In his book The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess (Penguin Group, 2007), Lou Schuler argues the theory that women must follow the same weight lifting “rules” as men if they want to see maximum results from weight training. Use heavy weights instead of "Barbie bells," focus on building muscle without worrying about bulking up, and focus more on strength training rather than cardio exercise are just three of the rules Schuler says women need to follow in order to get results.
Schuler also dispels certain myths about women and weight training, including:
- Women who lift weights will bulk up
- Men's muscles are different than women's muscles
- Post-workout inflammation is muscle growth
Nutritional Guidance
Also included in this weight training guide for women is a nutrition plan created by Cassandra Forsythe, M.S., expert consultant for Men's Health, Fitness Rx for Her, and Fitness Rx for Him. Included are recipes for breakfast, lunch, dinner, dessert, and snacks. Some of the recipes included are: breakfast burritos, chef's salad, slow cooker spicy shrimp, Stir Fried Steak, and High Protein Cheesecake. Special emphasis is placed on ensuring that women understand the important of a post-workout shake when strength training.
Workout Guidance
The workout guide portion of The New Rules of Lifting for Women is created by Alwyn Cosgrove, co-owner of Results Fitness and contributing writer to Men's Health and Men's Fitness. The workout guide includes six months' of workouts with detailed descriptions and photos of each exercise. A training log to keep track of exercises performed is also included.
Conclusion
Schuler's sense of humor shines through in this book, making the book enjoyable to read. The New Rules of Lifting for Women is detailed about why women need to build muscle and how to go about doing it. Schuler cites scientific studies to back up his position and he breaks down those studies so they are easy to understand, especially for beginners.
The New Rules of Lifting for Women is an easy read and provides sensible information for women who are either thinking about adding weight training to their workout regimen and would like more information on how to get started or those women who are just beginning to strength train. For those women who are intermediate to advanced weight trainers, they will not find any new information in this book in regards to the benefits of strength training and why it should be a part of a complete fitness program. However, women who already weight train may find the workout guide useful in regards to alternative workouts to try.
Lou Schuler is a Certified Strength and Conditioning Specialist and has written and edited for Men's Health, Men's Fitness, Men's Journal, and other magazines.
ISBN 978-1-58333-294-8
