIIT, as well as the variations on total volume of work. The book can seem slightly intimidating if you are a beginner, but just take it slow. It's very engaging, and breaks things down stage by stage. If I'm being perfectly honest, I love the program results, and I also kind of dig doing funky stuff at the gym. I LOOK like a badass, even if I'm not really ;-)

Great book!

A die-hard fan of NROLFW, I had high expectations for Strong. Happily, I am not disappointed. The programs are well-designed and clearly explained (and are really working me hard). Schuler has a great narrative voice: well-informed but not pedantic, informal but respectful. Highly recommended for women who train to be strong for their own sake, and not for "a bodacious booty" deigned to please a boyfriend. Honestly, I just don't have the bandwidth for that kind of nonsense anymore.

Great work out routines.

I love lifting weights and am trying to get back into it from when I was in my 20s. I was looking for a book that incorporated barbells and dumbbells, which this book does. I didn't listen to some of the other reviews about how confusing it is to figure out the system for working out, but I should have. It took me a couple of hours to read this book, and another couple of hours to figure out what I was supposed to be doing for the first workout. Maybe it will get easier? Not impressed. Working out shouldn't be this complicated, especially when the exercises are not complicated. I liked the philosophy of how women should not be afraid to lift heavy and that we don't get bulky without the same amount of testosterone as men. It doesn't have any condescending messages about women being ignorant or how to look. In fact the author tells you not try to look like anyone else but yourself because the shape of your muscles are determined by your genetics. Interesting info, but lacks the easy workout plan I was hoping for.

Got this for my wife. She loves the program and is seeing gains weekly.

I was not impressed with the workouts from this book. I went back to his Goddess book.

My daughter came home from school and saw my copy of Strong on my desk... "Ooo what's this? I want to be a badass. What do I have to do?" The good news is that the contents of Strong are every bit as good as the cover. The idea of a badass woman is commonplace to my kids. Girls are top athletes and they are more than capable of looking feminine and still be super strong and fast and mobile. Title IX along with books like the authors' original "New Rules of Lifting for Women" and the rise of mud runs, obstacle course racing, and Crossfit are a big reason for this. Strong is the (new) template for how to get there. With three phases and 9 full body workout programs there is enough here to keep the newbie and advanced person busy. The workouts will make you stronger and more "fit" -- more able to do things in life and in play like run faster, jump higher, pick and carry things, and bend and move without hearing the hinges creak. If you find an exercise you can't do that's fine -- the book covers progressions and substitutions. All the workouts are based on fundamental human movements (to coin a Dan John phrase) -- pushing, pulling, squatting, hinging at the hips, carrying things, etc. -- and can be scaled. And if you're like me and like to read fitness books for the text as well as the workouts you'll get even more out of the book. Like the author's New Rules of Lifting books, the text is well researched and cited in a dedicated Notes chapter. Opinions are based on real world experience at one of the premier gyms in the US and on the latest exercise science research. There's a dedicated section on lifting weights for beginners, on the importance of protein in the diet, why weight control tops weight loss most any day of the week, and a host of other topics. The writing style is light but authoritative. It's really a good "read" especially compared to the usual fad diet and workout books that top the best seller lists. p.s. Truth be told you don't have to be a woman to get a lot out of the workouts and programs here. They are just as applicable for a youth baseball player or a guy playing in the local pickup basketball league.

Love this book!!!

"New Rules of Lifting for Women" was a breakthrough book about heavy lifting that continues to be popular after nearly a decade. During those years, the authors absorbed a ton of feedback from users as well as new exercise science, and the result is Strong. I'd say this is superior to NROLFW in every way. This program is about the same length as NROLFW's (the better part of a year) but the first stages are far less confusing and more of an on-ramp; no barbell back squats or deadlifts right off the bat. Yet, the early stages are still challenging for seasoned lifters. I've been lifting for over 20 years, and after completing Stage 1, my core is stronger and I lost an inch around my waist. The workouts are designed to be around an hour long and include finisher intervals. You do need gym equipment such as a heavy barbell, rack, cable machine (bands can be subbed) and something for pull-ups. Don't skip straight to the workouts, because the "reading" part of the book is gold, especially the weight-loss chapter. The authors bust numerous myths including some ones that were in NROLFW. You don't have to eat a bunch of small meals, or chug shakes that taste like butt, if it's not working for you! The appendixes include a beginner's guide to lifting and all the jargon. Even if you don't do the workouts, Strong is like the "missing manual" to the gym, and hopefully will convince female readers how strong isn't "the new" anything, it's the old, new and forever awesome.

Lou and Alwyn really know their stuff, as usual.

Wife is super happy!

Another great book from Lou Schuler! I went though his NROL for women and I absolutely love the workouts and the results! Highly recommend, five stars!

Great book. Focus is on workouts, however there is info on nutrition to support them. The workouts are 9 stages 4 weeks each and can be repeated after. Familiar structure of the workouts - Core, Strength Intervals. I Option to choose alternative exercise or progression. Starting the workouts tomorrow. In my opinion Lou writes best workout books with effective workouts, easy to read and informative.

Amazing for new lifters and pros alike! Seeing great gains!

Good workouts. Takes lots of prep manning until you get the hang of it

Not what I was expecting at all. Didn't even read it. Not a bodybuilding book.

I wish it would have shown what each workout was that they were talking about for the workout routines without having to buy another book that show what each thing is that you are saying to do. I assume this was written for those who are more familiar with weight lifting or maybe of read NRWL (not sure if that is correct)

The absolute best strength training program I have ever done. I love that you are working groups of muscles, which allows you to make gains. I was taught a workout many years ago, and I couldn’t get anywhere with it anymore. I needed something new. When I found Strong and started I didn’t think I could do it. I had a rough time. I was very over weight, but I love weight training. I reached a phase I knew I’d never complete, and I just went ahead and started the program over. But I still set a challenge by raising the weight, reps or whatever it took. This workout is challenging, but not impossible. It is when we overcome challenges that make us feel strong inside. But the best feeling is to get stronger than you thought you could outside, and feel it inside too! I love the way I feel and have come so far with my strength that I feel incredible. I am able to handle so much more than I thought possible! I am 58, no stranger to hard work. This is a challenging workout program, but it gives back what you put in! I am so grateful for this workout and will never stop working it! Thanks!

I enjoyed the workouts and completed all of them. There is great variety which was fun but also frustrating at times. While I did gain some strength, I was disappointed in my results after nine months of training. If you are interested in really getting strong, I recommend Starting Strength. I’ve gained more strength in a month than I did for the nine months invested in this program. I’m actually sad to say this because I really did enjoy doing the Strong program. There are a lot of online resources for Starting Strength and I encourage you to give it a try. I’m sixty years old and have increased my lifts by 40 pounds in less than a month. It’s an amazing feeling to progress so much in such a short time.

I loved "New Rules of Lifting for Women" and this new (not just updated) book is even better. The writing is accessible and lays out the basis for the programming nicely. I like to know why I'm being told to do something, and this book explains the why, from a science-based perspective, but in language everyone can understand. It also tells you some guidelines for nutrition to support your workouts and goals. Then, you're given clear instructions on how to actually do the workouts, with pictures and descriptions of the exercises. It's not just one workout, you get enough to keep going and make progress - definitely not going to get bored or run out of ideas here. I can't wait to get started!

Lou and Alwyn are the dynamic duo when it comes to workout books! Lou's funny, but educated writing style coupled with Alwyn's deceptively difficult workouts are a combination that can't be beat. I own every New Rule book ever written and I've never been disappointed. I did the New Rules of lifting from women in 2009 and was a complete Newbie to weight lifting. Now, 7 years later, and hundreds of gains since their books still prove to me that I have a lot left to learn. Strong has not only made me stronger, but it's greatly improved my conditioning and stamina and at 52 years old you just can't beat that! The first 6 stages all have 10 minutes of intervals at the end of each workout. At first it was hard to manage 10 minutes after the killer workout, but it gets easier. Or maybe I should say, you get stronger and it gets more possible. That works too. I've also done every one of the New Rules books at home, so it is possible if you want to invest some space and money into equipping a home gym. I started out with a bench and some dumbbells, but the time Strong came out I was set up very nicely. It isn't something you have to invest a lot in at first. You just need to be willing to make the investment over time. This book is great as is all the New Rules books and if you're ready to make weigh training a part of your life this is the book to do it with. If you've been training for years and need something new to revitalize your workouts then this is the book for you!

I really, really wanted to like this and understand it... but it's mad technical. Impossible to use. His previous 'New Rules' with the MAN on the cover is the one you want to use. It is the perfect blend of the 'new rules' spirit and succint practicality, with enough science to back it up. After that, the books start heading down the way of confusion...gendered exercise programs are designed to reduce your wallet... they're mostly baloney. Just lift the weights and enjoy.

I discovered the workout programs of Alwyn Cosgrove and the writing of Lou Schuler three years ago, when I picked up The New Rules of Lifting for Women, and totally changed my body by doing that program. Since then I have worked through the programs in two other books in the series. More important than the physical changes to me have been the change in my attitude towards my body. I now appreciate it and love it, for what it can do. This book looks to me to be the best yet of the series. The New Rules of Lifting for Women has a cult following, and is a great program, but many have found the description of the program difficult to follow, and also the tone of that book (which assumes that women need much exhorting to pick up a weight heavier than 3 pounds) has become outdated. The layout of Strong is much easier to follow, and the book is a great read. Although aspects of the format are familiar to me from the book "The new rules of lifting supercharged", it does not leave it to the reader to choose the specific exercises, but does offer guidelines for how to modify or substitute if needed. The workout program and exercise selection looks interesting, and having nine distinct stages should be fun. I plan to do this program next after I finish "supercharged". EDITED: Now halfway through stage 5, I can say that the program is not disapointing. It is even better than NROLFW. The workouts have all been under an hour, deceptively streamlined, yet, after 4 years of lifting, I have continued to make strength gains, doing a mix of new and old exercises. In addition--I just realized after looking in the mirror and taking some measurements--I have gotten some noticeable body recomposition--more muscle definition, and less fat, as evidenced by a shrinking waistline. I have been following the program pretty much exactly as written, including the intervals, while running or hiking a total of between 20 and 25 miles a week on nonlifting days. Remarkable!

Just o.k.

I like this. I've been wanting to be like she hulk (lies) since high school (2008?) but have been too lazy and oblivious to start. Recently I've been wanting to get in shape due to some grand aspirations and decided to go with this. Its easy easy to read and there are pictures of the exercises. I've only read the book because I wanted to read it before starting... Even the exercises. I like a structured work out, especially when I'm starting something new. Plenty of info is given. Next step is to find the equipment (its a good thing you're on amazon, g).

This is a great book for beginners and experienced lifters as it has 1-9 stages with monthly programs for each. Starting at stage 1 for beginners and so on.Has some good explanations around anatomy and physiology as well as how the program works. Great pictures and description of how to undertake individual workouts. Most can be done without visiting the gym if you have equipment at home, weights/ resistance bands etc. Really pleased with outcome so far !

I used this programme as a follow up to NRFLFW and its good. You can use it as a standalone book and still benefit from the programmes

I love this book! I find it to be a no-nonsense, feminist approach to the body. Women can do the same things as men in the gym! It is inspiring and encourages a beginner's mindset, even if you've been lifting for a while. Easy to use and manageable workouts. I would say you would have to be a member of a gym for it to benefit you, as most of the exercises require weights or cables.

Never ever thought I would be excited to do deadlifts and to squat almost my body weight, but I am loving going to the gym these days. This book is awesome, written with women in mind without being bright pink, glittery or fluffy in any way.

Great condition well informative.☺

Brilliantly done Great programs Easy to follow and good advice

Excellent - even my PT approves

I’ve read the book looking for help to organize my workouts. Often I’d just turn to running because I didn’t have the time to figure out a lifting schedule or exercises and then I wasn’t sure if the combos were right. Either way the program in the book may help but I would not say it provides much in the way of nutrition. It explains that underrating will likely not result in weight loss and that protein is king but does not explore Macros to either help cut or bulk. Ladies bulk does not mean turning into Arnold but rather eating enough protein carbs and fat to put on muscle mass which in turn makes you strong. I feel like this was oversold.

This book has been great. I have been following the workouts and have noticed a change in my muscle tone. The print is clear and the workouts are outlined for you with photos to show how to properly execute the lifts.

Ich war schon länger auf der Suche nach einem guten Buch mit guten Workouts. Dieses Buch bietet genau das, ein komplettes Workout-Programm für fast ein ganzes Jahr, mit sich stetig steigender Intensität und Schwierigkeit. Die Übungen sind sehr gut beschrieben, die Workout-Pläne sind etwas kompliziert, aber nach 2 -3 Mal hat man es durchschaut. Ein gutes Buch für alle, die lernen wollen, mit freien Gewichten zu trainieren anstatt Stunden auf diversen Cardio-Geräten zu verbringen. Das Training ist sehr ausgewogen, einfach genug für Anfänger, aber mit anspruchsvollen Varianten für Fortgeschrittene. Es gibt 2 gute Facebook-Gruppen zu den Büchern, plus Websiten und YouTube Kanäle. So kann man sich Übungen auch anschauen bzw. sich mit anderen austauschen.

Good plan, just like the other Schuler books, for total beginners to amazingly advanced people. Only thing missing is a page number for where you can find the exercise in the end of the book, and alternatives for people who work out at home. NROL had all that, and apparently it's not in because of kindle readers, but I think it's a big failure. This is a printed copy after all, and leaving out all that makes the plan a lot more time consuming just because you have to spend a lot if time looking things up, online or in the NROL books. Hence the 4 stars only. Other than that: awesome book, awesome plan!

Still at the beginning of the book (thanks to a short hiatus for recovery from a broken wrist) but enjoying it very much! This is a great addition to my "New Rules of Lifting" collection. Thanks to Lou and Alwyn for another instructive and highly entertaining book!

I really love the workouts and details provided.

Too advance for me and really hard to understand. That was not what I was expecting. Had to return it.

Quick freight, no issues

Livre avec beaucoup d'informations (ce qui parfois lui donne un côte "fouilli"). Des informations utiles et différentes de ce que l'on peut lire habituellement (par ex ils conseillent 3 séances full body/semaines au lieu des 5-6 en split). Les auteurs savent de quoi ils parlent et nous accompagnent bien.

J'adore la série et ce dernier bouquin est dans la veine des précédents: très lisible, programme qui à du sens, bien illustré Je recommande fortement

Easy to read and implement

Excellent programme, comprehensive, interesting, challenging and very well thought out routines to develop strength. I joined the NRoL group on Facebook as a result and get lots of help if I don't quite get any of the exercises.

I've been following this plan for 9 weeks and I really like it. I'm a confident gym goer and never been afraid of the weights section. However this book/plan would be great for novices or 'experts' alike. The instructions for each exercise are very clear with helpful pictures. Every four weeks the workouts change and I have found that I have made progress in all areas. Some workouts are quicker then others, but I'm finding they usually take an hour. The intros to each phase clearly explain what is required and the progressions you are expected to be able to make. The whole plan if followed correctly takes almost a year and it recommends in the book that you then repeat. So if your looking for a long term plan that has plenty of variation and can be adapted for your level then I would recommend you take a look. I have bought a few pieces of equipment for these workouts but it isn't essential as both authors provide alternatives if equipment isn't available.