Book Review: The New Rules of Lifting for Women

In the gym, women are frequently bombarded by various weigh-lifting mantras: Lift light amounts over lots of reps, be cautious of bulking up, and serious injury will undoubtedly occur with poor form are just a few. Lou Schuler puts these myths to rest in his book The New Rules of Lifting for Women. The subtitle, "Lift like a man, look like a goddess," immediately puts to rest a few of the myths. His overall point is that women should not fear bulking up, but actually need to lift significant amounts of weight in order to make changes to their physiques. The book is broken into three main sections: the body, where Schuler presents all of his research and reasoning behind his methods, a detailed nutritional plan contributed by Cassandra Forsythe, and a structured lifting routine designed by Alwyn Cosgrove.

The New Rules of Lifting for Women, or NROL4W for short, quickly cuts to the chase: put down the "barbie bells" ( Schuler's phrase for too-light dumbbells) and choose weights that will challenge you. Schuler sites countless studies and biological facts that backs up his fitness claims in a manner that is user-friendly and easy to understand. Some of his major points include: lift heavy weights that really challenge you, eating right is an essential component to fitness, and allowing time for recovery is crucial. Other topics that really hit home include the most effective use of protein and arguments against steady-state endurance training (aptly named "Step Away from the Treadmill"). Throughout Schuler's text, each rule is broken down to the furthest level of simplicity and is written to appeal to women.

The second section focuses on diet and nutrition. Schuler teams up with Cassandra Forsythe to provide meal ideas that are feasible for today's busy woman. He emphasizes the need to eat enough, and helps the reader calculate the ideal caloric intake. Forsythe's meals are simple and straightforward, with ingredients that are easy to find in most grocery stores. Recipes and ideas are provided for breakfast, lunch, light dinners, full dinners, and snacks. Frozen meals are even discussed for situations when time is a major constraint. Additionally, Schuler and Forsythe add tidbits about beverages and over-hyped protein bars.

The final section of NROL4W deals with the meat of the program- lifting! In this part, Schuler teams up with trainer Alwyn Cosgrove to provide comprehensive lifting routines, complete with instructions and visual aids. The workout plan is broken into seven stages, each containing two workouts. Each stage has a new set of exercises, frequently building on previous stages. Additionally, Cosgrove includes High Intensity Interval Training (HIIT) in select workouts in order to maximize results. All of Cosgrove's routines work the entire body- no isolation is involved in this program. The general idea is to work muscles together, as they would naturally, to produce an overall fit and healthy image.

Overall, NROL4W is an excellent source of fitness information. The routines are tough but do-able. The eating guide is detailed but feasible. The rules themselves are a new way of thinking for a lot of women, but get the reader thinking about the results they want, and how to achieve them. Schuler's claim about looking like a goddess leads the reader down a realistic journey of health and fitness.