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How I Got a Nearly 10% Bigger Bench Press in 2 Months
By Melody Schoenfeld, SFG II As a competitive powerlifter, my bench has always been my Achilles’ heel. It has been the slowest to build for me, and a source of frustration for a long time. Little did I...
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How to Prepare for and Pass Your SFG Level I
By Anna Cannington, SFG I If attending the SFG Level I certification has entered your mind as anything from a dream to a plan, you have some work to do. Training for this certification takes a lot of...
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Fall 2015 TSC Recap
RECAP Ladies and Gentlemen, The Fall 2015 TSC saw more participants than ever. Incredible results, and INSPIRING efforts! So many PRs — among them, a few ladies who achieved their first-ever pull-ups...
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StrongFirst After Pregnancy: Postpartum Workout Advice
By Abby Clark, SFG In September, 2014 I had the opportunity to assist at a StrongFirst Level I SFG Certification in Philadelphia. I was a little nervous because I just had my first baby in May, 2014,...
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The Psychological Complexities of Becoming Strong
By Hannah Fons, SFG II, SFB As I work and observe the broad range of personalities and athleticism at my school, Five Points Academy here in New York City, I’ve come to view strength training as...
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The Program That Nearly Doubled My Max Pull-ups
By Amanda Perry, SFG Most of you probably remember back a few months ago when the New York Times wrote about how women can’t do pull-ups. I didn’t get involved in all the smack talking that was going...
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A Strong Woman and Her Endless Possibilities
By Laura Nepodal, SFG I think I knew I wanted to be strong when I threw a boy for distance for the first time. It was June of 1997, in a little basement of a little farmhouse in a little farming town,...
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How to Build Physical Strength While Hardly Trying
By Lauren Brooks, SFG Team Leader Over the last few months, I have performed some lifts I previously didn’t think could be done by a gal my size. After exchanging some emails with Pavel, he asked me to...
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Strength for Women After 40: My Plan and Perspective
By Gabby Eborall, SFG II There comes a time in our lives, almost as if by surprise, when we realize we’re not as young as we used to be. Aging can be a difficult and uncomfortable topic of discussion....
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Your First Pull-Up: A How-To for Senior-Aged Women
By Aleks Salkin, SFG II, SFB A lot of things are wasted on us young folks: naïve idealism, an inordinate amount of unearned confidence in our opinions, and, of course, the ability to rock and roll all...
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The Difference a Body Positive Approach Can Make
By Lore McSpadden, SFL If you are particularly fortunate, you know that being as healthy and strong as possible is extremely important and are ready to do something with this knowledge. On the other...
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Come At Me, Bro!
By Nikki Shlosser, SFG Team Leader That is totally what I would shout at a teeth-baring mountain lion, interrupting a lovely Malibu hike. Or to some crazy machete-wielding psychopath creeping through...
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One Good Rep: How to Perform the Perfect Pull-up
By Karen Smith, Chief SFB, Master SFG Pull-ups were a skill that always seemed impossible to me. I honestly felt I would never be able to achieve this “coveted” movement. Like many women, I once...
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How to Progress Yourself to Your First Pull-up
At StrongFirst, we are breaking down the myths that ladies cannot do pull-ups and proving that pull-ups are not only for men, but a skill for everyone. The standard taught at our Bodyweight Courses and...
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There’s Nothing Wrong With Being Strong
At StrongFirst we say, “Strength has a greater purpose.” This is a simple axiom with many layers. Regardless of age or gender, being “relatively” strong can open numerous doors and provide countless...
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Greasing the Groove, Explained: The Power of Frequent, Perfect, Sub-Maximal...
The term “grease the groove” (or GTG) is used frequently at StrongFirst. The basic premise in greasing the groove is to repeat the same exercise frequently without going to muscular fatigue. In this...
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Beyond Sinister
“Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surely toward the stars.” My challenge for myself was to complete Simple and Sinister...
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From Intimidated to Confident and Capable: The Power of Practicing Strength
I took my first kettlebell class in 2012. I was immediately enthralled by the swing. But like any newbie, my form needed a lot of help. My hips sat too high and my hinge was too shallow. My...
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A Look Inside the StongFirst Lifter (SFL) Barbell Instructor Certification
Which came first in your strength training experience—the barbell, or the kettlebell? Kettlebell, barbell, and bodyweight (the third branch within StrongFirst) strength practices have many skills in...
View ArticleGet Super Strong: A Woman’s Strength Training Program
Here is my definition of what makes a woman "strong"—along with a six-week program designed to start you on the journey to becoming a super strong woman. The post Get Super Strong: A Woman’s Strength...
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