by Amanda Boike Fitness Want a simple, science-backed answer you can actually use? Here it is: most women do best with 2–4 strength sessions per week , depending on your goal, schedule, and recovery. The “right” plan is the one you can repeat week after week. Why strength training for women Strength training helps you: Build and keep lean muscle  (for healthy metabolism and body composition). Improve bone density  and protect joints as you age. Boost confidence, balance, and

by Amanda Boike Fitness All The Benefits Of Strength Training For Women Strength training (also called resistance training) uses weights, bands, machines, or your own bodyweight to make your muscles work against resistance. It’s one of the best things women can do for health, confidence, and longevity at any age. Women don’t need as much exercise as men A large U.S. dataset (1997–2019) found women can get similar longevity benefits with fewer weekly minutes  than men. Rough g

Achieving fitness goals can be challenging without the right guidance and motivation. Many people struggle with staying consistent,...

By Amanda Boike Fitness Strength training isn't just for athletes or gym lovers- It's one of the best things you can do to feel stronger, build lean muscle, and stay healthy as you age. Whether you’re a total beginner or looking to improve your routine, this guide includes everything I wish I knew when I started strength training. Starting Strength training: Get stronger, leaner, healthier Use it or lose it We naturally lose muscle as we age, which can lead to more body fat,

Have an existing workout routine but tired of feeling worn out? Or maybe you're looking to start again after time away from the gym. If...

On Sunday, October 8, the streets of Chicago were alive with energy. Over 45,000 runners participated in the iconic Bank of America Chicago Marathon. This year, something special awaited at mile 26.2: a recovery oasis led by women, for women . This initiative was made possible through a remarkable partnership between Amanda Boike Fitness and Milk PEP . Where Assisted Stretching Meets Empowerment At the finish line, Amanda Boike and her team of female recovery specialists wel

By Amanda Boike Fitness A woman joyfully engages in strength training with dumbbells in a bright, airy space. Strength training after 50 isn’t just about building muscle—it’s about reclaiming energy, supporting your health, and feeling great in your body. This guide brings together expert-backed exercises, tips, and routines to help you get strong, stay mobile, and feel confident no matter your age. The Link Between Age and Muscle Mass After 30, we gradually lose muscle mass—

Chicago offers a huge variety of strength classes- but how do you narrow it down? To find the best strength training classes in Chicago,...

Are you ready to take your fitness journey to new heights? In Chicago, personal training offers a unique opportunity to achieve your...

Strength training during perimenopause can help alleviate aging effects, as demonstrated by this woman lifting weights in a gym setting....

If you spend a lot of time on your phone or at your computer, you probably already know what tension feels like — in your shoulders, your...

If you’ve been doing crunches or sit-ups on the floor to strengthen your core and feel like you’re missing something (or maybe feeling it in all the wrong places), there’s a simple tool that can elevate your ab workouts and protect your body: the Core Support Ball. Specifically, placing a Core Support Ball under your back during abdominal crunches allows you to work smarter, not harder. This simple trick might sound subtle, but it can lead to BIG results. Why Standard Crunche

“Shoulders down and back!” “Sit up straight!” We’ve heard it all before. But why does good posture feel so hard to achieve? Today, we’re breaking down 4 essential stretches and strength exercises to make moving with good posture a breeze. Why Strengthening and Stretching Matter for Your Posture Proper posture aligns everything from your head to your toes, creating balance and supporting your body’s natural structure. Poor posture can lead to a variety of ailments, from neck a

A response to   “Women who do strength training live longer. How much is enough?” by Allison Aubrey. By Amanda Boike Fitness More Than Simply Sculpting New research published in the  Journal of the American College of Cardiology  unveils a groundbreaking discovery: strength training offers women benefits that extend well beyond the aesthetic appeal of being "toned." The study revealed women who engage in strength training 2-3 days per week showed a decrease in the risk of ca