Training art & science

How Much Weight Should You Lift?

November 26th, 2013 by Mistress Krista | Comments Off

How Much Weight Should You Lift?

Beginners often wonder: How much should I lift? How much CAN I lift? The answer is easy: Lift the right weight for YOU. Here’s how to figure it out.


Strength without size: How to get stronger without getting bulky

December 26th, 2008 by Mistress Krista | 73 Comments

Strength without size: How to get stronger without getting bulky

Staying weak because of how it might make you look is the same as staying illiterate for fear of appearing nerdy. Women have somehow been sold a false bill of goods when it comes to working out. Here’s why flapping your arms around with purple dumbbells is not typically helpful.


Strength without size 2: The thickening

December 25th, 2008 by Mistress Krista | 37 Comments

In the first part of this article, we discovered why lifting weights for strength is not going to turn you into a she-beast. In the second part, Geoff Girvitz gives you some concrete examples of how to put the theory of getting stronger into practice.


Kardio Kween – Do you really need to sweat to the oldies?

July 17th, 2008 by Mistress Krista | 25 Comments

Begone Jane Fonda! Pfuah on you, Kenneth Cooper! The truth about “cardio”, “aerobics”, and why you don’t have to hamster on a treadmill for eternity.


Fartlek – Swedish for “asswhuppin”

July 17th, 2008 by Mistress Krista | 4 Comments


Hey, what’s so funny about the word “fartlek”? You kids just quit laughing. I said quit it!! Stop laughing right now or I’ll turn this car right around then you’ll all be sorry!!!


Boy butches up girl

July 17th, 2008 by Mistress Krista | 4 Comments

I am always happy to hear that guys are encouraging their female acquaintances and partners to train with weights. Many women are introduced to weights by male partners and friends, and this introduction creates an ongoing interest. What if you’re a guy that’s interested in women’s training, and want to know how to do a good job? Here are some helpful tips along with dos and don’ts.


Basics of a routine

July 17th, 2008 by Mistress Krista | 12 Comments

Well, now, you’re all excited and ready to go to the gym. But where do you start? There’s no point in stumbling around the gym with no particular plan in mind. If you don’t have a focus it’s easy to get bored and give up. The solution? A routine. Here’s how to put one together.


Sit yo ass down! The importance of rest

July 17th, 2008 by Mistress Krista | 3 Comments

Contrary to what you might think, you don’t get stronger and fitter IN the gym, but OUTSIDE of it. The recovery, not the workout stimulus, is what makes the magic. Rest big to gain big.


Periodization: not just for menstrual cycles any more

July 17th, 2008 by Mistress Krista | 5 Comments

You hear about how “low-rep sets” are better for goal X and “high-rep sets” are better for goal Y. What does that really mean? Here, an introduction to the concepts of intensity, volume, and planned variation — aka periodization.


Sport-specific training

July 17th, 2008 by Mistress Krista | 4 Comments

We used to think that weight training would slow you down for other activities. We heard of mythical athletes who got “muscle-bound” after training and wound up with the agility of Jabba the Hutt. We know now that weight training is an excellent companion to just about any sport. It can help you be stronger, faster, leaner, more powerful, and even help you prevent and recover from injuries.

But how do you go about designing a weight training program for your chosen activity? Clearly a skier is going to have different needs than a rock climber. One size doesn’t fit all when it comes to weight training. Here are some suggestions.


How to gain mass

June 21st, 2008 by Mistress Krista | 3 Comments

It’s not a question I encounter as frequently as “how to lose bodyfat?” but there are lots of women out there who do want to be bigger, heavier, and/or more muscular. It’s a refreshing change to answer this question, frankly. The challenge, as many skinny folks have discovered, is how to do it healthily.

As I’ve mentioned elsewhere on the site, it’s counterproductive to try to lose fat at the same time you try to gain mass. It’s like trying to build a house while someone keeps taking the bricks away. Pick one goal and eat and train accordingly.



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