I Stopped Seeing Results Until I Changed My Strength Training Routine

I've always had a connection with the gym, but it wasn't until 2019 that I truly committed to a regular fitness routine. It might sound like a common story, but this path began after I experienced a breakup. It wasn't about achieving a revenge physique; it was more about understanding that I needed to invest in myself just as much, if not more, than I was in others.

I had always wanted to be in shape, but after that injury, I thought,Okay, I'm finally going to start taking myself seriously.. I started by taking threestrength training, circuit-based workout sessions per week. With these regular group classes leading me, I began to experience numerous physical advantages—and then, those evolved into mental benefits. I started to observe an improved mood after each exercise session and, eventually, I realized that many of the limits I imposed on myself were purely mental.

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I applied all the knowledge I have acquired to developThe Woman's Guide to Building Strength: Dumbbells.

Every experience I've had has contributed to creating this all-encompassing fitness program. Discovering my own love for exercise, building a regular schedule, challenging myself with my physical and mental strength, and finally, wanting to assist other women in becoming their most powerful selves—I put everything into this book.

These were the primary elements that played a key role in my physical and mental change—andThe The Woman's Handbook for Building Strength with Dumbbells(free for new Women's Health+ Premium All-Access subscribers) will also assist you in reaching your goals. This guide focuses on accessibility. Not only because it needs very little gym equipment, but also because it is tailored for women at various fitness levels. Whether you're a beginner or an experienced exerciser, as you move through each phase of this program, you'll discover that you have the stamina and ability to achieve more than you thought possible. Perhaps you attempt a heavier weight, or you add that extra repetition. When you truly commit yourself, it's incredible what you can accomplish.

Get The Female's Manual for Muscle Building: Dumbbellshere and access our entire collection ofWH Challenges and Guides.

By revealing my fitness journey—and the path it took me to developThe Woman's Guide to Building Strength: Dumbbells—I hope to encourage other women to break through their own barriers as well.

I began visiting the gym at the same time each day.

When I began taking my fitness objectives more seriously, I was determined to make exercise a consistent part of my weekly schedule, integrating it into my Monday through Friday routine: Just like I would go to work every day, I would visit my gym, North County Fitness and Performance, first. Establishing that morning routine on weekdays made me less inclined to miss my workouts, and then the weekend became my time to unwind and recharge. And as I started doing this, Ialso Began to become involved with a group, as I often encountered the same individuals repeatedly. This introduced a sense of responsibility, which significantly aided my fitness regimen in staying consistent.

Surrounded by individuals who inspired me—whether through their words or simply by being in the same environment striving for common objectives—this support enabled me to overcome those times when I felt like giving up.

I picked up dumbbells.

Just when I was starting to feel confident and maintaining a steady fitness routine, the global situation changed because of the COVID-19 pandemic. Naturally, all the gyms were forced to close as well. However, I reminded myself:This won't deter me.

What truly helped me get through the peak of the pandemic was all my home exercises. I already owned a pair of 7.5-pound weights.dumbbells, and I managed to find a 20-pound pair at Target (it was truly the only set left!). There wasn't anything more or less weighty. However, these two pairs really assisted me in making a well-rounded exercise routine: For instance, I would perform dumbbell shoulder presses using the heavier pair anddumbbell lateral raiseswith the lighter weights. This allowed me to design a fitness routine where I could target all body areas and perform various exercises using little equipment.

Top Dumbbells to Enhance Your Exercise Routine

Fitness is what helped me get through the pandemic—it was a real test of time and self-control—and I gradually grew even more passionate about it.

As my physical well-being improved, my mental state also got better, and this change is what kept me motivated. Now, that's what truly drives me to remain committed to my exercise routine—it's mainly for the benefit of my mental health.

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I encouraged myself to aim higher with my fitness objectives (and my personal aspirations).

One day, my gym organized a deadlifting contest. There wasn't a winner or anything— it was more about fostering a sense of community and enjoying ourselves after being separated for so long during the peak of the pandemic. However, another gym joined in, bringing in people I hadn't met before, which really gave the event a competitive atmosphere.

The atmosphere was electric in the room, so I decided to take part. After taking part in a few rounds of the contest, I believed I had reached my limit at 255 pounds. However, I noticed others keeping on adding more weight, and some of my friends encouraged me, "You can lift more." So, I thought,You know what, I'll give it a shot. Let me do this.

I added another 10 pounds to the barbell and continued doing so until I reached 285 pounds. I recall focusing on each deadlift and activating all the necessary muscles to lift that weight from the floor. And when I did, it was a moment of astonishment where I thought, "Oh, I actually did that—285 pounds! I never believed I could lift something that heavy." (A moment where peer pressure worked in a positive way!)

Body Talk: A crucial aspect of this dumbbell routine is grasping the mind-muscle connection, which helps you focus on the specific muscles being targeted and what sensations you should experience during each exercise. This method will allow you to maximize every movement!

That's when it all made sense to me: Whatever you tell yourself, you're establishing that benchmark. Exercising at the gym can truly demonstrate how much more you're capable of—in all aspects of your life. When I started being consistent with my workouts, I took a solo trip. I went to Hawaii, and it was an amazing experience: I could do whatever I wanted, including exploring new activities, and traveling by myself also showed me that, whenever a challenge arises,I I am capable of addressing it.

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Understanding that I had the potential to exceed the self-imposed boundaries I once had motivated me to pursue my aspirations. In 2021, I became a personal trainer while maintaining a full-time corporate position, and in 2022, I began coaching at my San Diego gym. I was attracted to the concept of genuinely assisting women in becoming their best selves through fitness and wellness—both physically and mentally. Everything that fitness has provided me, I wish to offer to other women.

In 2023, I officially launched NellBells Fitness, and by 2024, I officially stepped away from my corporate position to focus entirely on personal training. Currently, I offer online coaching, small group sessions, structured programs, consulting, and other related services. I place a strong emphasis on the connection between body, mind, and soul, which is central to all the teachings at NellBells Fitness. Regarding the soul component, I often ask my clients: What are your interests in life? Reflect on your childhood—what activities brought you joy? How can we integrate those into your weekly routine?

Challenge, Accepted: We integrate progressive overload into the program through supersets and a type of pyramid sets, where the weight increases as the number of repetitions decreases for each set. By the end of the full program, you'll have a solid understanding of strength training. Next step: increasing the weight further! Perhaps you attempt lifting a barbell or begin adding some kettlebell exercises to your routine.

These three elements were essential to my successful transformation:

1. I arranged my exercise sessions in the same manner as I would a medical visit.

Think of it as a must-do—something you can't skip. If the most you can manage is two days per week, that's perfectly fine. Now, check your schedule for the week. Which two days can you set aside for this? After choosing your days, take responsibility for following through. If you miss a session, be kind to yourself, but plan to do the workout on another day that same week. The key is building and establishing the habit of self-discipline.

2. I made protein a priority.

After I started focusing on movement, I also began consuming more nourishing and healthy foods. I was raised in Jamaica before moving to the U.S. when I was very young. Having a father who follows Rastafari taught me the significance of using food as medicine and being proactive about health through diet. Therefore, while I grew up eating nutritiously, once I started exercising regularly, I came to understand the importance of protein. (I'm apescatarian, so there are methods to achieve this even with a limited diet.)

Now, during each meal, I always ensure my plate is vibrant, including some protein, vegetables, and complex carbohydrates. (In my view, this is a more practical approach to eating!)

3. I concentrated on the basics.

The aspect I appreciated most about my gym, North County Fitness and Performance, was the trainers leading each workout session. They would demonstrate the various exercises, explaining each one thoroughly. During the workout, they would adjust form and offer additional guidance. This is why I believe personal training is highly advantageous: it truly helps you grasp the basics. Even now, I push myself to maintain that fresh perspective by integrating different types of training into my schedule—because here's the thing: you won't always find the process enjoyable, but if you stay committed, you will eventually appreciate the results.

Obtain Nellie's 12-week weight training regimen.

The end of The Woman’s How to Build Muscle with Dumbbells urges you to think about your fitness journey: What changes did you observe? Start with the physical ones, because youare I'm going to watch that. However, during this process, what have you observed mentally that has also changed? I believe it can be very revealing when individuals stop focusing so much on appearance and start recognizing the significant benefits strength training can offer their mind as well.

When I reflect on the strength changes I've experienced over the years, I realize that the mental improvements were just as significant as the physical ones. Both aspects contributed to me becoming the most powerful version of myself, and if I was able to achieve it, you can too.

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