New Rules of Lifting Stage 1 {Recap}

It’s over. I’ve did it!!  Stage 1 of New Rules of Lifting for Women is done.


A Little Background

I am not new to strength training (hello I am a Personal trainer), but I love following PLANS!!! I love having something to tell me what to do as I am always telling others what to do and love mixing things up a bit and having someone PUSH me! This book is super easy to follow, once you get the hang of it. Along with doing NROL 3 days a weekend, I am running twice a week and doing yoga at least once a week.


So, How did I do? Let’s have a look.

THE FIRST 4 WEEKS:                                                       THE SECOND 4 WEEKS:

IMG_1921 IMG_1923
IMG_1922 IMG_1925

Stage 1

Workout A

Workout 1 -50 +bar
Workout 8 -75 +bar

Seated Row:
Workout 1-60 lbs
Workout 8-90 lbs

Workout 1-10 lbs
Workout 8-40 lbs

Workout B

Workout 1-50 lbs
Workout 8-75 lbs

Dumbbell Shoulder Press:
Workout 1-15 lbs
Workout 8-25 lbs

Wide Grip Lat Pull Down:
Workout 1-60 lbs
Workout 8-85 lbs

Workout 1-15 lbs
Workout 8-25 lbs

*Note I only included the stats for the workouts that required an increase in weight.

As you can tell, over the course of the month my strength improved greatly. I increased in every area! I may have started out a little light, but I still pushed myself at the beginning so I believe that I did GET STRONGER!!!! I didn’t take measurements as I am not focused on numbers as much as I am focused on getting a six pack and strong arms Winking smile

My one not so positive thing was that at first it was super easy for me at the beginning as I am not new to strength training, but I wanted to follow the plan to the T! Phase 1 was a little long to be doing to same moves. This is the longest stage of the plan and I’m happy it’s done! The next stages are only 4 weeks long. It’s also important to make sure that you read all the move descriptions before you do them, FORM IS MOST IMPORTANT!!!!

P.S. This year I have decided to give Instagram up for Lent! I need a fast from it and spend more time being more productive with other things. It will be hard, it will be really hard! I will still be blogging of course Smile


Do you observe Lent? If so, what are you giving up this year?


9 responses to “New Rules of Lifting Stage 1 {Recap}”

  1. Michelle Avatar

    Am I literally the only one who I confused as to which workouts I’m supposed to do for stage 1!?! It’s separated from workout 1,2 and goes up to workout 7,8? But the workout log says to do 4 sets of each? I’m so confused…..

  2. I normally do observe lent, but it kind of snuck up on me this year! I gave up sweets before. Good luck staying off instagram!!!

  3. I don’t observe Lent but am looking to take a break from all the technology. I’m leaving for Maui on Friday for a yoga retreat and am severely limiting my time being connected. I also love following programs. I think that’s why I like Beachbody products so much.

  4. Congrats on getting through Phase I! I’m interested to see the next recap. I wondered if I’d get just as good results starting this plan at Phase 2. Like you said – 1 seems really easy.

    For lent- Mike and I are going to try giving up beef/chicken/pork/lamb/veal, etc. Going veg + seafood only!

  5. Amy Soriano Avatar
    Amy Soriano

    Stage 2, here we come!!

  6. Thanks for the review, sounds like a great plan!

  7. Thanks for posting this! I’m glad you are liking the program. I just bought the book and I’m planning on starting it once my half marathon intense training is over (currently running 4 days a week). I can’t wait to hear how the rest of the program goes! I’m excited to start.

  8. Hah, I love your face in the first picture 🙂 That’s how I feel after strength! This looks like a really cool plan. It’s nice to see your progress in such obvious ways. Way to go!

  9. What a great idea to lighten up on some social media for lent. You definitely seemed to have had positive results from your lifting plan! Good for you! Maybe I need to be more mindful of using and sticking with a comprehensive plan. I’d like to build a bit more muscle. 🙂