Strength in Fitness

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Your first pull-up is four months of unglamorous work

Skip the pulldown machine. Dead hangs, slow negatives and heavy rows are what actually put your chin over the bar.

GuideBRO for HerNina Castellan23 Sept 20265 min

Five lifts, three days a week, and a notebook

The women's bar weighs 35 pounds before you add a thing. Start there, write down every set, and keep adding weight until the math stops working.

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GuideBRO for HerNina Castellan23 Sept 20265 min

The beginner barbell plan, four lifts and three days a week

Squat, deadlift, press and row, with the sets, the numbers, the progression, and the part where it stops being easy.

Names.com — The name is the first thing you sell

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BRO for Her5 min read

Muscle and bone are the whole assignment after forty

Two or three real lifting sessions, thirty seconds of hopping, and protein at breakfast. What holds up after forty, and what quietly wastes your Tuesday.

Poll

How many days a week are you actually training?

GuideBRO for HerNina Castellan23 Sept 20266 min

What menopause does, and what to ask your doctor for

The definitions, the symptoms nobody warns you about, and how to walk into the appointment with something better than "I feel off".

GuideBRO for HerNina Castellan23 Sept 20265 min

Self-defense that holds up when you're frightened

The strikes worth learning, the tools that don't work, and how to tell a real class from a confidence exercise.

CancerDefying.com — The research, protocols and reading in one place

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GuideBRO for HerNina Castellan23 Sept 20266 min

Lift heavier than feels polite

You're probably stronger than the weight you keep reaching for. How to find the right load, add to it, and keep adding for years.

Quiz

Is your money actually in order?

Six questions. No email required, no sales pitch at the end.

GuideBRO for HerNina Castellan23 Sept 20265 min

Train around the week you actually have

Pick the slots before you pick the exercises, build a session you can cut in half, and stop restarting every Monday.

GuideBRO for HerNina Castellan22 Sept 20266 min

Your first twelve weeks under a barbell

Three sessions a week, five movements, and a way of adding weight that still works in month three.

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Build me a 30-day training plan around two sessions a week

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GuideBRO for HerNina Castellan22 Sept 20265 min

What actually changes about lifting in your forties

The weight on the bar isn't the problem. The time it takes to be ready for it, and to come back from it, is.

Coconut.com — Tell us when. We find where the sun is.

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GuideBRO for HerNina Castellan22 Sept 20265 min

Which supplements aimed at women actually earn the money

Most of what's sold on a pink label is hope in a bottle. A short list is genuinely worth buying, and a few things you should test for first.

Poll

How many days a week are you actually training?

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