My New Strength Training Program!

by Sarah on July 1, 2011 · 4 comments

As part of my training for the Urbanathlon, Joe Dowdell gave me a program to follow that has me in the gym pumping iron on Monday, Wednesday and Friday.  On Tuesday and Thursday I follow an intense cardio interval workout that requires me to stay within a specific target heart rate zone.

When I first saw the strength program, I thought to myself, “This looks very doable.  I can do this.”

I did not think, “Oh no, I am going to be so sore.”  But I should have.

After the first day of strength training, I can tell you that I am indeed sore and no, I did not predict this after completing the workout!  I felt strong and confident.  I wore my heart rate monitor and including my 10 minute walk to the gym and warm up, I burned almost 400 calories!  The same as that super sweaty interval workout, yet I felt pretty dry.  It took me a total of 1 hour to complete the entire program, including the warm up foam rolling and activation drills.  As soon as I finished, I used the foam roller and had a G Series FIT protein shake to help repair my muscles quickly.

Activation Drill: Forward Band Walks

You can check out the program at and I challenge you do do it at least twice a week with me, if you have a gym membership!  The weights I am using are pretty heavy but I know (and you should too) that it will not create “bulk.”  The leanest I ever have been was when I was lifting the most!

{ 4 comments… read them below or add one }

1 Carissa July 1, 2011 at 5:40 pm

Thank you for the heads up. I also really appreciate your effort in clearing up the misinformation out there about lifting heavy. Good for you!


2 Yoli July 1, 2011 at 11:36 pm

Hey Sarah, all your info is very helpful, have a question.. how many day a week do you do the intervals???? and how many days do you do the lifting???

thanks :-)


3 Hillary [Nutrition Nut on the Run] July 2, 2011 at 2:15 am

Love the new layout/colors of your blog — cute stuff, girl!!


4 Alex December 27, 2011 at 11:22 pm

People try to scare ladies from lifting heavy weights but your right Sarah you’ll only get leaner.


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