# So you want to lift heavy? Get started with barbells with Cassi Niemann

Page: https://stenobird.com/podcast/feisty-women-s-performance-3663324/so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann
Text version: https://stenobird.com/podcast/feisty-women-s-performance-3663324/so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann.md
Podcast: [Feisty Women's Performance](https://stenobird.com/podcast/feisty-women-s-performance-3663324)
Published: 2026-03-09T08:00:00+00:00
Episode link: https://livefeisty.com/category/podcasts/feisty-womens-performance-podcast/
Audio file: https://pdst.fm/e/pscrb.fm/rss/p/pdcn.co/e/episodes.captivate.fm/episode/d46edb51-c7ce-46ae-9c4c-5f855fff260d.mp3
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Duration seconds: 4098

## Resource

In this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training. Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated. And she has practical advice for any woman getting started in the gym or building up their lifting. Key Takeaways: Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you. What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control. Incorporate breath work and understand pelvic floor function for effective and safe strength training For beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movements Cassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels. Links & Resources: Iron Soul Gym The Barbell Club Barbell Medicine Follow Cassi on Instagram: @cassi.niemann Enjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know! Join Feisty at the Grand Traverse in Duluth, MN on October…

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