Women Strength Training

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New Rules in a Nutshell?

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craftybirdy
craftybirdy Posts: 53
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Can someone give me a quick rundown on the New Rules of Lifting for Women. How long is the program, what are the splits and what is the cardio component? I keep hearing good things and I'll be looking for a new program in a couple weeks, but it needs to fit my schedule. Thanks!

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  • Beeps2011
    Beeps2011 Posts: 11,997 Member
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    1. How long is the program?

    Do you mean, how many minutes per day, or how many weeks to finish it? If you do 3 work-outs per week, it is approximately a 4- to 5-month program (depending on whether you choose to do the "optional" Stage 6). If you mean, "how many minutes per day?" the work-outs change....Stage 1 is about 35-40 minutes, but by some of the later stages, it's 75 minutes in the gym.

    2. What are the splits?

    There are no splits in this program. It is based on compound lifts, so the author wants a 48-hour rest period between weight work-outs.

    3. Cardio component?

    Again, it depends. Stage 1 = none. In later stages, authors recommend that you complete a weight-training work-out with HIIT....but, for me, my gym-time is limited, so I did my HIIT on my "in-between" days.

    NROL4W is AWESOME!

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