More Female Strength

You've heard all about it, so now here's the More Female Strength primer on the hot topic of RPE, or Rating of Perceived Exertion. If you've never used this tool for self-assessment before, we'll tell you how. If you're an RPE expert, listen in for an in-depth discussion of what we feel is the deepest and most powerful aspect of using RPE, from a coach and a lifter perspective.  Mike Tuchscherer on RPE https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/ RPE and Autoregulation https://www.barbellmedicine.com/blog/autoregulation-and-rpe-part-i/ Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel Instagram: @morefemalestrength Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@cassiniemann.com Katherine BickfordWebsite: www.baystrength.com Instagram: @kbs.eats Email: katherine.bickford@gmail.com

It is our thrill to present our conversation with Dr. Natasha Barnes, an accomplished lifter, climber, and rehab coach. We have been fans of Natasha's for a long time so you can imagine our delight when we learned she is a MFS listener! Our conversation with Natasha covers everything from her professional journey from becoming a Doctor of Chiropractic to her current practice, that she describes as more of a coaching relationship. We talk about her career as a professional climber, how she added strength training to her routine and goals, promoting strength in the climbing world, #strongernotsmaller, and her perspective on “becoming an athlete first.” We're so excited to have had this strong multi-sport role model on the podcast!   You can find Natasha at https://natashabarnesrehab.com/    Connect with us using the links below, we'd love to hear from you and what YOU'D like us to talk about going forward in 2022.   Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel   Instagram @morefemalestrength   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@cassiniemann.com   Katherine Bickford Website: www.baystrength.com Instagram: @kbs.eats Email: katherine.bickford@gmail.com

Our lives are complicated! In this episode we talk about all the tricks and tips we recommend for making training easier: more fun, more incentivized, less complicated, less difficult. If you've ever struggled with training consistency, getting your meals in, planning ahead, or getting it done, this episode is chock full of validation, affirmation, and “that one weird trick” that may just be the thing you've been waiting for to help you with YOUR biggest hurdle.   Connect with us using the links below, we'd love to hear from you and what YOU'D like us to talk about going forward in 2022.   Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel   Instagram @morefemalestrength   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@cassiniemann.com   Katherine Bickford Website: www.baystrength.com Instagram: @kbs.eats Email: katherine.bickford@gmail.com

In a world where our culture creates strong negative biases against some kinds of bodies, how do we develop a better relationship with our own bodies and reflect that back into the world? Katherine offers us a suggested path toward a more radical mindset, tracing through popular body-positive movements and landing on some practical suggestions for listeners.    Connect with us using the links below, we'd love to hear from you and what YOU'D like us to talk about going forward in 2022.   Radical Self-Love with Sonya Renee Taylor https://thebodyisnotanapology.com/ Chrissy King on Racism in Diet Culture Chrissy King on Equality & Body Positivity Inin Fitness   Required listening: Maintenance Phase: BMI Maintenance Phase: Obesity Epidemic Maintenance Phase: Anti-Fat Bias   Health At Every Size: Association for Size Diversity in Health Health At Every Size Community   Aubrey Gordon, ‘What We Don't Talk About When We Talk About Fat' Questions you can use to help break the cycle of negative body feelings: Where do these ideas come from? Do I actually believe these ideas? Who benefits from this idea or feeling? Who is hurt by this idea or feeling? How can I re-contextualize this thought or feeling so I can change it, move past it, or make it more useful?   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@cassiniemann.com   Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: katherine.bickford@gmail.com

After some time off, Katherine & Cassi catch up with each other about what's been going on and how they've changed in both their professional and personal lives. They take a deeper look at what they want to do, what they want to share and what's really important in the end. “Change takes changing” comes from a beautiful piece by Brian Andreas (https://www.instagram.com/p/CY60Hy7LCUr/). “Change takes time, I said & she laughed. Time takes time, she said. Change only takes changing. But, she added, it can take time to get the hang of that.” Connect with us using the links below, we'd love to hear from you and what YOU'D like us to talk about going forward in 2022. Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@cassiniemann.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.lifts Email: katherine.bickford@gmail.com

Pandemic Edition! COVID-19 had us all staying at home, and Cassi and Katherine are back from hiatus to talk at-home workouts. How to structure them, what equipment you need (spoiler: it could be none at all!) and how to get the support you need for training at home.   Links: Washington Post Corona Simulator Bay Strength Lateral Arm Raise Playlist  RowReady 6-week Program   Get some gear from our Teespring Shop.  Then connect with us using the links below - reach out about online coaching, workout ideas, rowing questions, what else you want us to talk about, and anything else!   More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@morefemalestrength.com Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: katherine@morefemalestrength.com

We sit down with Jordan Feigenbaum from Barbell Medicine to talk about his recent article, ‘Shades of Gray: Sex, Gender, and Fairness in Sport,” in which he busts the myth of “biological sex,” describes the relative recency of womens sports, gives a history of gender elegibility testing in sport, and points out where the current rulebooks fail. In short, this issue is full of nuance, and we get into it all!  Links: 'Shades of Gray: Sex, Gender, and Fairness in Sport' by Dr. Jordan Feigenbaum Kathrine Switzer and the 1967 Boston Marathon, in her own words 'Bodies Aren't Binary, So Why Are Sports?' by Colleen Tighe Barbell Medicine Get some new gear from our Teespring Shop. Then connect with us using the links below! More Female StrengthWebsite: www.morefemalestrength.com Instagram: @morefemalestrengthEmail: info@morefemalestrength.com Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

Quiana Welch joins us for a raw, honest conversation about her training and experiences through pregnancy, birth, and beginning her postpartum journey. Quiana is a high-level multi-sport strength athlete, who holds an American record in the snatch, and has competed in Crossfit, GRID, and even womens football. We talk about expectations versus reality, training strategies, racism in healthcare, and being okay getting angry! Quiana gives us the rundown on all the resources that helped her throughout her pregnancy, so all you mamas and mamas-to-be, listen and take notes!   Links: Instagram: Quiana Welch Instagram: Badass Motherbirther Instagram: Empowered Birth Project   Coaching and Programming: Brianna Battles: Pregnancy and Postpartum Athleticism   Documentary: The Business of Being Born    We discussed the unfortunate death of Kira Johnson during childbirth, the daughter of Judge Hatchett. This is what has grown from that situation, and we’re sorry for getting the name incorrect in the episode!  4Kira4Moms was founded with the mission to advocate for improved maternal health policies and regulations, to educate the public about the impact of maternal mortality in communities, provide peer support to the victim’s family, friends, and promote the idea that maternal mortality should be viewed,and discussed as a human rights issue. Charles Johnson, founder and 4kira4moms worked relentlessly with congress to pass the preventing maternal death act (H.R.1318). This milestone legislation is the first ever to combat the maternal death crisis in the United States. The bill was signed into law December 21, 2018 and dedicated to TGIF memory of Kira Dixon Johnson.    Get some new gear from our Teespring Shop. Then connect with us using the links below!   More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@morefemalestrength.com Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: katherine@morefemalestrength.com

Cassi and Katherine are back from hiatus and take a moment to share some exciting personal updates! Then we take a look at our growth as coaches over time. We share what we used think was true, and discuss the things we do differently based on what we think is true NOW.  Get some new gear from our Teespring Shop. Then connect with us using the links below!   More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: cassi@morefemalestrength.com Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: katherine@morefemalestrength.com

On this week’s episode, we start with a quick discussion of USAPL’s ban on trans athletes, and give you some action items to help make your voice heard. Then we get into GPP: what is it, why do we want it, how do we program for it. Everybody’s training gets into a slump now and then - adding in conditioning and bodybuilding movements is our favorite way to stay entertained and happy under the bar. Cassi’s RowReady Wait List - LAUNCHING NOW! Understanding Energy Systems When you should do Conditioning Kroc Rows Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below! More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@morefemalestrength.com Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: katherine@morefemalestrength.com

Happy 2019! We managed to bypass all of New Year’s Resolution season to drop this episode on you in the doldrums of mid February. Lost some of the sparkle of the new year? No problem. We talk about realistic goal setting - how to align your goals to your real life, so that you can actually stick to them and feel good about it! We also talk about maintenance. Spoiler! It doesn’t exist. Don’t despair, though, we have you covered. Listen to this episode, then go forth and enjoy your thoughtfully planned life/training balance!   Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below! More Female Strength Website: www.morefemalestrength.com 

On our final episode of 2018, we round out the year with some bitching, some praise, some grab bag questions, and we talk about our personal highs and lows and what we are hoping for in the coming year. Thank you for listening, see you in 2019! USAPL Qualifying Totals Crossfit Games now inclusive of trans athletes Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below! More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

Today we sit down with Richmond-based Gabby Brost to talk about her coaching business, GAB Strength, her athletic career, and her approach to life in the gym and as a coach. And of course, we talk about her consistently excellent content creation on Instagram. We also have a couple of fun announcements about upcoming projects and collaborations!!!   Caring Choices Fire Relief GAB Strength Gabby on Instagram My Dog Is Judging Things Lift, Lunch & Learn RVA   Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below! More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

Stress incontinence caused by lifting is extremely common, but not part of normal pelvic floor function. Cassi and Katherine start this conversation by discussing their different experiences with stress incontinence, including what they’ve discovered through research and physical therapy, and their strategies for managing pesky pee while under the barbell.   Balloon lung model Poise Impressa Pessary Julie Wiebe, PT Meryl Alappattu on The Clinical Athlete Podcast MegSquats Interview with Allie Feras   Get some new gear from our Teespring Shop, including the new Minotaur shirt! And then find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Adrienne Thomas, powerlifter and GWPL Ambassador, sat down with us to talk about the conversations she’s facilitating through Instagram, on how each of us can act to help increase access and inclusion in the fitness community. We also got to talk Harry Potter (#SquatsForSirius)! We’re so excited about this one, so let us know your thoughts!   Not All Geminis on Instagram Adrienne on Instagram GWPL B&W Gym   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Emily Socolinsky joins us for this lively kitchen sink conversation that includes: back pain, training senior citizens, eating disorders and body image, opening gyms, the Charm City Strongwoman Contest, and the value of strength. Plus, very special guest, Cassi’s dad Doyle Niemann! Five x 3 Gym https://ulmanfund.org/ Charm City Strongwoman Contest Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

A core mission of this podcast is to increase the accessibility of barbells to all people, and especially those who have historically not been included in strength culture. On today’s episode, Cassi and Katherine begin their discussion about what inclusivity means when it comes to gyms, how you might approach inclusivity if you want to change your gym environment, and some ways to be an aspiring ally. We also talk about our queer-ish identities, and the September issue of Vogue Magazine.   Unpacking The Invisible Knapsack by Peggy McIntosh Adrienne on Instagram Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Being a strength athlete can take many forms, and Sarah Al-Khayyal knows this first hand. She joined us from Reno, where she is the General Manager for apparel powerhouse Doughnuts and Deadlifts, to talk about her journey to the barbell, her experiences managing chronic back pain, and her perspective on maintaining a relationship with strength training long-term.   Sarah on Instagram Doughnuts and Deadlifts Sarah’s Pain Science Resources Rori Alter: Progressive Rehab and Strength Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Our second Lifter Spotlight focuses on Katherine’s lifter, Dayva Sagal, who has developed successful strategies for getting enough protein on a vegan diet. Dayva offers up her own experience as a lifter and shares her favorite vegan protein sources. Also, Cassi recaps Richmond’s Pull for Pride!   Cassi on Instagram Katherine on Instagram Richmond Strong at Richmond Balance Bay Strength Pull for Pride The Vegan Lunchbox True Nutrition Edamame Pasta Plantbuilt BananaLifts on Instagram   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

In our continuing series about food and nutrition for training, we interviewed Kelsea Koenreich, owner of Team Proscience, her Life, Nutrition and Fitness Coaching business. Kelsea joins us for a chat about how she came to be a strength athlete, her approach to nutrition, and how to find balance as her family grows in size.   Find Kelsea: Team Proscience website @teamproscience instagram Powerlifting Pregnancy Mamas facebook   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

We finally tackle the tricky but simple subject of nutrition and food. For this first conversation about eating and training, we introduce the basic concepts of nutrition, from the most important aspects to the least. We talk about what we actually eat, and what we struggle with when planning our own meals, and our perspectives on how to stay sane and happy while eating to support our goals.   Nutrition resources (short list): Renaissance Periodization Barbell Medicine Bay Strength Blog: Getting More Protein Team Proscience   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

The people have spoken: we’re talking about leggings! We’ll give you an overview of the other essential equipment for lifting: what we personally use and what we recommend for our lifters. We talk a lot about shoes, plus belts, sleeves, and the the other bits and bobs you might want to pick up to support your training, and finally, a leggings review. Plus, we tell you what TV we’re obsessing over.   Links: Decoding West World Kameron Michaels Muscles To The Masses Bay Strength Shoe Guide Best Belts Dominion Strength Training Belts Rehband Knee Sleeves SBD Knee Sleeves Rogue Straps and Wrist Wraps IPF Approved Equipment Cassi’s Ride or Die Legging: Lululemon Align Katherine’s Ride or Die Legging: Old Navy High Waisted Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Motivation is a hot topic in lifting circles because training is so sweet when we have it, and such a chore when we don’t. We get real about what motivation can offer, how to deal when it leaves us, and how to get it back. Plus, lifting in birkenstocks? Totally. And how to add to our Ultimate Deadlift Playlist on Spotify. Links: Sarah Chamberlain’s article in The Guardian Nikki Burman on instagram American Raw Fitness, Gilbert, AZ Deadlift Playlist Collaborative on Spotify   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Cassi and Katherine talk about what makes Instagram so addicting - and potentially harmful. Why do lifters love Instagram? And why do we sometimes feel bad about ourselves after a mindless scroll through our feed? We get into all of this, and discuss strategies for freeing ourselves from Instagram jealousy. Plus, competition recap and some of our favorite social media follows. Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

When your online trainee comes to visit, what do you do? Interview her for the podcast of course! Coached by Cassi through Starting Strength Online Coaching, Demetra Szatkowski is a lifter, strength coach, pole dancer, and creator of Witches Get Strong. Demetra’s coaching practice integrates strength training according to the Starting Strength model with empowerment and awareness practices that teach women to experience more pleasure in their bodies. We talked with Demetra about her journey to strength, what inspires her to teach others, and how she fits the principles of Starting Strength into the Witches Get Strong program.   LINKS: Fitness Witch https://fitnesswitch.net/ Witches Get Strong Instagram https://www.instagram.com/witchesgetstrong/ Starting Strength Online Coaching https://startingstrengthonlinecoaching.com/   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Cassi and Katherine talk about competition, but they start with collaboration. They discuss the value in building bridges between coaches, connecting networks and most importantly, learning from others. Then they break down what it means to be a strength athlete. Who “gets to” compete, the benefit of competition to your training and community, and how you can incorporate some competition into your training even if you don’t want to get on the platform.   LINKS: Oakland Strengthlifting Meet: https://usstrengthlifting.com/event/2018-ussf-challenge-oakland/ Pull for Pride (Richmond, VA & other cities): https://pullforpride.com/ Niki Sims “9 Meet Day Tips”: https://betweensets.wordpress.com/2015/10/06/9-meet-day-tips/ The Broad, Richmond, VA: https://www.wethebroad.com/   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

In this discussion with Dr. Austin Baraki, we talk about his recent research on the topic of psychosocial influences on training. He tells us what the data says about their effects on performance. We explore how expectations and management strategies can mitigate the effects of Our Feels on our recovery, adaptation, and performance, including some specific strategies coaches and lifters can use to keep training on track in the face of high stress or strong feelings.   LINKS: Aches and Pains by Austin Baraki https://startingstrength.com/article/aches-and-pains Barbell Medicine http://www.barbellmedicine.com/ Barbell Medicine on YouTube https://www.youtube.com/channel/UCMcGFPjX2aQy31KYdEvT2-Q Austin Baraki on Instagram https://www.instagram.com/austin_barbellmedicine/   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Join us in a conversation with therapist and strength athlete Molly Merson, discussing mental health and its effects on our training. We all get The Feels from time to time - what happens when those feels get the better of us, in and outside the gym? How can we as lifters make friends with our mental state, and how can we as coaches better serve our trainees in managing these struggles? We get into ALL of that and more in this episode that includes a glowing recap of USSF Nationals weekend and Cassi and Katherine’s reunion on the West Coast!   LINKS: Molly’s website: www.mollymerson.com Sliding scale & other therapy in the Bay Area: Women's Therapy Center: www.womenstherapy.org The Psychotherapy Institute: www.tpi-berkeley.org Access Institute: www.accessinst.org Sliding scale & other therapy in Richmond, VA: Healing Circle Counseling: www.healingcirclecounseling.com Heart and Mind Therapy: www.heartmindrva.com Mind Body Art Essentials: www.mindbodyartessentials.com If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Lifeline network is available 24/7 across the United States at 1-800-273-8255 Crisis text line: Text 741741 from anywhere to reach a trained crisis counselor. The Icarus Project is a group that works to decolonize and destigmatize mental health and neurodivergence and focuses on mutual aid. Check them out at http://theicarusproject.net/   Find us on Instagram or Facebook @morefemalestrength or email us at info@morefemalestrength.com.

Why do we squat, bench, deadlift, and press? How did we chose those exercises, what benefit do they have, and how do we decide how to perform them? In this episode, Cassi and Katherine break down the Big Four barbell lifts, from selection to execution, including some helpful tips on how to approach each lift. Plus, Mail Bag, Awesome Gym Shout Out, and A Cool Thing On The Internet. LINKS: Alan Thrall “Starting Strength Rebuttal” https://www.youtube.com/watch?v=WnNXlXX7-6k&t=1s The Deadlift in Five Steps with Mark Rippetoe https://www.youtube.com/watch?v=VGZrATR1O4E How To Deadlift: The Starting Strength 5 Step Deadlift https://www.youtube.com/watch?v=wYREQkVtvEc 1 Minute Deadlift Setup https://www.youtube.com/watch?v=RvCrfhH3LJU Find us on Instagram @morefemalestrength or email us at info@morefemalestrength.com. And we're now on Facebook too - so please like our page: https://www.facebook.com/morefemalestrength!

On this freewheeling episode, Cassi and Katherine get deep into the weeds to talk about body stuff - having one, dealing with expectations, saying no to bullsh*t, and of course, how strength can help you be more awesome in your physical existence. We hope this broad and sometimes rambling discussion can spark more conversations, with us, with others, and with yourself.   LINKS: Our Bodies, Ourselves, the book: https://www.amazon.com/Bodies-Ourselves-Boston-Womens-Collective/dp/1439190666 Our Bodies, Ourselves, non-profit organization: https://www.ourbodiesourselves.org/about/ Seinfeld “Spongeworthy”: https://www.youtube.com/watch?v=gfDyOyrY-zM Three Way NOT to Get Bulky From Lifting: https://startingstrength.com/training/three_ways_to_not_get_bulky_from_lifting   Find us on Instagram @morefemalestrength or email us at info@morefemalestrength.com. And we're now on Facebook too - so please like our page: https://www.facebook.com/morefemalestrength! 

Cassi and Katherine dig deep into their personal histories and share their strength training beginnings. We talk about our athletic backgrounds, how we got into this crazy world of barbells, and why we decided to leave our careers to become coaches. We get real about our struggles with other sports and exercise methods, and wax poetic about the benefits of barbells. Katherine manages not to cry, and Cassi manages to talk about Harry Potter. The Hair Incident: https://www.youtube.com/watch?v=zou7_-_Koqc US Strengthlifting Federation Rules: http://usstrengthlifting.com/rules/ Katherine Bickford at Bay Strength: http://www.baystrength.com Cassi Niemann at Richmond Balance: http://www.cassiniemann.com/coaching/strength-training/ Atlanta Barbell: http://www.atlantabarbellgym.com/ Find us on Instagram @morefemalestrength or email us at info@morefemalestrength.com.

In our first full episode, Cassi and Katherine break down the steps you need to take to begin getting stronger using barbells. We talk about what strength actually means, how to choose a program, find a gym, and make gym friends (which is the most important step of all.) We’re throwing all the resources at you, so have a pencil handy, or check out the links below for our quick and dirty primer on how to begin YOUR strength journey. LINKS:Starting Strength Basic Barbell Training, 3rd Edition: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 Getting Started On A Linear Progression: https://startingstrength.com/get-started/programs Shoes https://www.baystrength.com/essential-equipment-shoes/ https://www.baystrength.com/equipment-guide-shoes/ Find a Starting Strength Coach: https://startingstrength.org/site/coaches Training Your Eyes to Coach Yourself: https://www.baystrength.com/training-your-eyes/ USA Powerlifting Gym Registry: http://www.usapowerlifting.com/gyms/ Women’s Strength Coalition Affiliate Map: https://womensstrengthcoalition.com/map/ SHOW OUTLINE: What is strength?: 1:59 Starting your training: 5:20 Coaching and how to get it: 11:46 Finding a gym: 16:59 Getting equipment: 20:06 Taking up space and doing the thing: 22:48 Making gym friends: 27:55 Summary: 33:40 Find us on Instagram @morefemalestrength or email us at info@morefemalestrength.com. 

Coming Soon! Starting Strength Coaches Katherine Bickford and Cassi Niemann offer candid conversations on strength and its culture for the more female lifter. Together these two women will discuss barbell training topics (how to start, what to do, why it's important, etc) with a healthy heaping of perspective, feelings, and humor. Episodes will launch soon so stay tuned and start getting strong!