Published by LiftingLindsay
Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.
Listen on Apple PodcastsLindsay explains why someone can be “too lean” to effectively build muscle even if they’re eating at maintenance and maintaining body weight. She argues maintenance calories don’t automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery. Topics discussed: (00:00) - Welcome (01:31) - Social Media Body Bias (06:51) - Maintenance vs Reserves (08:08) - Budgeting Analogy Explained (11:58) - Hormones and Leptin (16:36) - Menopause Muscle Reality (18:58) - For Who and What Goal? (24:13) - Shredded Influencer Myth (30:00) - Is There a Bodyfat Number?? (33:17) - Find Your Sweet Spot (35:19) - Wrap Up Connect With Lindsay Instagram: @liftinglindsay Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health. Learn more at liftinglindsay.com Ready To Train With Us? If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app. Our newest hypertrophy phase has already begun, but you're absolutely not behind. This training block focuses on: ✔ Lengthened position training ✔ Strategic pauses and isometrics ✔ Improving muscle tension ✔ Building strength and muscle with intentional execution ✔ Learning how to make the target muscle do more of the work You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together. Join us HERE
What kinds of things can make someone un-coachable? What factors might contribute to you not getting the gains you're after? And why is Lindsay's response often "do it with me"? Topics discussed: (00:09) - Pop up on podcasts (02:08) - Big PR for Lindsay this week! (03:19) - Do you listen to audiobooks while working out? We need to hear from you! (04:56) - Your brain hits a stopping point before your body does (09:32) - What makes someone uncoachable? (18:20) - Don't present problems for every solution (20:41) - Are you eating enough? (22:56) - My response: do it with me (23:55) - Why did Alex hire a coach even though he knows a lot already (26:19) - What if I don't have the financial freedom to do more? (37:25) - People are so good at collecting information Connect With Lindsay Instagram: @liftinglindsay Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health. Learn more at liftinglindsay.com Ready To Train With Us? If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app. Our newest hypertrophy phase has already begun, but you're absolutely not behind. This training block focuses on: ✔ Lengthened position training ✔ Strategic pauses and isometrics ✔ Improving muscle tension ✔ Building strength and muscle with intentional execution ✔ Learning how to make the target muscle do more of the work You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together. Join us HERE
Have you ever started a new training phase, seen your weights go down, and immediately wondered if you were getting weaker? You're not alone. In this episode, Lindsay breaks down one of the most misunderstood concepts in hypertrophy training: why a decrease in weight does not necessarily mean a decrease in progress. You'll learn why mechanical tension is considered one of the primary drivers of muscle growth, why progressive overload is often misunderstood, and how changing exercise execution can actually increase the challenge placed on the target muscle even when the weight decreases. Lindsay also explains the difference between external load and internal load, the role of stored elastic energy, and why pauses in lengthened positions can create a powerful muscle building stimulus. In This Episode: ✔ What mechanical tension actually is ✔ Why humans crave proof that their training is working ✔ The biggest misunderstanding about progressive overload ✔ The difference between external load and internal load ✔ What stored elastic energy is and how it helps us move ✔ Why weights often decrease when pauses are added ✔ Why less weight can sometimes mean more work for the target muscle ✔ The role of force production and force control in training ✔ What you should measure instead of only focusing on the weight stack Key Takeaways Muscles don't care how much weight is on the machine. They respond to tension. Progressive overload is more than simply adding weight. External load and internal load are not the same thing. Removing assistance from momentum and stored elastic energy can increase the demands placed on the target muscle. A lower weight does not automatically mean a lower muscle building stimulus. Connect With Lindsay Instagram: @liftinglindsay Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health. Learn more at liftinglindsay.com Ready To Train With Us? If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app. Our newest hypertrophy phase has already begun, but you're absolutely not behind. This training block focuses on: ✔ Lengthened position training ✔ Strategic pauses and isometrics ✔ Improving muscle tension ✔ Building strength and muscle with intentional execution ✔ Learning how to make the target muscle do more of the work You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together. Join us HERE Topics: 00:00 Welcome 01:54 Real Goal Tension 02:36 Mechanical Tension Basics 04:23 Progress Overload Myth 08:31 Internal vs External Load 09:42 Leg Press Pause Demo 11:34 Elastic Energy Explained 14:18 Why Pauses Work 16:54 Injury and Control 18:03 How to Measure Progress 19:50 Five Key Takeaways
Topics discussed: (00:00) - Welcome (02:58) - Hunger vs Cravings Explained (04:30) - Follicular Phase Appetite Boost (08:47) - Ovulation and Hormone Shift (12:20) - Luteal Phase Snack Attacks (15:08) - Why PMS Feels So Hard (19:17) - Coaching Strategies and Refeeds (21:57) - Texture Hacks for Satisfaction (26:40) - Cycle Weight Fluctuations (29:37) - Final Takeaways and Goodbye Want More Support? If you are tired of trying to figure this all out alone and want science based coaching that actually helps you work with your body instead of constantly fighting it… Come join us inside the BeStrong Training app. HERE or Get 1:1 Coaching HERE Inside the app you’ll get: Structured workout programs Nutrition guidance Education on hormones, hunger, recovery, and muscle building Weekly coaching Exercise tutorials and form breakdowns A supportive community of women focused on long term health and strength Realistic fat loss and muscle building strategies without extremes This is not about perfection. It is about building a strong body, a healthy mindset, and a sustainable lifestyle you can actually maintain. Join here: LiftingLindsay Training App Connect With Me on Instagram: @ liftinglindsay
Ready to Stop Starting Over? If you're tired of bouncing between being "good" during the week and starting over every Monday, it's time to build a lifestyle that actually lasts. Inside the LiftingLindsay App , you'll learn how to train smart, eat smart, and create sustainable habits that support fat loss, muscle gain, and long term health. Sign up HERE for a free 7 day trial. Inside you'll get: ✓ Science based workout programs ✓ Exercise video demonstrations and form coaching ✓ Nutrition guidance and macro education ✓ Meal plans and recipes ✓ Weekly live coaching calls ✓ Mindset coaching and education ✓ A supportive community of women focused on strength and health The goal isn't just to help you reach a goal. It's to help you become the person who can maintain it. Need More Personalized Support? If you know your biggest challenge isn't knowing what to do, but actually doing it consistently, FitSpace Coaching may be the next step. Sign up HERE Inside FitSpace, you'll work with me, Alex, and our coaching team to create a personalized plan built around your goals, lifestyle, and challenges. You'll receive: ✓ Personalized nutrition coaching ✓ Custom macro recommendations ✓ Accountability and regular coach feedback ✓ Help navigating real life challenges, vacations, holidays, and setbacks ✓ Support breaking self sabotage patterns and building lasting habits You don't have to figure this out alone. Chapters: 00:00 Welcome 00:30 Reward Thinking Trap 01:27 Real Rewards of Consistency 03:30 Weekend Cycle Sabotage 04:50 Diet Mindset Fatigue 08:58 Lifestyle Not Breaks 10:14 Faith and Gym Parallel 19:21 Challenge the Earned It Thought 19:55 How to Work With Me
New TWM (Train With Me) programming starring June 15th! This is my personal programming. We have a 4x or 5x a week option. We’ll be including a 4 week initial block of eccentric work that I cover in the episode and i’m excited for. Come train with me! Get a 7 day free trial HERE ! → home alternatives included → access to my community, recipes, lives, form reviews, etc. → 3x, 4x, 5x a week training options → Specialized programs like ‘intro to lifting’ or ‘Feminenly Fit Arms’ are 2 of my most popular Roig et al. 2009 meta analysis on eccentric vs concentric training (strength and cross sectional area) Franchi et al. research on fascicle length adaptations to eccentric training Maeo et al. research on long muscle length training and hypertrophy Pedrosa et al. research on partial range of motion at long muscle lengths Hägglund and Beyer protocols for tendinopathy rehab Nordic hamstring exercise research for hamstring injury prevention
How do you define bulky when it's not something that can be measured? Social media doesn't tell the whole story of someone's fitness journey, so what can you do when you're struggling with how you feel you look vs reality of how you should be working out? Chapters: (00:08) - Percentage of women who have PMS (05:18) - Women sometimes don't want to get bulky (06:39) - How do you define bulky? (15:29) - Body fat vs muscle on a bulky scale (19:01) - What happens when you focus on your legs? (23:55) - Struggling with how big legs are (32:56) - Social media doesn't tell the whole story (37:18) - Some people are hyper responders (41:30) - Can I get bulky? (47:31) - What do you love about yourself? This is where you stop guessing and start progressing. Join us here → HERE
Lindsay and Alex answer a question from the a BeStrong member Ohksana: I have joined your Be Strong app. I am really liking your style of workouts and am excited to see how it can help me and challenge me. I do have to be honest, the longer rest periods are VERY hard for me. I am used to 45 seconds maybe up to 1 minute so I am trying to work on that. Thanks for the wonderful platform!! Chapters: (00:09) - Best couple at the gym (03:49) - Your injuries aren't necessarily from the gym (10:58) - Lindsay hit a personal best (18:58) - How long should rest periods be? (24:57) - If you move into an extreme diet without intelligent training, you can see huge losses (32:04) - Why do Alex and Lindsay eat so much? (34:43) - What muscle growth responds really well to (40:35) - Your nervous system needs to recover (57:42) - Guidance for rest periods
My latest podcast episode covers the highs and lows of post-diet recovery and unveils a joint coaching venture with Alex. BIG ANNOUNCEMENT #1 Alex and I officially have a team of coaches, and we are now opening spots for 1:1 coaching. This coaching is for women who want to: Build a healthier relationship with food and fitness Stop starting over every Monday Create systems and routines that actually fit real life Improve mindset while still working hard toward physique goals Learn how to train and eat in a sustainable, intelligent way We are only accepting 5 new clients right now. Every time we open coaching, spots fill quickly, so if you’ve been thinking about getting support, book your call ASAP to see if this is the right fit for you. BOOK HERE BIG ANNOUNCEMENT #2 New training cycles officially start TODAY inside the LiftingLindsay Training App. We now have: • 3x/week training programs • 4x/week training programs • Home workout alternatives • Full exercise guidance and training education Inside the app, you also get: • Recipes • Courses • Community support • Science based training and nutrition education The LiftingLindsay Training App is built for women who want to train smarter, eat smarter, build confidence, and optimize their results without falling into all or nothing thinking. Because fitness should improve your life… not become your entire personality. Unless you’ve named your glutes. Then we might need to talk. Join HERE
Lindsay shares how she completed an eight-week fat loss phase. Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE Chapters: 00:00 Introduction 00:36 Why We Yo-Yo Diet 03:03 Simple Macro Strategy 06:39 Scale Fluctuations Explained 10:52 Post Diet Recovery 11:33 Metabolic Adaptations 16:07 Maintenance Overshoot Trap 20:44 Hormones and Hunger Rebound 23:33 Defining Post Diet Recovery 26:39 Lower Steps Increase Fuel 30:12 Perimenopause Sleep Chaos 35:37 Practical Sleep Fixes 41:10 Scale Gain After Diet 45:21 Strength Recovery Solidify Results Lindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) while tracking seriously and judging success by body composition, performance, and recovery rather than the scale.
Lindsay recaps a six-week 25% calorie-deficit fat loss phase she documented for her Be Strong community, emphasizing focusing on calories and protein, minimums for fats and fiber, and avoiding obsessive tracking. She explains why vacations don’t erase real fat-loss progress, detailing how water, sodium, carbs, alcohol, reduced training volume, and digestion can temporarily raise scale weight and change muscle fullness. She shares her untracked, intentional approach at an all-inclusive resort, a small weight increase, and how weight normalized slowly. Finally, she outlines plans for post-diet recovery and maintenance, adjusting steps and calories strategically while prioritizing sustainable lifestyle and body composition over scale numbers. Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE
Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th! Topics discussed in this episode: (00:08) - No for real this time we're going to talk about it (04:24) - When do you need to hire a coach? (07:03) - Should you add calories when an app says you've burned calories? (12:46) - Issues with step trackers (15:36) - Issues with Dexa scans (17:26) - Interpretting the data wrong can cause a stress response (20:56) - We need a blind mode scale (23:20) - The most important thing to remember when it comes to tools (29:12) - How can you be consistent regardless of your situation? (34:06) - Reading: Breaking the Habit of Being Yourself Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE
Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th! Topics discussed: (00:32) - What is a cut? (01:48) - Do the words we use really matter? (05:46) - There comes a point where body weight doesn't mean as much (14:19) - How do I get where you are? (15:07) - Is your life centered around your body? (26:01) - How our steps competition made us discuss the tools we use (33:27) - Be clear about what tools are for (41:54) - Your body loves a regular routine (45:52) - Making small changes to your routine can make all the difference (47:29) - Tools that are misused Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE
You’re not broken… you’re just using the wrong tool for the job. Lifting weights isn’t for fat loss. Cardio isn’t for fat loss. Eating “healthy” isn’t for fat loss. Those are incredible tools… just not for the outcome you’ve been expecting from them. When you understand what each tool is actually designed to do, everything clicks. You stop guessing. You stop spinning your wheels. You finally start seeing progress. In this episode, I break down how to use the right tools at the right time so you can actually reach your goals and stop feeling stuck. And if you’re ready to apply this, come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Simple, high-protein recipes ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE
Be sure to subscribe to my YouTube channel, @ LiftingLindsay , here: https://www.youtube.com/@liftinglindsay Topics: (00:51) - Why I'm talking about the cut experience (07:33) - Dealing with public perceptions, especailly on social media (18:59) - Alex's math lesson (23:18) - People struggle with effort lining up with results (27:45) - Discomfort is a good thing (30:27) - How can people figure out where they actually are? (36:22) - There's a skill to learn your sensitivity to variation (39:56) - Pause and ask yourself these questions
NEW Training programs begin March 9th!!! Here’s your chance to start training with me! You have 4x a week and 3x a week options to choose from. There are home alternatives too! You will also get access to my community with help, support, and all my recipes. Come Train with Us!! Free 7 day trial here Need More help to break through the mental challenges of body image, mental blocks, food noise? Join Forge here
NEW Training programs begin March 9th!!! Here’s your chance to start training with me! You have 4x a week and 3x a week options to choose from. There are home alternatives too! You will also get access to my community with help, support, and all my recipes. Come Train with Us!! Free 7 day trial here Need More help to break through the mental challenges of body image, mental blocks, food noise? Join Forge here
Be sure to subscribe to my YouTube channel, @ LiftingLindsay , here: https://www.youtube.com/@liftinglindsay Topics discussed: 00:00 Welcome Back 00:31 New Strength Goals 01:51 Why I’m Starting YouTube 07:04 3 Women, 3 Lessons 08:49 Story #1: The Bikini Pro With Unreal Quads 13:59 Story #2: “Just Walking More” vs The Real Reason She Got Shredded 17:11 Story #3: The 5'1 Shredded ‘Unicorn’ 24:50 What It Means for You 27:42 Wrap-Up
📣 Lindsay and Alex announce a new coaching experience starting in 2026 , capped at 30 clients , focused on lifestyle skills, accountability, and community support. Program name: Forge 2026 Kickoff: Monday, January 5 Weekly lives and calls, daily “work”, and community-based coaching Bonus: discount for couples who join together Click Here for Forge 2026 Chapters: (00:08) - Introducing Alex's Assistant (03:44) - Learning what's important as you grow as a coach (06:44) - Thinking you're the exception to the rule (11:39) - Why macro coaching fails a lot of people (23:18) - Why do people choose the extreme of macro tracking? (27:01) - What's my rythym? (37:50) - What is it about extremes that appeal to us? (41:13) - Skills you can learn and use
If you're Ready for a new you in 2026? This is not a new diet... it's how to create a new lifestyle! One that helps you hit your goals and KEEP them!!! Are you in?? -> Click HERE