Who Is This Book For?

This book is tailored for women at various fitness stages, whether you're just starting to learn proper lifting form or you're an intermediate trainee aiming to break through plateaus. The programs focus on compound exercises that engage multiple muscle groups, making them efficient for busy schedules. However, it's important to note that most workouts require access to a barbell, dumbbells, and cables, so a gym or a well-equipped home gym is recommended. If you're searching for a no-equipment bodyweight plan, this may not be the ideal choice.

Key Principles & Programs

The nine programs in Strong are built on principles of progressive overload, periodization, and metabolic conditioning. Each program spans several weeks and targets specific goals: fat loss, muscle gain, or strength development. Workouts combine lifting circuits with high-intensity intervals to maximize calorie burn and metabolic rate. The authors explain the science behind each phase, helping readers understand why certain exercises and rep schemes are chosen. For instance, early programs emphasize higher repetitions for endurance, while later phases shift to heavier loads for strength gains.

Overview & Author Credentials

Strong is a comprehensive strength training guide written by renowned fitness authors Lou Schuler and Alwyn Cosgrove. Drawing on decades of coaching experience, they've created a system that progresses from foundational movements to advanced strength challenges. This isn't a generic fitness book—it's a structured manual for women committed to transforming their physique and performance. The book combines evidence-based training principles with practical programming, ensuring that every workout serves a purpose.

What We Liked

Readers consistently highlight the book's clarity and effectiveness. Workout descriptions are easy to follow, and the structure enables measurable progress. Many appreciate that the program targets muscle groups synergistically, leading to faster gains than isolated exercises. The inclusion of warm-up routines and recovery tips adds value for long-term consistency. One reviewer called it 'the absolute best strength training program I have ever done,' emphasizing the compound movements as a key success factor.

What Could Be Improved

Some readers found the initial chapters heavy on theory before reaching the actual programs. While the educational content is valuable, those eager to start training may prefer a quicker path to the workouts. Additionally, the reliance on cable machines can be limiting for home users without a full gym setup. Beginners might also find the complexity of the programs challenging at first, though the detailed instructions help mitigate this.

Comparison to Similar Books

Compared to other women's strength training guides, Strong stands out for its variety of programs—most books offer only one or two routines. The periodized approach ensures continuous adaptation, reducing the risk of hitting a plateau. While some titles focus solely on bodyweight or dumbbell work, this book embraces barbell and cable exercises for more comprehensive strength development. It pairs well with the authors' earlier work, The New Rules of Lifting for Women, but this newer edition refines the programming.

Frequently Asked Questions

What equipment do I need? A barbell, weight plates, dumbbells, and a cable machine are required for most workouts. A squat rack or power rack is also helpful.

Can I do these workouts at home? Yes, if you have the equipment listed above. Many exercises can be adapted with resistance bands, but cables are hard to replace.

How long does each workout take? Sessions typically last 45–60 minutes, including warm-up and cool-down.

Is this book suitable for beginners? Yes, the first program is designed for newcomers. However, reading the introductory chapters is essential to understanding the methodology.

Final Verdict

Strong delivers on its promise: nine effective, well-designed programs that blend fat burning and strength building. It's a valuable resource for any woman ready to commit to a structured lifting routine. While it demands equipment and some upfront reading, the results speak for themselves.

Disclaimer: This book is an educational resource. Consult a qualified professional before starting any new exercise program.