New Rules of Lifting for Women as a group

I got some positive feedback on my recent post about some of us doing the New Rules of Lifting for Women program, together and virtually.

So let’s do this!

Get the book:

You can buy it brand new on for $10 brand new or used for $6. Or you can check your local library and see if they have it. You can also download it for Kindle for $14.00. If you are buying it online, I’d suggest doing so soon to make sure you get it in time — there is a section in the front of the book that is really valuable for you to read.

Pre-August 7th Reading Assignment:

Read pages 1-61 + 109 – 146 (don’t worry, there are lots of graphs in the second reading group)

Notice that while we will be reading through all of the rules including most of the nutritional, I personally will not be following nor will I track any of the eating/meal plan. It is my own personal opinion that we each must figure out what works for our own body – that said, if you decide to follow the meal plan, do so at your own risk.

August 7th NWOL for Women Starts:

The kickoff will be on August 7th which is a Sunday. For the purpose of doing this together, we will go with 3 lifting sessions a week — cardio should be done on your own. I’ll post an update closer to August 7th with how to unofficially officially sign up to do the program with us, the PriorFatGirl Group!

This is a six month program — no joke, right?! Since 6 months is great but pretty extensive, for the purpose of our group here, we are going to do the program for the first three months. Everyone who finishes the three months will be entered into a drawing for a $50 gift card to a store oft their choice, paid for out of my pocket.


I am not a trainer nor a doctor. Please consult a doctor or physician prior to beginning any workout or meal plan. The exercises done virtually as a group are done at each individuals own risk. For the purpose of this program, I cannot answer any questions on individual diets, how to perform an exercise and any other guidance on the book.


  1. LOVE that you are organizing this — it will be phenomenal for you and so many others.

  2. Awesome idea! I just got the book and am getting ready to read it. I’m glad to have some others out there doing this!

  3. Amy Ramos says:

    Oh my goodness! How did I miss this post?!?
    I am definitely in. I did the workouts for two weeks and then I went on vacation and I did not continue.
    I will definitely be a part of this.
    If you or any of your readers have any questions about the book, would be more than happy to explain/clarify. Just send me an email!


  4. Heather says:

    Ok, I have the book. This can be the kick in the butt to read it. Thanks! I do better with peer pressure. πŸ˜‰ (Good kind, only)

  5. Yay! I’m glad we’ve got some time to read the book before starting, I will hopefully have it from the library in the next couple days.

  6. Just downloaded it to my Kindle. Count me in! I love “group” activities!

  7. count me in! Buying book tomorrow!
    Also love “group” activities

  8. Hi! Jen, can you or one of your followers answer a question for me? I do not have access to a gym or a weight machine, but I have free weights – will that work for this plan?

    Thank you!

  9. I can’t wait. This sounds great – I love the idea of a group activity! Thanks for organizing!

  10. Bought it Friday. I already started reading it and can’t wait to start the program!

  11. Great idea! I’ve read the book but haven’t started the work outs yet. Good timing!

  12. Jen,
    Im in.

  13. Done!

    Book is ordered!

  14. Nice! I’ve read the book and am ready to rumble. Heres to building more muscle mass!!

  15. Coincidentally I received this book in the post today! I’d love to take part but the gym I’ve joined isn’t open until September so I won’t be starting until then πŸ™ I’ll be following the posts about it eagerly though. I’m a total gym and weight lifting noob!

  16. awesome! ready to go….

  17. Count me in! Going to buy the book today.


  18. Yay I’m so excited about this! Can’t wait for the book to arrive now, any day now!

  19. I am so excited to do this. Thanks for organizing!!

  20. I would love to do this with you all.

  21. I’ll go ahead and download to my Nook this week and get reading. So excited!!!! This gives me time to finish up the 30 day shred before starting this program. YAY! πŸ™‚ Plus hoping this helps with my strength training for running!

  22. I ordered it just now πŸ™‚

  23. Can’t wait to get started! Thank you so much for organizing this!

  24. Just got my book in the mail and I’m ready to start reading!

  25. Amy Ramos says:

    For the posters who asked if this can be done @ home. In a way, it can but you may not get the same results if you use a barbell. Try the workouts with the free weights and see how you feel.
    good luck!

  26. Diane @therunningwench says:

    I just downloaded it to my kindle. I know strength training is the key to toning and losing weight. all the cardio in the world doesn’t reshape the body. I’m in.

  27. countinggirl says:

    Good timing – I just picked this up on the weekend! I’m in although I’ll have to make some modifications the second week while I’m on holidays.

  28. I just ordered the book! I will be on board for August 7th! Yay!!

  29. kimmieindallas says:

    So excited! I needed to get back to lifting. I’ll be doing it at home I think.

  30. Hi! Is it too late to join in? I actually ordered the book over a month ago. I’ve done most of the reading already but procrastinating on buying the squat rack and barbell. This will be the push I need to get those items purchased.

  31. Jolene Berke says:

    I’m in! Just ordered the book from Amazon. Can’t wait to start! πŸ™‚

  32. This is such a happy coincidence! I posted about starting the program myself yesterday. As you said, this is a six months program so it requires a lot of commitment and dedication. And misery loves company right? πŸ™‚ I will be in the program only one week when you people start this, so I’ll make sure to follow along and get/provide motivation, support, tips and advice

  33. Love this idea, heading over to Amazon right now!!

  34. I’m in!!

  35. I downloaded the book, read most of it last night in one sitting (!).

    I need advice. I just started getting back in shape and I am at the beginning of my weight loss journey. I have lost almost 20 lbs but I have at least 35+ to go for this goal anyway.

    I just started TurboFire. I know how important ST is for a complete fitness plan, but I am afraid about the recovery this program requires. Can I still do my killer cardio/core workouts and be confident I am recovering enough for the program to work?

    Anyone have thoughts?

    • Jen, a priorfatgirl says:

      Hi Amanda, Unfortunately, we cannot advice you on your specific training program and how it may interact with anything else you are doing, especially because I personally am not familiar with TurboFire. What I can tell you is that the New Rules program does encourage cardio days and at any given point in either program, you can decide to take days off or alter a program to make it fit your preference. This is your body so listen to what it tells you!

      Also, please stay tuned for something I plan to share on Friday which may help…

      • Yes, as I was reading it last night he did mention that cardio like kickboxing (TF is a lot of kickboxing moves) would work well with the program.

        Hmmmm. . . I would like to join your group and see how it goes. I definitely plan to implement this, and it will be fun to do it with others. I will just try, as you suggest, to listen to my body and go from there.

        I love being sore and I miss that this go around. So count me in – and thanks for organizing this!

  36. Jen – I think this is a great idea and I’d love to participate. This is just what I need! Would you be willing to do a post on the book itself? Like a review of it and state what you liked about it? Did you have noticeable success when you did it in the past?

  37. Going to pick the book up at the library in the am. Count me in. I need to add in strength training.

  38. Count me in!! Need you gals to keep me motivated

  39. Hi! I’ve been lurking for awhile. I’ve done NROL4W before and am looking forward to another round. I’m in.

    For those who asked. NROL4W can be done at the gym or with free weights at home. There are examples of both in the book.

  40. Hey how do we sign up for this program i got the book and have started the reading… do we just follow along or are we actually registering???

  41. I’m in! got the book in the mail and am set to go!

  42. Is it too late for me to join???!!!

  43. Sorry, had trouble leaving a comment, got two errors. Anyway, I have been away from blogger land for quite some time and I am just catching up on my reading. I could really use the motivation of this! I bought the book, too! Would have bought it anyway…

  44. I cannot thank you sufficient for the post post. Really Cool.


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