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# Erin Stern

## Sitemaps
[XML Sitemap](https://www.erinstern.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [How to Build a Realistic Training Routine](https://www.erinstern.com/how-to-build-a-realistic-training-routine/): Creating a workout plan that you can realistically follow and maintain is key to long-term fitness success.
- [Good Plyometrics Workout For Beginners](https://www.erinstern.com/good-plyometrics-workout-for-beginners/): When it comes to elevating your workout routine and pushing your athletic performance to new heights, plyometrics should be at the top of your list.
- [Total Body Workout For Women | The Key To Strength & Aesthetics](https://www.erinstern.com/total-body-workout-for-women-the-key-to-strength-aesthetics/): With so many training splits out there, it can be tough to pick a favorite.
- [How To Strengthen Hamstring Muscles](https://www.erinstern.com/how-to-strengthen-hamstring-muscles/): The hamstrings are what's known as "biarticular", which simply means that they cross over two joints rather than just one.
- [Good Shoulder Building Workout For Women | Gym or At Home](https://www.erinstern.com/good-shoulder-building-workout-for-women-gym-or-at-home/): Are you looking to build boulder shoulders?
- [Top 3 Chest Exercises For Women](https://www.erinstern.com/top-3-chest-exercises-for-women/): Top 3 Chest Lifting Exercises
- [An Ultimate Strong and Sexy Leg Workout](https://www.erinstern.com/an-ultimate-strong-and-sexy-leg-workout/): When it comes to building strong and sexy legs, what comes to mind?
- [Add Meaning To Your Life Through Working Out](https://www.erinstern.com/add-meaning-to-your-life-through-working-out/): As creators, we often walk a tightrope between what we want to post and what we think our audience wants to see. In this balance, we can sometimes lose our connection with ourselves.
- [Good Leg Workout On Cable Machine](https://www.erinstern.com/good-leg-workout-on-cable-machine/):  
- [3 Exercises To Help Get A Smaller Waist](https://www.erinstern.com/3-exercises-to-help-get-a-smaller-waist/): A few considerations need to be made before you start looking for exercises to get a smaller waist.
- [Quick Ways to Build Your Gym Confidence](https://www.erinstern.com/quick-ways-to-build-your-gym-confidence/): I think we all experience insecurities or shyness when going into the gym - at least from time to time.
- [A Chest Workout For Women | Firming and Lifting](https://www.erinstern.com/a-chest-firming-and-lifting-workout/): When it comes to women's training, there's usually one muscle group that is neglected - the chest.
- [Erin Stern’s Shoulder Workout For Ultimate Gains](https://www.erinstern.com/erin-sterns-shoulder-workout-for-ultimate-gains/): If you want to build your shoulders or put width on your shoulders, I have a great workout! 
- [Fitness Myths Busted](https://www.erinstern.com/fitness-myths-busted/): Fitness myths seem to take on a life of their own, causing many people to work harder than they have to or deterring people from their goals. 
- [Make Gains With This Band Leg Workout](https://www.erinstern.com/make-gains-with-this-band-leg-workout/): Today we focus on amplifying your workout intensity without the need for additional weights.
- [My Top 6 Supplements As A Bikini Pro Bodybuilder](https://www.erinstern.com/my-top-6-supplements-as-a-bikini-pro-bodybuilder/): My Top 6 Supplements
- [Training The Glutes And Hamstrings | Glute-Ham Tie In](https://www.erinstern.com/best-exercise-for-glute-ham-tie-in/): Are you looking to work on the development of your glutes and hamstrings? If so, the good morning exercise should be a staple in your programming.
- [How To Fix Lopsided Muscles | Muscular Imbalance](https://www.erinstern.com/how-to-fix-lopsided-muscles-muscular-imbalance/): If you grew up playing sports or if you're not ambidextrous, you may have muscular imbalances. Even if you aren't interested in competing in bodybuilding, muscular symmetry between the right and left side is important for injury prevention and for strength building.
- [Figure Out Daily Calories & Macros in Minutes!](https://www.erinstern.com/how-to-calculate-macros/): Video below...
- [Top Quad Exercises | Quad Sweep Workout](https://www.erinstern.com/top-quad-exercises-quad-sweep-workout/): I get the question often about what types of exercises and what set and rep range is best for quads. When it comes to building beautiful quads, you need a combination of big, compound movements, and isolation movements. The compound movements will typically be heavier and performed with lower reps, and this can help train fast-twitch muscles and can help add size to the quads/legs. The isolation movements will typically be lighter and performed with higher reps. These "icing on the cake" exercises can help to add shape to the quads. They'll also allow to really hone in on a specific area of the quad, so you can preferentially grow that area.
- [RDL vs SLDL – Comparing the Two Exercises | Tweak Your Technique with Erin Stern](https://www.erinstern.com/rdl-vs-sldl-comparing-the-two-exercises-tweak-your-technique-with-erin-stern/): In this quick video, we'll cover the differences between the Romanian deadlift (RDL) and the straight leg deadlift (SLDL). After the video, you'll know how each one can benefit your training, if you need either or both, and how to program each exercise into your current routine.
- [My Top 7 Anti-Aging Tips](https://www.erinstern.com/my-top-7-anti-aging-tips/): Working out and eating healthy foods most of the time will go a long way towards maintaining good health long term.
- [Prime Your Glutes for Growth | Best Glute Activation Exercises](https://www.erinstern.com/prime-your-glutes-for-growth-best-glute-activation-exercises/): If you're looking to get the most out of your glute workouts, it's important to take a few minutes before your workout to activate the glutes.
- [Stay Lean Without Dieting | 15 Tips For Staying Lean Year-Round](https://www.erinstern.com/stay-lean-without-dieting-15-tips-for-staying-lean-year-round/): It can take a little work to stay lean year-round, but that doesn't mean you have to diet! Let's go through my top 15 tips for maintaining a lean physique all the time. I wanted to break these down into lifestyle, diet, and training tips to make it easier to follow and implement.
- [Ultimate Barbell Leg Workout | Superhero Legs](https://www.erinstern.com/ultimate-barbell-leg-workout-superhero-legs/): It's been a while since we've done a barbell-only workout! These types of workouts tend to be my favorite for many reasons:
- [Wanting to Compete? How to Start](https://www.erinstern.com/wanting-to-compete-how-to-start/): When it comes to competing, there are many factors to think about! In this video, I'll discuss 5 tips to help you get to stage, have fun doing it, and be successful at it!
- [Top Shoulder Exercises You Need To Try | Grow Your Shoulders](https://www.erinstern.com/top-shoulder-exercises-you-need-to-try-grow-your-shoulders/): Let's grow some shoulders!
- [8 Tips for Boosting Motivation](https://www.erinstern.com/8-tips-for-boosting-motivation/): When it comes to motivation, it's important to understand that motivation can come from two places - intrinsic, from within, or extrinsic, from outside sources.
- [How To Do A Better Lateral Raise | Tweak Your Technique](https://www.erinstern.com/how-to-do-a-better-lateral-raise-tweak-your-technique/): In this video we'll go over some useful cues to help you maximize your results!
- [How to Eat to Gain Muscle | 5 Tips](https://www.erinstern.com/how-to-eat-to-gain-muscle-5-tips/): 5 Quick Tips:
- [Beautiful Upper Back | Full Workout | Erin Stern](https://www.erinstern.com/beautiful-upper-back-full-workout-erin-stern/): Symmetry is key when you're looking to build an impressive physique.
- [How to Shrink Your Waist | Ab Vacuum Tutorial](https://www.erinstern.com/how-to-shrink-your-waist-ab-vacuum-tutorial/): Vacuums can be a tough exercise to master, but offer amazing benefits once you are able to master them and perform them a few times per week.
- [Make Gains With This Training Split!](https://www.erinstern.com/make-gains-with-this-training-split/): Total Body Training can be a viable option for many different training goals!
- [Road to the Bikini Olympia – Erin Stern | Episode 11 | Crossroads](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-11-crossroads/): Hi again! This past weekend was the Bikini Olympia - not the result I was hoping for, but I'm happy with the physique I presented.
- [Road to the Bikini Olympia – Erin Stern | Episode 10 | Peak Week](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-10-peak-week/): Hi again! This weekend marked 1 week out from the Bikini Olympia!Home stretch, baby!
- [Road to the Bikini Olympia – Erin Stern | Episode 9 | Home Stretch](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-9-home-stretch/): Helloooo! This weekend marked 2 weeks out from the Bikini Olympia!
- [Road to the Bikini Olympia – Erin Stern | Episode 8 | Abs Are Made in the Kitchen](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-8-abs-are-made-in-the-kitchen/): Pre-order my latest book here: https://www.penguinrandomhouse.com/bo…New App coming soon - sign up here: https://www.erinstern.com/app-launch/
- [Road to the Bikini Olympia – Erin Stern | Episode 7 | For the Love of It](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-7-for-the-love-of-it/): Helloooo!
- [Road to the Bikini Olympia – Erin Stern | Episode 6 | Back on Track](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-6-back-on-track/): Hi again :)
- [Road to the Bikini Olympia – Erin Stern | Episode 5 | Setback and Change of Plans](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-5-setback-and-change-of-plans/): Heyyyyy!
- [Road to the Bikini Olympia – Erin Stern | Episode 4 | 2 Weeks to Go!](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-4-2-weeks-to-go/): Hi again :)
- [Road to the Bikini Olympia – Erin Stern | Episode 3 | Pushing Thru Plateau](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-3-pushing-thru-plateau/): Hey!
- [Road to the Bikini Olympia – Erin Stern | Episode 2](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-2/): In this series, I'll go over my contest prep for both the Sacramento Pro and the Bikini Olympia.
- [Road to the Bikini Olympia – Erin Stern | Episode 1](https://www.erinstern.com/road-to-the-bikini-olympia-erin-stern-episode-1/): In this new series, I'll go over my contest prep for both the Sacramento Pro and the Bikini Olympia.
- [Full Leg Workout | Get Shredded for Summer](https://www.erinstern.com/get-shredded-leg-workout/): Accelerate your fat loss progress with this workout. We've taken some key techniques and created a comprehensive workout that will help you reach your goals faster. Some of the techniques include:
- [Smaller Waist Workout | No Equipment Needed](https://www.erinstern.com/smaller-waist-workout-no-equipment-needed/): When training, it's common to focus on the muscles we can see.
- [How to Make Gains on the Smith Machine – Top 10 Exercises](https://www.erinstern.com/how-to-make-gains-on-the-smith-machine-top-10-exercises/): The Smith machine is one of those pieces of equipment that people either tend to love or they avoid it completely.
- [The Best Time of Day to Lift Weights](https://www.erinstern.com/the-best-time-of-day-to-lift-weights/): The Best Time of Day to Lift Weights
- [Build An Amazing Back Workout | How to Train the Muscles – Gym or Home](https://www.erinstern.com/build-an-amazing-back-workout-how-to-train-the-muscles-gym-or-home/): When you're training for hypertrophy/muscle gain, it can be more effective to focus on training the muscles instead of training the movements.
- [Build Lower Body Muscle Without Lifting Heavier](https://www.erinstern.com/build-lower-body-muscle-without-lifting-heavier/): Build Lower Body Muscle Without Lifting Heavier Let's talk about ROM - range of motion!

## Pages
- [Supplements for Women](https://www.erinstern.com/supplements-for-women/): Most women do not need more supplements. They need the right ones. The difference between a supplement stack that supports your training and one that wastes your money comes down to understanding what each supplement actually does and when it is worth taking. This guide covers the core supplements for women who strength train, based on the same approach two-time Ms. Figure Olympia Erin Stern uses with her own training and the women she coaches.
- [What Are Macros](https://www.erinstern.com/what-are-macros/): Nutrition & Macros
- [Bodybuilding Meal Prep for Women](https://www.erinstern.com/bodybuilding-meal-prep/): Training without structured nutrition is half a plan. Bodybuilding meal prep is what makes consistent eating possible, week after week, without spending hours in the kitchen every day. This guide covers the exact principles, macro targets, and weekly structure that serious women use to fuel their training and change their body composition.
- [Success Stories](https://www.erinstern.com/success-stories/): TRANSFORMATIONS
- [Affiliate Disclosure](https://www.erinstern.com/affiliate-disclosure/): When you click on an affiliate link and make a purchase, the provider may pay us a commission. This does not increase the price you pay in any way. It simply helps us maintain and improve the website. Affiliate partnerships allow us to continue creating content. We always aim to keep our recommendations honest.
- [Disclaimer](https://www.erinstern.com/disclaimer/): The content on this website does not constitute legal, financial, medical, or any other professional advice. You should always consult a qualified expert before making important decisions. We are not responsible for any decisions made based on our content. All information is provided for general understanding only. Use it at your own discretion.
- [Terms of Services](https://www.erinstern.com/terms-of-services/): You agree to use this website only for lawful purposes. You must not misuse, damage, or attempt to hack any part of the website. The content is provided for general informational use only. Any illegal or harmful activity is strictly prohibited. We reserve the right to restrict access if necessary.
- [Privacy Policy](https://www.erinstern.com/privacy-policy/): We may collect basic personal information such as your name, email address, and any details you provide through contact forms. In addition, we automatically collect non-personal data like IP address, browser type, and pages visited. This helps us understand how users interact with our website. We only collect information that is necessary for improving our services.
- [Programs](https://www.erinstern.com/programs/): WELCOME — YOU'RE IN THE RIGHT PLACE
- [Contact](https://www.erinstern.com/contact/): Have a question about which program is right for you? Need help with an existing purchase? Want to reach Erin for media or collaboration? You're in the right place.
- [About](https://www.erinstern.com/about/): MEET ERIN STERN
- [The Push App](https://www.erinstern.com/the-push-app/): YOUR PERSONAL TRAINING SYSTEM
- [Faqs](https://www.erinstern.com/faqs/): Everything you need to know about Erin's programs and The Push App — before you commit to anything.
- [Home](https://www.erinstern.com/): Featured in:
- [Testimonials](https://www.erinstern.com/testimonials/): Real women. Real results. Explore powerful before-and-after photos from those who followed Erin’s programs and transformed their lives.