Women’s Muscle & Strength

Strength training can be intimidating. From what equipment to use to how much to lift, you are often left wondering where to start. And the constant barrage of the latest fitness trends and hacks can leave you deceived and confused. But starting a fitness journey doesn’t have to be daunting. Women’s Muscle & Strength: Get Lean, Strong, and Confident will help you cut through the noise and show the way to a stronger you.

Betina Gozo Shimonek has over a decade of experience training thousands of women from all walks of life. She has been a Nike Global Trainer since 2013 and was a featured trainer on the Apple Fitness+ team. Her science-based approach to strength training offers you realistic guidance on how to assess, plan, and execute effective strength-focused workouts.

Women’s Muscle & Strength is packed with 80 exercises that cover every area of the body. Exercises are broken down by movement type to help you better understand how and why to put them together, as well as what types of movements are associated with major muscles of the body. Full-color photos provide clear instruction for each exercise. And because each body is different, you’ll find modifications, progressions, variations, safety reminders, and tips to help choose what works best for you.

You will also have access to 12-week programs, with a total of 18 workouts, that you can immediately put into action. The programs each have a different focus:

• Gain strength
• Build sculpted muscle
• Get lean
• Improve muscle endurance

Women’s Muscle & Strength is a must-have workout companion to help you reach your fitness goals and reap the benefits of strength training through every phase of life. From one woman to another, Betina will empower you to build confidence in the weight room and in daily life too!

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Women who want to learn how to strength train or how to get the best results from their training; also, personal trainers, fitness instructors, strength and conditioning coaches, and other fitness professionals who work with women.

Foreword by Kirsty Godso

Part I. Becoming Strong and Confident
Chapter 1. Benefits of Strength Training for Women
Chapter 2. Safety During Strength Training
Chapter 3. Equipment and Movement Foundations
Chapter 4. Getting Started

Part II. Learning the Exercises
Chapter 5. Carry, Grip, and Antimovement
Chapter 6. Knee Dominant and Hip Dominant
Chapter 7. Horizontal and Vertical Push
Chapter 8. Horizontal and Vertical Pull
Chapter 9. Total Body and Rotational Exercises

Part III. Programming for Success
Chapter 10. Create Your Optimal Program
Chapter 11. Gain Strength
Chapter 12. Build Sculpted Muscle
Chapter 13. Get Lean
Chapter 14. Improve Muscle Endurance

Betina Gozo Shimonek has over a decade of experience as a certified trainer. She has worked for over 10 years as a Nike Global Trainer, programming and consulting for the brand, and she was featured in the Nike Training Club app leading a popular Strength for Beginners program. In 2016, she won the Women’s Health Next Fitness Star contest. She published The Woman’s Guide to Strength Training in 2017. She also partnered with Prevention magazine in 2019 to create Get Strong With Betina Gozo, a four-week workout DVD for beginners and aging people who want to stay active.

Gozo Shimonek cohosts the lifestyle podcast Beyond the Routine alongside her husband, Nic. They also created an accessible performance training platform, LiNE UP With Us. She was one of the original 21 trainers featured on the Apple Fitness+ team, teaching weekly strength and core workouts and leading the service’s Workouts for Beginners program. She is also a contributor to the Nike Well Collective, which focuses on five pillars of holistic fitness: movement, mindfulness, nutrition, rest, and connection.

Gozo Shimonek is passionate about empowering women to work out in any stage of their lives. From killer workouts to tips on how to navigate the weight room, she shares her expertise to help women get the most out of their resistance workouts. She also travels the world, empowering and connecting women through her women’s-only strength training workshops and women’s strength training camps.

“Betina Gozo's new book, Women’s Muscle & Strength, is a must-read for women seeking to transform their lives and bodies through strength training.”
—Molly Galbraith, CSCS, Founder of GGS Academy

Deciphering Strength Jargon
How to Perform a Dumbbell Clean
Self-Assessment of Skills
 Barbell chest pressDumbbell chest flyFarmer carryMeasuring body parts