Following a workout

Most workouts consist of a functional main lift (squat, deadlift, row, or press), followed by exercises that bring more definition to your muscles and incorporate cardio for metabolic conditioning. Before starting, read through the day carefully and make sure you know how to execute each exercise properly. Check that you have access to the equipment you need, and have a notebook handy to track your progress.

Learn the exercises

Read through the workout and make sure you understand how the day is structured and exactly what to do for each part. If any exercise is unfamiliar, turn to the step-by-step exercise guide and learn how to perform it properly. Workouts are most effective and efficient if you can limit page-turning and reading in the midst of your exercise.

Choose your resistance

If you’re new to using weights, it can be difficult to select your resistance. This is because each person has a unique amount of strength and endurance, and even two women of the same height and physique can differ greatly in the strength of their individual muscles. Finding the right weight for you will take some trial and error, and requires paying attention to cues from your body.

Before you begin a new exercise, look at the reps given for each set to assess roughly how heavy the weight should be. Lower reps (5–10) usually require heavier weights, and higher reps (12–20) usually require lighter weights.

Pick up a weight that feels manageable and begin your first set, being mindful of form and how challenging the weight feels. The last few reps of your set should be so challenging that you feel as though you cannot complete another rep. If you can easily perform 5–10 more reps with the same resistance, then it is too light. If you are struggling to complete the last 5 reps and your form begins to deteriorate, or you simply can’t finish the set, then it is too heavy. Adjust the weight as needed until you find a resistance that feels right.

Over the course of the programme, you may notice the specified number of reps for a particular exercise decreasing – this is your cue to use heavier weights. If you notice the specified number of reps increasing, you still need to increase the weight a little bit to challenge your muscular endurance. The goal is to get stronger by gradually selecting heavier weights.

Tips for selecting resistance

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Begin with a light load. Use lighter weights if you are new to the exercise or if you haven’t done it recently.

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Focus on form. You should be able to maintain good form for every rep, even if it is challenging.

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Pay attention to the final reps. To make progress, the final reps of a set, especially the last set, should feel very difficult – almost as if you can’t do any more.

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Increase weight when you don’t struggle. If you can complete all sets and reps without struggling, increase the weight the next time you do the exercise.

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Compete with yourself, not others. Strive to improve your own strength, and don’t worry about what other people are lifting.

Track your progress

Keeping a record of your workouts holds you accountable to your programme and helps you see tangible evidence of your growing strength. Keep a notebook to write down your workouts, the resistance you used for each exercise, and details about how your workout generally felt. You can also measure your progress by taking week-by-week photographs, noticing the fit of your clothes, or taking body measurements (waist, hips, etc).