Does curves help with weight loss?

The Curves Nutrition Program, alongside the regular full body workout and strength training you do as part of the Curves workout, is designed to decrease body fat, increase lean muscle mass, and improve your metabolism for the long haul .

How do you get a flat stomach and curves fast?

8 exercises to help achieve a flat stomach Results timeline. Plank. Side planks. Toe reaches. Leg raises. Roll ups. Bicycle crunches. Boat pose. More items... Apr 28, 2022

Can you train full body 5 days a week?

Hence, these must not be attempted daily . The American College of Sports Medicine (ACSM) recommends full-body workout two times a week for beginners and about three-four times a week for seasoned trainers. You can alternate a full-body workout with treadmill, bicycling, and cross training for a good training plan.

What is the number one full body exercise?

1. Squat with overhead press . By adding an overhead press to the classic squat, you're able to target both the upper and lower body with this exercise. Chakoian says that having to focus on both your own body weight and the weight of the dumbbells adds a little cardiovascular workout, too.

Can you build muscle with 3 full body workouts a week?

Once you're out of the newbie phase, “you can still get a lot out of full-body workouts, and you can still get a lot of gains out of three days of training per week ,” Samuel says—so long as you're eating sufficient protein, getting quality sleep, and progressing your workouts so they stay challenging to your muscles.

What does the Curves workout consist of?

Curves incorporates both upper body and lower body strength training exercises, cardio moves, and stretching , allowing you to work every major muscle group. The workout uses hydraulic resistance gym equipment specially designed for women and can be used by a variety of fitness levels.

What is the Curves complete program?

The Curves Complete Meal Plan encourages eating lean proteins, healthy fats, fibre, and good carbohydrates . It is unique in that it works hand in hand with the Curves combined Cardio and Strength Training Workout, helping to increase metabolism and burn fat.

What is the best control on curves?

The most important part of driving a curve or corner is to slow down before you get to it . To drive around a sharp curve or corner, follow this procedure: Slow down. Take your foot off the accelerator and, if necessary, brake.

How long do you stay on each machine at Curves?

How long do you stay on each machine at Curves? Each station on the Curves Circuit lasts for 30 seconds , both on the strength training machines and metabolic recovery stations with low to high impact moves.

STRONG CURVES Spreadsheets + PDF: Bootyful Beginnings & Gluteal Goddess (2024)

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Glute hypertrophy, Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

December 2019 Update:

Bret Contreras has published a new book: Glute Lab. It is getting rave reviews from readers that have been following Strong Curves for years, reporting it has more informational content, more illustrations, new programs, and overall greater depth. Clocking in at over 600 pages, Glute Lab may be the most comprehensive effort published on strength training for women and glute training.

Related: Book Review: The Glute Lab vs. Strong Curves: What’s the Difference?

The Glute Bible

Glute Lab: The Art and Science of Strength and Physique Training

$33.49

The latest and greatest effort from Bret Contreras, aka The Glute Guy.

Everything you've ever wanted to know about how to get stronger glutes and a nicer butt.

Shop Amazon

Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.

08/16/2024 08:49 am GMT

There are 3 different Strong Curves spreadsheets below:

bootyful beginnings (beginner)
gluteal goddess (more experienced)
gorgeous glutes (more experienced, lower body only)

Table of Contents

1 Strong Curves Workout Program Overview (Free PDF)
2 Strong Curves on Boostcamp App
3 Strong Curves Spreadsheets
- 3.1 Strong Curves: Bootyful Beginnings Workout Spreadsheet
- 3.2 Strong Curves: Gluteal Goddess Workout Spreadsheet
- 3.3 Strong Curves: Gorgeous Glutes Workout Spreadsheet
4 Strong Curves Review (Video)
5 Strong Curves FAQs

Strong Curves Workout Program Overview (Free PDF)

To read more about the program and how to do the exercises, here is a sample PDF that Bret published for free. It includes everything up to the actual programs, which are laid out in the spreadsheets below.

Sourcefor the spreadsheets

/r/StrongCurves Communityon Reddit if you have any questions

Check out Strong Curves on Amazon if you want 100% of the programs, tips, and advice from Bret Contreras.

Strong Curves on Boostcamp App

Get App Version of Strong Curves

Strong Curves: Bootyful Beginnings - Boostcamp App

Free

Prefer an app to a spreadsheet? If so, you're in luck!

Boostcamp has a free app version of Strong Curves (Bootyful Beginnings) that you can use directly from your phone.

It tracks your progress and calculates your lifts, just like a spreadsheet.

Works on iOS and Android.

Get Free App

Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.

If you prefer to use a free app version, Boostcamp is a good pick.

It also has other popular programs like 5/3/1, nSuns, Candito, Greg Nuckols, and Reddit PPL.

Strong Curves Spreadsheets

Strong Curves: Bootyful Beginnings Workout Spreadsheet

Just as it sounds, Bootyful Beginnings is an excellent workout program for athletes that many not have much familiarity with the movements needed for the workout program. If you start anywhere, start with this one.

Bootyful Beginnings - Strong Curves Spreadsheets | LiftVault.com

You can find an older version of the Bootyful Beginnings spreadsheet, but I prefer the layout of the one above. Both are the same program.

Strong Curves: Gluteal Goddess Workout Spreadsheet

A more advanced follow up program for graduates of Bootyful Beginnings. The most significant difference vs. Bootyful Beginnings is that the rep volume decreases and the weight increases. Get ready for a strong booty!

Strong Curves Gluteal Goddess Spreadsheet

Strong Curves: Gorgeous Glutes Workout Spreadsheet

Another product of the fabulous /r/StrongCurves community. This is a program spreadsheet for Bret’s Gorgeous Glutes variation of the Strong Curves program.

This is a lower body only program, so you will need to fill in your own upper body or cardio work. There is some space in the spreadsheet to add that in. Lift Vault has bench press programs or you can just swap in the upper body work from another program you’d prefer.

Gorgeous Glutes Spreadsheet | LiftVault.com

Strong Curves Review (Video)

Bret Contreras Gorgeous Glutes Review Weeks 1 - 4 | Diary of a Flexible Dieter Ep. 8

Strong Curves FAQs

What is the Strong Curves program?
- Strong Curves is a strength program design focused on inducing glute hypertrophy and lower body strength.
Do I need lifting experience to start Strong Curves?
- No. Strong Curves has different variations, including “Bootyful Beginnings,” which was designed for beginners. The book explains how to do all exercises (with pictures too!). Beginners welcome!
Is Strong Curves only for beginners?
- Nope! Its “Gluteal Goddess” variation can accommodate athletes with more experience. You can also borrow elements from Strong Curves to incorporate into other programs.
Do I need special equipment to run the Strong Curves program?
- There is some recommended equipment for Strong Curves, which is described in detail in the book. An incomplete list of recommended equipment includes: a squat rack, barbell, dumbbells, and resistance bands. For folks with limited equipment, the book covers how to complete the program with limited amounts of equipment through dumbbell usage and bodyweight exercises.

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

STRONG CURVES Spreadsheets + PDF: Bootyful Beginnings & Gluteal Goddess (2024) - Lift Vault (2024)