I am confused about the timing of the weight lifting exercises.  I have seen exercise videos and the instructors lift the weights at a rapid pace without pausing between repetitions.  Also the counting on some of the exercises on the StrongWomen web site are slightly different from the books. What should I do?

The most important principle is to lift and lower the weights in a smooth and controlled manner.  The exact pace that you lift will depend upon your goals.  If you are trying to increase strength and lean muscle tissue than you need to lower the weight more slowly than you lift it up.  This lowering phase is called the "eccentric" muscle action and is actually more important for building strength than the "concentric" or lifting motion.

The "lifting" and "pause" movements combined should take about 3 seconds in the StrongWomen programs.  The "down" or lowering phase should take slightly longer, about 4 seconds.  Be sure to come to a complete stop and pause for about 1 second after lowering the weight and before starting the next repetition.

To further complicate the matter, many people tend to "count" faster than the clock actually ticks.  For example, it may only take you 1-1/2 to 2 seconds on the clock to count to three, 1-2-3.

You will get the best results by moving in slow and controlled manner and focusing your attention on your technique, breathing and the exercising muscles.