FAQ
FEMALE AT HOME
TRAINING PROGRAM
1. What if I cannot do 5 reps with the lowest weight dumbbells?
If you are struggling to maintain good form when doing any movement or exercise five or less times using the lightest dumbbells,
you can do the movement with no weight. Once you can perform the movement more than 30 times without weight while
maintaining good form, move on to using the 5lb dumbbells.
2. I am very sore every day, is this ok?
Soreness is a good sign! Getting in shape involves some soreness. It will be worst at the beginning as your body becomes
accustomed to the training. You want to continue to be at least a little sore after workouts even as you become adjusted. The
body adapts by getting in better shape when you give it a good workout stimulus, which usually results in some soreness. After
deload week you should be refreshed and ready to start a new cycle though!
3. I can’t tell if I am doing the movement correctly, what should I do?
Watch the video very carefully and try to replicate what Melody does. Have a detail oriented friend watch the video and then
watch you perform the movement and help you identify any differences to correct your form. You should be sore in your
muscles from working hard, but not from pulling or tweaking anything, so take great care to make sure you get the form right
before running the full program if you are worried!
4. Can I rest more than 30 seconds if I am really tired?
Do your best to start the next combo after 30 seconds of rest, but if you need slightly more time to catch your breath that
is ok as well. Use your judgment, you want to be pushing yourself a bit, but not too hard. As you develop more strength and
endurance over the program, challenge yourself to push harder little by little!
5. What if I can do a movement more than 30 times with the heaviest dumbbells?
Congratulations! You are no longer a beginner! You are experienced and strong enough to move on to more advanced physique
training! Please look into the RP Female Physique Templates to take things to a new level!
6. Will this program make me bulky?
Unless you are purposefully eating extra food in order to gain weight, it will be very hard to gain muscle or get bulky. Doing this
programming while losing or maintaining weight will result in a tighter, leaner looking body!
7. What are the benefits of resistance training (training with weights or other resistance)?
Training with weights is beneficial especially for women for a number of reasons! Weight training makes your bones stronger,
staving off osteoporosis and making you less vulnerable to injury in the event of accidents or falls. It also makes your muscles,
ligaments, and tendons stronger to keep your posture and mobility youthful as you age. In fact, resistance training is associated
with longer independence into old age compared to those who do not do any resistance training! All good news! On top of all
of these health benefits, resistance training is the BEST way to build a lean, tight physique! Hard to argue with health and beauty
benefits!
8. Should I do cardio other than the optional 20 minute warm up?
Additional cardio is completely ok! Just try to avoid doing any intense cardio right before or right after your resistance training.
Leave a couple hours in between. Light cardio before your weight training is just fine though!
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FAQ
FEMALE AT HOME
TRAINING PROGRAM
9. What if I miss a workout?
If you miss a workout, just do it as soon as you can and carry on with your normal schedule from there. If you miss half or all
of your workouts for the week, repeat that week and then carry on as normal from there. If you miss more than one week of
workouts, start the whole cycle over from week 1.
10. What do I do if I have to travel?
Most gyms allow you to drop in for a small fee and any gym should have the dumbbells you need! Many hotels also have small
gyms with some dumbbells and will most likely have the weights you need. You can check online or call before to make sure
your hotel has dumbbells. If you cannot get ahold of dumbbells at all, you can always do a makeshift lift with water bottles or
other easy to hold items. It might not be perfect, but consistency is more important than perfection for results!
11. How many workouts can I miss before I need to start over from the beginning?
If you miss a workout, just do it as soon as you can and carry on with your normal schedule from there. If you miss half or all
of your workouts for the week, repeat that week and then carry on as normal from there. If you miss more than one week of
workouts, start the whole cycle over from week 1.
12. How do I know the difference between good pain and injury pain?
“Good” pain is pain that’s in the middle of your muscle and feels like it is spreading all over your muscle. It is a slow buildup
of burning pain, with no distinct single point of sharp pain. It is caused by acid accumulation in the muscle and it is a sign of
productive processes that make you more fit! “Bad” pain is usually any quick, sharp pain, either in a distinct location in your
muscle or in your tendons or joints. If you feel sudden “bad” pain, or if you cannot tell if it is good or bad pain, stop right away,
move around a bit normally and if the pain stops try again with very light weight and work up until you can do the movement
without “bad” pain. If you experience sharp pain upon attempting to re-lift the weight, stop training and either take a few days
off, seek medical advice, or both.
13. What if I can do one lift in a combo over 30 times with a given dumbbell, but less than 5 times
with the same dumbbell?
It is totally fine to do the two different lifts in a single combo with different weights. Just set the dumbbells you will need for lift
B nearby and when you finish lift A, you can grab the other dumbbells and start lift B right away!
14. If I feel like I can do more sets of the exercises on week 1 should I do extra?
Nope! The workload will ramp up quickly so it’s ok if week 1 feels a little easy. We want to make sure you don’t burn out too early,
so start slow with week 1 and it will definitely get harder. If you do the full cycle and feel you could have done more sets every
week, you can redo the cycle and add 1-2 sets per combo every week. Just make sure each subsequent week is more sets than
the last until deload!
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