🏋️ Who runs the world?

Author

Erin Chancer
March 29, 2024

Welcome to Home Gym Club! This edition goes out to all the ladies. A 2024 study in The Journal of the American College of Cardiology found that women who strength train two to three times a week saw a 30% decrease in their risk of heart disease. Lifting also improves muscle mass, strength, bone density, and self-confidence.

What’s in today’s newsletter:

  • A guide to weight training for women, written & reviewed by women.

  • The 10 best creatine supplements for women.

  • Eight of our favorite barbells for women (tested by women).

  • There’s an app for that: 11 women-friendly training apps.

Train Station

Weight Training For Women

Weight training: it’s the scientifically proven way to get stronger and build your dream physique (among other benefits). Yet women interested in fitness tend to shy away due to the misconception that it will increase size or bulk. Weight training in the gym is another factor, with a recent survey of 890 women finding that nearly 71% were uncomfortable in this space.

This weight training for women guide will help you better understand the benefits, exercise ideas, and free workouts you can do at home (if the gym isn’t your thing). Click the button below to start your weight training journey.

What’s Supp?

Best Creatine Supplements For Women

We asked Sports Nutritionist Destini Moody, "Should women take creatine?" Her answer:

“Absolutely! It’s my opinion that there are no exercise supplements that are gender-restrictive, and women can reap the same health benefits from creatine that men can. You could even make the argument that women are even more incentivized to take creatine to help increase muscle mass since men’s naturally high levels of testosterone give them a massive advantage."

Here are our 10 best creatine supplements for women, tested by our expert team (most of whom identify as women).

Bar-Belle

8 Best Barbells For Women

Typically, we don’t categorize fitness equipment based on gender (a dumbbell that works for men also works for women), but barbells are an exception for anatomical and competitive reasons.

A barbell for women is lighter, weighing 15 kilograms (33 pounds) compared to a men’s bar weight of 20 kilograms (45 pounds). A women’s barbell also has a thinner diameter. For example, the Rogue Fitness Bella Bar 2.0 has a shaft diameter of 25 millimeters compared to their 20-kilogram Ohio Bar, with a listed diameter of 28.5 millimeters.

Any person can lift any barbell. After all, it’s all just weight coming off the ground or being hoisted overhead. However, if you’re looking for a barbell marketed to women, there are plenty of options that’ll suit you. Click the button below to read our full list.

Round of App-lause

11 Best Workout Apps For Women

For this roundup of the best workout apps for women, our team considered some of the unique wants and needs women may look for in an online workout program, such as:

  • Trial period

  • Pricing

  • Ease of use

  • Accountability

  • Equipment demands

That said, you may notice that many of these apps are not gender-specific and can help anyone get closer to their fitness goals. Check out our 11 favorites.

Quick Hits

Garage Gym Reviews…EVERYTHING.

Animated GIF