Big & Bold: Strength Training for the Plus-Size Woman

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(as of Dec 19, 2024 04:06:04 UTC – Details)

Meet your new training partner! If you are a plus-size woman and want to get stronger, but you are intimidated by the gym or don’t have access to a personal trainer, Big & Bold: Strength Training for the Plus-Size Woman is for you. Unlike books that target weight loss as the ultimate goal, this book emphasizes why strength training and movement are important for women of all sizes and how progress is not tied to a number on the scale.

Big & Bold: Strength Training for the Plus-Size Woman offers clear and simple instructions on how to safely perform 83 exercises to make them more effective for larger bodies. Master the squat and hinge exercises for the lower body; push and pull exercises for the upper body; and loaded carry, rotation, and anti-rotation exercises for the core. Learn why some movements are more important than others and how to safely progress by manipulating the reps, sets, load, and rest periods.

Sample workouts—from beginner level through advanced—enable you to determine your starting point for strength training goals. Choose from a variety of training equipment for many of the exercises or follow the dumbbell- or kettlebell-only workouts if you have limited access to equipment.

You’ll also find tips for clothing and equipment needs. And, because she’s “been there, done that,” author Morit Summers explains how to pace yourself with advice on when and how often to work out and what to do if you become overwhelmed on your journey.

Big & Bold: Strength Training for the Plus-Size Woman will inspire you to start putting one foot in front of the other to become a stronger, more capable version of yourself.

From the Publisher

Audiences: Plus-size women who want to get stronger and improve or maintain their fitness; also for personal trainers, group exercise instructors, and other fitness professionals who work with bigger women.

Effective strength training for plus-size women

Meet your new training partner!

Big & Bold: Strength Training for the Plus-Size Woman gives the plus-size woman the information needed to get started with strength training and reach progressive goals.

With clear and simple instructions on how to safely perform 83 strength training exercises—along with tips for how to make them more effective for larger bodies—you’ll master exercises for the lower body, upper body, and core.

Learn why some movements are more important than others Learn how to manipulate reps, sets, load, and rest periods for increased strength

Barbell Squat

Rack position

To set up for a barbell squat, place your thumbs on the knurling and then wrap your hands around the bar. With the feet together, pull yourself under the bar so that the bar rests on your shoulder blades. Stand up tall.

Starting position

To get into position away from the squat rack, step one foot straight back, step your other foot back and out to the side, and then step back again with your first foot at the width you want your squat to be.

Squat

With the bar on your back and your chest up tall, begin your squat: Drive your hips back and your knees out until you find depth. Keep tension throughout your body, and then stand up.

Publisher ‏ : ‎ Human Kinetics; First Edition (August 27, 2021)
Language ‏ : ‎ English
Paperback ‏ : ‎ 200 pages
ISBN-10 ‏ : ‎ 1718200056
ISBN-13 ‏ : ‎ 978-1718200050
Item Weight ‏ : ‎ 1.08 pounds
Dimensions ‏ : ‎ 7 x 0.5 x 9.75 inches