Lifting heavy: Why women should not shy away from strength training. Seriously ladies, I cannot stress this enough, unless you are eating 5000+ calories a day/taking steroids, it is next to IMPOSSIBLE for you to get big and bulky. Trust me.

A word on the efficiency of kettlebells: The Russians have been using them for 300 hundred years, I'm pretty sure they know what they're talking about.

Squats will keep you "functionally" strong as well. As we age or lead a more sedentary life style our ability to perform sit to stand weakness or disappears altogether. Squats with CORRECT form (knees, hips, and back) are an essential exercise.

These are pretty legit kettlebell moves, but remember ladies, if it's not at least 15 pounds, it's not a real weight. You're stronger than you think.

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