Learn how to lift with my Barbell Badass program

After working on it for more than a year, I am finally announcing my Barbell Badass program. It’s a fitness program made for female fitness beginners who would like to learn how to lift and need guidance. No prior fitness experience is needed. My Barbell Badass program is a 6-month training progression that guides you from at-home training to an easy gym entry and finally to more complex strength training at the gym.

Not everyone is in the lucky position to work with a personal trainer. My passion and life goal is to enable as many women as possible to become more confident, strong and to feel great in their body. Therefore, I have put together this program for you. I have been working on it for almost 2 years. Having a full-time job and a life next to work made it a very challenging process. Dedicating time to it wasn’t always easy but I was 100% determined to make it happen. 

Facts about the program

The program comprises 3 sub-programs to account for a proper training progression. If you would like to lift, you can’t just start lifting. First, you need to create a basis. You need to learn movement patterns, get a feeling for your body, some initial strength and confidence. On top of that, I know that for many fitness beginners – especially women – the gym is an intimidating place. This is why, with my program, you will start training at home with resistance bands and bodyweight. Over the course of 6 months you will progress to being confident at the gym, even in the free-weights area. 

I believe the most important factor of my program is that it is realistic. I am not promising you a “bikini body in 12 weeks” or a “100kg deadlift in 6 months”. Both is not realistic. However, I am confident to say that you will come out of this program feeling better, stronger, more confident on a mental level and a lot happier with your body and lifestyle. I will also teach and assure you that extensive cardio training along with strict diets are not what you need to do to reach your goals. In fact, this is what you definitely should NOT do.

This is what my personal mission is: Enabling women to feel happier and more confident and save them from inefficient training and frustrating dieting.

Insights into the program

Let me give you an idea of what the program will look like.

During the first 8 weeks you will train at home. All you need is a set of resistance bands. Don’t worry, advice is included in the program and if you still need help choosing bands, you can ask me. You will train 3 times per week for around 30 minutes. I have kept it short and simple because I know that getting started is the hardest! As soon as you have made it a habit, it will become easier. You will be doing exercises like the following:

After those initial 8 weeks, you will be ready to set foot into a gym. My program even helps you find the right gym and respect gym rules. I am covering all the topics that I am covering on a daily basis with my personal training clients. Your first workout plan at the gym is challenging but I am making sure you won’t feel overwhelmed. It is a mix of machines and free weights. My program comes packed with comprehensive instructions for each exercise, including images, written instructions and short videos. You will be training 3 times a week for around 60 minutes. You will be doing exercises like the following:

After completing the second phase of the program, your gym workouts will become a bit more complex and contain more free weights and barbell exercises. I’m pretty sure that by this time, you are already looking forward to your gym sessions. You will keep training 3 times a week but invest a bit more time per session. You will be doing exercises like the following:

What you will get

All of this information comes in the handy format of e-books. For each of the 3 sub-programs you will receive welcome guides and exercise guides. On top, there is a separate training and nutrition guide that will help you understand the big picture and how training and nutrition are going hand in hand.

The other cool thing, which I am definitely proud of, is that I have built an app for both iOS and Android that you can get to make the program more interactive. With the app you have all your workouts in one place, you can save your personal workout weights and you can upload and compare your body progress pictures. Plus, with just one click, you can get in touch with me.

If you would like to get a first insight into the program, you can now sign up to get 25 free pages from it. I totally understand that you might want to further evaluate your potential investment into the program. You can sign up via this form.

Or visit the Barbell Badass website.

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I guess the most challenging part for me is to make sure that you first of all get started, and then don’t drop out along the way. As I can’t be there next to you, I will make sure to be in touch with you via email once or twice a week and send you further, helpful information to keep you on track.

I would be super happy to have you on board! Or, if you know someone who might benefit from the program, if you can spread the word about it.

https://antjesmiles-barbellbadass.com/