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Empower your strength training journey with a guide that cuts through confusing fitness trends. Discover science-based advice, 12-week programs, and vivid exercise instructions to build strength, sculpt muscle, and boost confidence for women at every stage of life.
List of contents
Foreword by Kirsty Godso
Part I. Becoming Strong and ConfidentChapter 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 ExercisesChapter 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 SuccessChapter 10. Create Your Optimal Program
Chapter 11. Gain Strength
Chapter 12. Build Sculpted Muscle
Chapter 13. Get Lean
Chapter 14. Improve Muscle Endurance
About the author
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.
Summary
In Women’s Muscle & Strength, Betina Gozo Shimonek, a Nike Global Trainer, provides 80 exercises that cover every area of the body plus four 12-week programs organized by goal, including workouts for gaining strength, building sculpted muscle, getting lean, and improving muscle endurance.
