Strength Training for Women · South Tampa
Strength You Can Keep, at Any Age You Start.
There is no separate women’s version of a squat. What differs is where people start.
Who trains here
A Collegiate Athlete, a New Mom, and a Hairdresser of Sixty-Five.
The range I actually work with. Beginner or experienced, this page assumes no starting weight and no starting age.
“He encouraged me to set my goals higher than I thought were possible and we accomplished them all.”
Kendra
Trained for 8 months ahead of her wedding
Over time
Some of This Is for Next Month. Some of It Is for Ten Years Out.
Strength pays on three timetables. What gets loaded gets stronger, bone and joints as much as muscle. Only the first timetable is quick.
Nothing here is a lighter version of anything. It is the same work, started at a weight that is yours.
Four to six weeks in
The Ordinary Day Stops Costing You
What changes
Not what you can lift on your best day. The groceries, the stairs and the hours on your feet stop being things you brace for.
A year in
A Middle That Holds the Rest of You Up
What changes
What most people ask for by name, and worth more than the part anybody can see. It changes how you stand through a working day, and it can take load off a complaining lower back.
Ten years out
What You Have Still Got
What changes
Getting up off the floor without making a plan first. Keeping your balance when something shifts under you. Strength and endurance still there at six in the evening. Trained now, years before anybody needs it.
On the record
What I Went Back and Studied, and Why It Was This.
That is not an accident, and it is not a niche. It is who walks in.
- about bodies that already have something going on
- 24about bodies that already have something going on
- courses on record, 2009–2019
- 31courses on record, 2009–2019
NASM certified since 2004
See the whole recordBalance and Fall Prevention2015
Balance is trained rather than fixed, which is why it turns up in a strength session.
Designing Strength Programs: Exercise the Older Shoulder2015
A shoulder that dislikes one angle does not have to cost you the whole movement.
Good Knee / Bad Knees2017
Knees come up on day one more than anything. They change how we squat, not whether we do.
Integrated Postural Training2017
Where the load actually goes when you stand the way your job has taught you to stand.
About the titles
Several say senior, or older, or aging. I am not filing you under any of that. They are the courses about training a body that is not a blank page.
Where that stops
None of it makes me a doctor or a physical therapist, and none of it is a diagnosis. My job starts once you know what you are cleared to do.
Two ways in
Two Ways In, and the First One of Each Is Free.
The only part of this page that is a pitch.
One-on-One
Built for you on the day, at whatever level today turns out to be.
- Length
- Thirty minutes, or sixty
- Who with
- Just you
- The work
- Strength work, scaled to you that day
Buddy Sessions
Metabolic conditioning with a friend or the group. Built for women in their 40s to 60s.
- Who with
- A friend you bring, or the group
- The work
- High-intensity intervals with strength circuits
- When
- Call me for what’s currently running
Call 813-310-4323 for what’s currently running.
The first one
Start Where You Are. That Is the Whole Requirement.
Confidence is not the requirement. It arrives later, from doing things you could not do before.
- Free first session, with nothing to sign on the day
- A fitness evaluation: balance, strength, coordination, flexibility
- Empire MMA and Fitness, South Tampa
Please note
General fitness information, not medical advice. Talk to your doctor before starting a new training program, particularly if you are managing a health condition or working around a joint that has been operated on. Nothing here is a diagnosis, and nothing here replaces being told by a clinician what you are cleared to do.