These workouts are designed by strength coach and author Nia Shanks. The workouts are posted three days a week and will help you get strong and learn how to really 'lift like a girl.' Learn more about Nia and her approach to training here.


Strength & Conditioning Workouts - Nia Shanks



For the next four weeks you’ll perform a total of three workouts per week on non-consecutive days. Don’t forget how to Lift Like a Girl. Focus entirely on your performance when you’re at the gym. Follow the provided guidelines for improving your performance each week.


Week 3, Day 2


1. Rear Foot Elevated Split Squat: 5x5 (Same weight as Week 2)


2A. One Arm Dumbbell Shoulder Press: 5x5 (Same weight as Week 2)

2B. Neutral Grip Chin Up: 5x5 (Same weight as Week 2)


3A. Push Up: 4x10 (Same weight as Week 2)

3B. Face Pull: 4x10 (Same weight as Week 2)