Workout of the Day

Women Shouldn't Lift Heavy Weights?


Almost 10 years ago, famed celebrity trainer Tracy Anderson made a stir in the strength and conditioning community when she and Gwyneth Paltrow (client and advocate of Tracy and her methods), in some interviews/television features, made outlandish claims about how to be a fit female in this day and age. Among the most controversial statements were Tracy’s claim that “no woman should lift more than 3 pounds” and Paltrow’s assertion that “when you’re 35, you either starve yourself or you eat and you do serious cardio.” Any coach or trainer worth their salt saw the harm and absurdity in these words, and many were, to put it lightly, a bit pissed that these people were influencing such a large audience with such ideas.

I don’t intend to spend space here refuting or pointing out the absurdity of these statements (if you’re interested in this conversation, I’m happy to have it -- feel free to reach out), but I think it’s important to point something out.

To all the women out there, participating in a dedicated strength and conditioning practice, who are becoming stronger, more able, more empowered versions of themselves, thank you. Thank you for doing the brave thing, for taking on conventional wisdom to do what you believe is right for you, for taking care of yourself and leading from the front. You are the lifeblood of the change that we need.

I can sit here all day and write page after page about how important strength and power and functional movement is, but it takes people who are doing it, who are owning it, who are leading as examples, to create real and widespread change. As a collective society, we are slowly but surely embracing the reality that not only are women able and strong, but they can truly thrive with a broad and inclusive fitness program that includes far more than 3lb weights or starvation diets and hours of cardio.

But we still have a long ways to go. So I applaud and thank you for making the choice to be a part of this. Keep shining bright!

- PS


  • Log viper press - 3rm


  • 12 min EMOM

    • Min 1: 5 log viper press (140/100)

    • Min 2: 100’ sled sprint (4 plates / 2 plates)

    • Min 3: 30s max hand-release push-ups