03/20/2026
Prescribed what?... STRENGTH TRAINING!
There is so much stigma around strength training. Ladies I promise you will not “get bulky”, you will, though, alter how your body works to become a better, healthier, higher functioning version of yourself once you strength train correctly.
It’s one of the most powerful ways to support how a woman’s body functions. And you don’t need to live in the gym to do this!
There are SO MANY benefits.
This is why many women feel better, look different, and function better when they start lifting - because their biology finally has the right stimulus to function the way its made to.
9 ways you can start using this today:
1️⃣ Start with 2 days per week - pick two days on your calendar right now and block 20–30 minutes.
2️⃣ Do full-body sessions - each workout, include: a squat, a hinge, a push, and a pull. Use your body!
3️⃣ Lift heavy enough to feel it - choose a weight where the last 2–3 reps are hard to finish.
4️⃣ No weights? No problem. Use bodyweight! - jump squats, sit ups, crunches, mountain climbers, push ups, plank shoulder taps, squat pulses, jumping lunges, etc.
5️⃣Try a 20-minute strength Tabata at home - 20 sec work / 10 sec rest x8 per move
Pick 4–5 exercises (you can use the examples above)
6️⃣ Eat around 35g of protein within an hour of training - think eggs, Greek yogurt, meat, protein shake, cottage cheese.
7️⃣ Aim for a protein anchor at every meal - palm-sized portion each time to support muscle and hormones.
8️⃣ Rest for one day between hard sessions - this is when muscle and hormonal adaptation actually happens.
9️⃣ Progress one small thing each week in your workouts - one more rep, slightly more weight, or one extra set.
Strength training gives your body a reason to protect muscle, stabilize blood sugar, support hormones, and build long-term resilience. If women were prescribed this, our world would be a different place.
