Book Review: The New Rules of Lifting for Women
FYI: Tomorrow’s post is going to be password protected. If you want the password then I want to give it to you so please, please, contact me. You’ve got email, twitter, facebook, BBM, or you can just let me know in a comment on this post. I’m sorry to keep password-protecting posts on you guys but you’ll understand when you read it. Also, I don’t do it to keep my readers out, I want you guys to read it and if I didn’t I wouldn’t post it! So don’t be shy, ask me for the password 
XO
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For Christmas my little brother got me a gift certificate to Chapters and I used it to pick up this book:
Basically, the book lists 21 “New Rules” for women when it comes to lifting weights. He makes a lot of great points but some of my favourite ones were these:
1. Women shouldn’t be scared to lift heavy weights
How many times have you heard, low weights and high reps to “tone” and “sculpt” for women. God forbid we get bulky. But the truth is, we won’t get bulky because it’s not in our genetics. On page 5, Lou says: “I’ll say this as simply as I can: Unless you’re an extreme genetic outlier, you can’t get too bulky.”
Women simply do not have enough testosterone to get bulky like men do and, honestly, it’s always annoyed me when I see women at the gym bicep curling 3 or 5 pound weights. You can lift heavier than that!!!! Women will not “shape” or “tone” unless they lift heavy weights and build muscle.
2. Calorie restriction is the worst idea ever
This is probably my favourite rule of all. Lou puts it so well: “Eating less and working out more is like voting for something and then voting against it. It is, to put it as simply as I can, illogical.”
It makes perfect sense. Why would we ramp up our workouts and then cut our calories? In fact, he says that if you’re doing a new workout regime; like the lifting regimen in the book, you may need to eat more.
It makes so much sense when you think about it. Why would we make our bodies work harder then ever at the gym and then feed them less food than normal? It’s counter-productive.
3. Protein; the power food
Lou recommends that we eat more protein. For my weight he recommends 120 grams of protein a day (and that’s a medium amount) that’s A LOT. I have some protein powder at the house so I’ve been making an effort to add a scoop of that to my yogurt, smoothie or oatmeal.
4. The workouts
So the book holds seven “stages” of workouts that you are supposed to progress through over a period of six months. Last week I did the first workouts of Stage 1. They went like this:
Workout A:
Squat, Push-up, Seated Row, Step-up and Prone Jacknife (2 sets of 15 of each and I did one warm-up set of 8 also)
Workout B:
Deadlift, Dumbell Shoulder Press, Wide-grip Lat Pulldown, Lunge, Swiss-ball crunch (same sets as above)
Now, I know this doesn’t seem like much, and when Kelly reviewed the book on her blog a few of her commenters expressed concern that it wasn’t a long enough workout. Let me tell you, it was a tough 25-30 minutes. I was breathing heavy and dripping sweat and I did Workout A last Monday and was sore until FRIDAY. Last Tuesday I was so sore I could hardly walk. I used 50 pounds for the weighted squat and 25-pounds in each hand for the step-up (which isn’t even *that* heavy, but it is for me). My legs killed!!
Check out my twitter status the morning after the first workout:
5. The Final Verdict
The only part of the book that kind of annoyed me was when Lou said that endurance exercise (i.e. running for an extended period of time) isn’t that great for you and won’t make you fit. Me and my body beg to differ!
I would absolutely recommend this book to any woman who is interested in weight lifting. It was really well-written and funny and I thoroughly enjoyed it. I plan on continuing to do the workouts in the book twice a week along with running three times a week, swimming twice a week and yoga twice a week! Last week was my first week doing all of these workouts and I was sore on Sunday!
Have you read the book? What did you think? Do you lift weights? Why or why not?
Obviously I already said my thoughts on the book (loved it too) so I won’t be leaving one of my infamously long comments today (I know, hold applause hehe). I just want to say I agree with you about my readers who said the work out was too short. MAYBE if you are some crazy weight lifter that is the case, but I am a very in shape person, and I did only SOME of these moves last Saturday (some I could not do because of equipment) and I was sore on Sunday. I think one of the things that is great about these workouts is that they do not take you multiple hours to do. It’s not about 1000 different exercises and high repetitions- it’s about using a lot of weight to build muscle
Great review Amber!
Yah, I don’t agree with the argument about endurance training. When I trained for the marathon, I got down to my lowest weight since High School – so obviously it helped me slim down! But I do know I would benefit from lifting more. This sounds like an interesting book. If I wasn’t on a ‘Lisa you can’t buy any books until you read the un-read ones you own’ kick, I would pick it up!
I still need to read Jillian Michael’s book, too! So many books, so little time. It’s almost like I need to take a week off to read.
Great review! I really want to try to incorporate one day of strength training into my 1/2 and full marathon training. i don’t think I can sustain more than one day, though…
Lifting is so much fun! Im sore today too from yesterday but not as sore as you seem to be!!
I would like the password to your protected post that is coming today i think. My email is morningrunner12@gmail.com
Thanks!
I’d love the password!
)
Before I had Baylor I would work out with some small hand weights, but since he was born (and at 10 lbs. 10 oz.) I haven’t been doing much lifting. I’m hoping to get back into some exercise routine after the next baby is born (and after I’ve recovered from the surgery), but we’ll see what kind of time I have with TWO kids!
)
Oh, and I totally want to get my MIL this book – if only for #2 listed above. She’s a former anorexic and thinks calories are the devil. She works out all the time and wonders why she sleeps poorly, can’t lose weight (even though she had a tummy tuck!), and generally feels like crap. Oy!
I love weightlifting. I love strength training. running didn’t really help me lose weight at all, but the strength training just makes me a whole lot more fit. i’m participating in a Lose the Dough challenge, but i’m going to start it on the 23rd – 6 months exactly before my 30th! and i’m going to do the 100 push up challenge. I usually do about 30 to 45 minutes of strength training every other day. i also want to be able to do a true pull up. I cannot do those for the life of me!
Someday I need to pick up a copy of that book…
seems like a great read! I know when i had kelley talked into lifting better weights a few years ago she got stronger and more defined without looking man-ish. worked like a charm. you broads don’t have enough testosterone to grow huge man-musclues anyway. we have to eat big to grow big just like you tell your kids. so all of the same rules still apply.
the point of this (and most) weightlifting programs is to add and sculpt muscle mass. increased muscle mass increases metabolism which breaks down and burns off bodyfat while you are just sitting at the desk. long cardio sessions are designed to break down muscle mass so you have less weight to move during a long run. the two styles are def counter-productive in the long term. that’s why books like “core performance – endurance” and “tri-Power” are designed plans to support long distance endurance athletes without attempting to add muscle mass.
Oooh, thank you for posting about this! I’m slowly but surely getting back into a weight routine and need some additional direction. I’ll have to hunt this one down.
Hi! I would love, love, love the password to your password-protected post. Also, I really enjoy soreness post-gym even though it hurts. I wonder if I am a masochist.
Your work out plan sounds fun!! I haven’t did any weight lifting in a while but I do have a question if that’s ok?? So I’m 4.5months pregnant and just last week I started getting symptoms of carpol tunnel syndrome. They say it usually starts in the 2nd half of pregnancy but here I am. The first time I felt burning and aching of the bone in both arms (it feels like growing pains but worse) from the wrist to just past the elbow. Yesterday it was just in the right arm and it was incredibly painful….so much so I couldn’t use the arm and could barely hold it up. I have a huge pain tolerance so it was pretty bad. Soooo my question is could I do some sort of exercise…..weight lifting or something to help??? I’m typing 8.5hrs a day….so I need to find a way to at least alleviate the burning aching pain. Sorry for the long random question your weight lifting made me think of it.
I did some poking around on the Internet and came across the same exercises for Carpel Tunnel a few times. Here’s one link with several different exercises: http://www.safecomputingtips.com/carpal-tunnel-exercise.html
I hope that helps! Working in a grocery store as a cashier and then always being at a computer during school have done a number on my writs.
I would love the password for your protected post; I love reading your blog everyday! I don’t lift weights that often, but love any workout that leaves you sore the next day. I might just have to try this one!
I haven’t read the book but it seems like a good one!
I do weight lifting once a week at the gym (That awesome Rep Reebok!) and it kills me everytime! I really don’t think I could do it more than once a week. I do love how it makes me feel afterwards though! Playing soccer all throughout high school and lifted heavy dishpans at work made me more toned and during university, I kinda lost it all. I’m slowly getting it back!
I also don’t agree with the endurance exercise tip you mentioned. I find cardio workouts to be amazing exercise!
I haven’t read the book, but I think I am going to eventually
I am doing the “30 day shred” right now. I do a little bit of weight lifting at the gym according to my training schedule!
I totally disagree with him saying that endurance exercises won’t make you fit!! Tell that to the 15 pounds I loss by only running….and the fact that I have never been as fit as I am now
I would love tomorrows password
Perfect timing. I’ve been looking for a strength routine to follow, so I’ll have to check out the book.
I had a trainer once that told me that running (or any steady state aerobic exercise) was bad for weight loss. She claimed that your body got too “used” to it and you need to change it up, so she advocated for circuit and intraval training. True, but without the cardio “burn” it’s hard to lose any significant weight.
I know it has been said before: but I don’t know how you do it: 2 days of weights, 3 days of running, yoga, swimming…. you’re insane.
Oh, and I’d love the password
2)
Password please! That book sounds great… I just joined a gym and want to start getting in shape, maybe I’ll check it out!
Sounds like a good book – I totally agree that challenging weight lifting is necessary for a good workout. And I love feeling sore after a workout – I just don’t like doing anything that feels too difficult in the first place!
And I’d love to have your password please – you’ve piqued my curiosity!
I’d like the password too, if you don’t mind!
This book sounds really good! I really like strength training along with cardio. I think it makes me look and feel better. (Not to mention it’s nice to be able to lift heavy things when you’re a single girl!
) My routine has gotten a bit stale though and this sounds like it might do the trick. I’m all about using bigger weights, working harder and doing the same thing in less time! And although that “hurts to sit on the toilet” feeling isn’t so fun…I do enjoy a slight soreness after lifting!
After reading Kelly’s review and now yours, I really want to get this book! Strength-training is something I’ve always enjoyed. It doesn’t take as much out of me as cardio seems to and it always makes me feel strong and tough! So I think I might go out and buy it! Thanks, Amber!
Interesting! Everything sounds about right except the running bit that you also disagreed with. I’ll have to check this book out sometime.
I’d like the password to tomorrow’s blog post too, thanks!
I haven’t read this book but I definitely want to. I’ve been really trying to get back into lifting weights again. I think why I always lose the habit is because I either can’t find new workouts and get bored of my old ones, or I don’t know how to do the exercise right. I think I would definitely benefit from reading this book. Thanks for the review!
Love this book! I just emailed you for the password, and I mentioned that I’m actually in the middle of writing a post about it too. I think he makes some GREAT points. I first read the book over a year ago, and a LOT of it has stuck with me. I’m just getting back into doing the workouts again, and am actually doing the A/B workouts (A)Squat, Push-up [I use the ball for these to make them harder], Seated Row, Step-up and Prone Jacknife and B)Deadlift, Dumbell Shoulder Press, Wide-grip Lat Pulldown, Lunge, Swiss-ball crunch).
I really like your review of the book!
I would love the password.
This book sounds like a great idea for women who lift. So glad that you enjoyed it and found it beneficial.
I think I need to buy that book – very interesting!
Can I please have the password!! I didn’t get the password for the last protected post(s) either, I just thought something was wrong with my computer … is there any way I can get access to those still?
Hi Amber
Could you send me the password please? I love reading your blog!
I started lifting a little with shred and i can already tell a difference in my running! its crazy what a little weight can do!
This sounds like a great book. I may need to get myself a copy! I feel like I’ve got the weight thing down, but there is always more to learn. And I love what they say about calories and protein. Unfortunately, sometimes those ideas lead people to eat more than they are burning, which of course isn’t the goal. I love when you feel a workout for days.
sounds like an interesting book. I did learn some of the tips in my “PE” class in college– yep, I had to take PE in college!– but still, good to have the information reaffirmed
I definitely should add more protein to my diet, I’m sure I don’t get enough.
I am not a fan of lifting unless it’s in the middle of my workout. ha..
Can I have the password?
hey,
I have to get back on the strength training bandwagon!
I’ve let that slide and just have done running. Thanks for the review of the book!
I’ve been trying to figure out what to do to incorporate weights. I think I settled on running 3 times per week, a drop in bootcamp class and then I needed two other days of strength training. I think I will check out this book… and do the Shred…
Yoga, running, swimming and weightlifting! That’s quite a workout schedule!
Could you send me the password for tomorrow’s post?
Ahhh I forgot. Can I have the password to today’s post?
“we won’t get bulky because it’s not in our genetics” – Love this, because it’s so true! Obviously it varies by each person, but if you started getting “more” muscle than you wanted…just tone it down!
Thanks for adding in the comments/summary on the calorie intake advice.
too many people restrict themselves SO MUCH that it actually backfires and slows metabolism. The muscles need that energy to build themselves up!
great review and workout ideas
sounds like you made a good purchase!
I read daily so the password would be wonderful!
I think lifting weights both helps me improve my running and prevents injury. Once I stop, especially legs, something always happens like my IT band flares up.
Interesting, everyone seems to be reading that book!!!
I find that I have a LOT of trouble motivating myself to do weights. I know it’s important, will make me look more strong AND I feel super strong and good about myself afterwards but… I never FEEL like doing them. Any tips for that? (not necessarily from the book, just a general question)
I used to lift weights when I was playing soccer in college, but never regularly enough that I could ever really increase the amount of was lifting. And if I’m being honest I rarely work out now that I’ve graduating. I do think lifting has its benefits, and if I spent time at a gum I would probably lift a little.
And I’d love to see that password as well. Thanks in advance!
I’ve rifled through that book before, and overall I like it, but I think the protein recommendations are far too high. Also, I laughed out loud at your post because I lift 5 lb weights because I have shoulder and elbow problems, and I have a bad hip so I lift light on the leg machines, and I always feel stupid lifting them, worrying other people are looking at me and judging me for being a wuss, and I finally told myself “Cortney, NO ONE is looking at the weight you are lifting in the gym!”
But now I know they are, haha
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