Fuel Your Strength is the podcast for athletic women over 40 who lift weights, train in their sport and need to fuel for it. Host Steph Gaudreau, strength coach and performance nutritionist, breaks down exactly how to build real strength through progressive training and eat like the athlete you are. Each week covers the mechanics of getting stronger, the nutrition science that actually fuels performance and recovery, and the value of coaching and support as you train for your next PR or big event.
What does it really take to stay athletic after 40? If you've ever felt torn between pursuing ambitious performance goals and chasing a certain body aesthetic, this episode is for you. Steph sits down with strength, running, and durability coach Alison Heilig to unpack the often-overlooked realities of training, fueling, and recovering as an athletic woman in midlife. From marathon training to strength gains, they explore why trying to "have it all" can sometimes come at a much higher cost than we realize. Together, they dive into the growing pressure women face to be both high-performing athletes and relentlessly lean, and why that expectation is creating more frustration, injuries, and burnout than success. This conversation challenges outdated fitness narratives, encourages women to prioritize long-term performance over appearance, and offers a refreshing perspective on what it truly means to age athletically. What you'll learn in this episode: Why many women unknowingly sabotage their athletic goals while trying to change their body composition. The hidden expectation attached to performance goals that almost no one talks about. How decades of diet culture continue influencing athletic women, even when they think they've moved beyond it. Why fueling enough can actually improve both performance and long-term health after 40. The subtle ways the fitness industry markets differently to women, and why it matters. What it really means to "age athletically" without sacrificing your health along the way. Connect with Alison Heilig: Miles to Go Athletics @milestogoathletics Alison's book: The Durable Runner Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, take the Lifting Quiz: https://stephgaudreau.com/quiz Get the performance meal prep guide at https://go.stephgaudreau.com/mealprepguide Please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
Deadlifts have earned an unfair reputation – especially for women over 40. Scroll social media long enough and you'll hear that they're "too risky," "bad for your back," or something you should stop doing as you age. But the truth is, a well-executed deadlift is one of the most effective exercises for building strength, resilience, and confidence. The key isn't avoiding the movement, but rather learning how to do it well, progressively, and with good load management. In this episode, you'll learn four non-negotiable habits to continue lifting heavy safely, while balancing strength training with your activities, sport, and life outside the gym. If you've ever felt nervous about deadlifting or worried that heavy lifting isn't for women in midlife, this episode will give you a new perspective. In this episode, you'll learn four non-negotiable habits to continue lifting heavy safely, while balancing strength training with your activities, sport, and life outside the gym. If you've ever felt nervous about deadlifting or worried that heavy lifting isn't for women in midlife, this episode will give you a new perspective. What you'll learn in this episode: The deadlift mistake that makes the bar feel heavier than it is What I wish I'd known before hurting my back Why soreness doesn't always mean you're injured The recovery habit most lifters overlook How to build confidence with every deadlift The key to lifting heavy after 40 without beating up your body Why I still deadlift heavy at 47 How to know when to push, and when to back off The biggest reason lifters stop progressing If you're an intermediate lifter with 6+ months barbell experience who wants to ready to add 30-50+ pounds to your deadlift and master your form without worrying about your back, join the priority list for Deadlift Domination: https://go.stephgaudreau.com/dd-prioritylist Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, take the Lifting Quiz: https://go.stephgaudreau.com/quiz Get the performance meal prep guide at https://go.stephgaudreau.com/mealprepguide If you enjoyed this episode, please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
What happens when the thing that keeps you grounded, confident, and connected to yourself suddenly gets taken away by injury? In this episode, you'll hear from strength coach, combat athlete, and student physical therapist Adam Duthie of Gray Beard Black Belt to unpack the messy middle between getting injured and getting back to the activities you love. You'll hear about the physical and psychological realities of rehab, chronic pain, strength training, and returning to sport in your 40s and beyond. From navigating fear around movement to understanding why "just rest it" often isn't enough, this conversation is packed with practical insight for athletes over 40 who want to stay strong, resilient, and active for the long haul. What you'll learn in this episode: Why injuries hit harder than just the physical pain The problem with "just stop training" advice What scans and imaging may not tell you A different way to think about pain and recovery Why some athletes stay stuck after injury The overlooked role of strength training in resilience What's missing from a lot of rehab programs How to stay connected to your sport while recovering Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want to get results. Try 7 days of lifting at https://stephgaudreau.com/workout Get the performance meal prep guide at https://stephgaudreau.com/mealprepguide If you enjoyed this episode, please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
If you train early in the morning, you might be wondering what to eat before your session to arrive fueled and perform well. In this episode, you'll learn how to approach pre-workout nutrition for early morning workouts, especially when you're short on time but still want enough fuel to make it through your session without gassing out. You'll learn how to factor in training intensity, how much time you have before your session, hydration, and what you did the day before. This is a practical episode for athletes over 40. What you'll learn in this episode: How to fuel early morning workouts How training intensity factors in to pre-workout nutrition What to eat if you have 2-3 hours before training Smart pre-workout snack ideas when you only have 30-90 minutes How hydration, caffeine, and electrolytes can impact performance How the food you ate the day before affects your morning training energy Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility. Try 7 days of lifting at https://stephgaudreau.com/workout Get the performance meal prep guide at https://stephgaudreau.com/mealprepguide If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.
If you're a hobbyist athlete over 40 who loves your sport – cycling, running, pickleball, martial arts to name a few – but you've been hesitating to start strength training, this episode is for you. In today's episode of the Fuel Your Strength podcast, you'll hear exactly how to strength train as an athletic woman over 40 without sacrificing time for your sport. This is a simple, sustainable blueprint for building muscle, improving power, preventing injury, and staying in the game long-term – without living in the gym five days a week. What you'll learn in this episode: Why strength training makes you faster – not slower The "Insurance Policy" mindset for athletes over 40 A 2-Day strength training template for athletes How hard should you train? (RPE made simple) Why power training matters after 40 Why less is often more for busy women over 40 Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility. Try 7 days free at https://stephgaudreau.com/workout If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.
Story time! I'm sharing a personal story from my early triathlon days that still shapes how I coaches lifters today. What started as a scary open-water swim became a powerful lesson about progress, patience, and why perfection is not required to move forward. In this episode, you'll reframe how you think about missed workouts, imperfect weeks, and all-or-nothing thinking in fitness. If you've ever felt like skipping one session meant you blew it, this episode offers a grounding reminder: that forward progress counts, even when it doesn't look pretty. What you'll learn in this episode: Why stopping completely doesn't get you any closer to your goals – but imperfect effort does How all-or-nothing thinking quietly sabotages long-term strength training consistency What "just keep swimming" really looks like inside a lifting program Why flexibility is a skill – not a lack of discipline How minimum effective effort can keep momentum alive during hard seasons What strength training consistency actually looks like for women over 40 Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility. Try 7 days free at https://stephgaudreau.com/workout If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.
If I could go back and talk to beginner-me in 2010, there are a handful of strength training lessons I would absolutely whisper in her ear. Not because I did everything wrong, but because so much frustration, second-guessing, and spinning my wheels could've been avoided with a little context and coaching. In this episode, I'm reflecting on more than 15 years of consistent lifting, coaching, and learning the hard way. Whether you're brand new to strength training, a few years in, or coming back after a break, these lessons will help you train smarter, progress more confidently, and stop getting stuck in common traps that hold so many women back, especially after 40. What you'll learn in this episode: Why chasing "perfect form" can quietly stall your strength progress How staying in your comfort zone with weights limits adaptation over time What the research actually says about rep ranges for muscle growth Why recovery becomes a non-negotiable as we get older A surprisingly simple way to gauge whether your sets are hard enough Enjoyed this episode and want more? If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility. Try 7 days free at https://stephgaudreau.com/workout Doors are currently open for enrollment at the time of this episode. If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future conversations like this one.
Is it really never too late to start strength training – even if you're in your 80s and you've never touched a barbell? You'll hear from journalist Clare Johnston of the "Rebuilding Mum and Dad" project, about what happens when older adults begin true progressive strength training from scratch – and why the results can feel straight-up miraculous (without being magic). Clare shares how her parents started lifting in their 80s after years of mobility decline, osteoporosis concerns, and "we've tried everything" frustration. Together, they built a simple garage setup, worked with a coach remotely, and documented the entire journey. If you've ever wondered whether muscle, bone density, balance, and independence can improve later in life, this conversation is for you. What you'll learn in this episode: What actually happens when someone starts strength training for the first time in their 80s Why muscle keeps showing up in every serious conversation about aging well What surprised Clare the most once her parents started lifting regularly How slow progression and coaching changed what seemed "impossible" at first What this journey reveals about fear, confidence, and who strength training is really for Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes.
If you've been feeling like women's fitness over 40 is a nonstop back-and-forth debate - like you're courtside at Wimbledon watching the ball whip from one hot take to another - you're not imagining it. Social media is loud right now, especially when it comes to what women should or shouldn't be doing in midlife. That noise can make it hard to trust your instincts or know what actually matters for building strength and aging athletically. In this episode, I'm joined by strength for hypermobility & nutrition coach Nikki Naab-Levy. Together, we unpack the most confusing fitness narratives floating around right now and give you context that brings you back to center court so you feel confident, grounded, and clear on what works. What you'll learn in this episode: What if "feeling the right muscle" isn't the best way to judge your lift? Are you training for strength… or just training to get tired? Do rest periods actually matter, or is that all overblown? If hypertrophy works across a huge rep range, how do you choose what you should do? What happens when aesthetic fears collide with long-term strength and aging well? Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
Life is life-ing especially in midlife. One day you're fired up, smashing your lifts, and thinking the whole week will be a highlight reel; two days later you're sleep-deprived, stressed, and wondering who parked a bus on your quads. In this episode, you'll learn a structured-yet-flexible strategy to use with your lifting to ride the wave of real-life energy swings so you can keep showing up, build muscle, and actually enjoy the process. We'll break down how to anchor your week with strength, layer in cardio, and use auto-regulation (RPE/RIR) to dial intensity up or down without ditching your plan or your progress. If you're an athletic woman 40+ navigating perimenopause, career, caregiving, and sport hobbies, this practical framework will help you train smarter, recover better, and stay consistent long term. What you'll learn in this episode: Why the "go hard every day" mindset backfires once you hit your 40s and what to focus on instead. The approach that keeps lifters consistent even when life is chaos. How to tell if it's a day to push or pull back without second-guessing your training plan. The simple two-day strength & cardio framework that delivers results without burning you out. The mindset shift that turns "I missed a workout" guilt into sustainable long-term progress. Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
If you've ever heard a coach say "it's not wrong, but it's not right either," you'll resonate with this episode. Dive into the nuance that gets lost in punchy social media hot takes – especially for athletic women over 40 who want strength, muscle, and better performance without the fluff. Get insight into why your progress may feel stuck, what to do about it, and how to build muscle with less frustration. Get practical coaching on progressive overload, program hopping, hypertrophy, auto-regulation, and why DIY training isn't actually "free." What you'll learn in this episode: What happens when you've been lifting for a while… but the weights (and results) haven't really changed? Why "switching things up" might be the reason you're stuck in place. The truth behind words like toned , sculpted , and long and lean and what they really mean for your training. How chasing the number on the scale can quietly derail your performance and progress. The real cost of trying to make up your own workouts, and what it's stealing from your gains. Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
Life doesn't always respect your perfectly planned training week. If you're a woman over 40 following a strength training program, you might be juggling sleep swings, work crunches, hormonal shifts, caretaking, and everything in between. This episode breaks down how to keep your momentum without falling into the all-or-nothing trap so you still get a damn good training stimulus on busy days. Steph explains a simple framework for structured flexibility – keeping the big-picture plan while adapting the day's session. You'll learn three practical ways to modify workouts using RPE / RIR, so you can train smarter, protect progress, and stay consistent in midlife. What you'll learn in this episode: Why "all or nothing" thinking keeps sabotaging your strength progress after 40 The simple shift that lets you keep momentum even when life gets chaotic Three creative ways to make workouts shorter without losing results How to know if you're still training hard enough on those scaled-back days The mindset reframe that makes consistency possible long-term Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
Feeling like the Tin Man when your feet hit the floor – and winded on a single flight of stairs – doesn't have to be "just your 40s." In this episode, we call BS on the idea that midlife means inevitable decline and lays out a clear, doable plan for rebuilding strength, muscle, and pep in your step over the next six months. No doom and gloom here – just evidence-informed training that respects your real life. You'll learn exactly how to structure your workouts for results: which compound lifts to prioritize, how to sprinkle in isolation work the smart way, and why adding power and plyometrics helps you feel quick and athletic again. We'll also touch on where cardio fits for women over 40 so you can train wisely without living in the gym. What you'll learn in this episode: The base of your lifting should be this Should you do cardio with your lifting? Why avoiding power work or impact over 40 backfires When to use isolation exercises Why 6 day a week bro splits aren't working for women 40+ Enjoyed this episode and want more? Ready to have the plan done for you – with full-body strength, smart power progressions, and cardio that actually fits your life? Grab a 7-day sample of Strong with Steph at stephgaudreau.com/workout – then join the program and let Steph lay it out so you can just open the app and lift.
For many women over 40, cardio brings up memories of the 90s and early 2000s – endless hours on the elliptical, chasing a smaller body, and pushing through with Red Bulls and salads. It was an era marked by toxic fitness culture, and the fallout left a lot of us burnt out, swearing off cardio completely. But now, with energy, stamina, and health markers changing in midlife, it might be time to take another look at how cardio fits into your life. In this episode, we explore what it means to rebuild a healthier relationship with cardio. From my personal journey – burnout from endurance sports, swinging the pendulum into strength training, then finding my way back to cardio on my own terms – to practical ways you can ease it back into your routine, this conversation is about healing from old patterns and creating balance. You'll also hear answers to common questions about what counts as cardio, how to tell if it's moderate or vigorous, and how to weave it in with your lifting. What you'll learn in this episode: Why so many women over 40 have a complicated history with cardio The role of diet culture and body ideals in shaping our relationship with endurance exercise How to reframe cardio as a supportive tool instead of punishment Practical ways to bring conditioning back without burnout or dread Guidelines for balancing cardio with strength training so both work together Simple strategies for starting small and progressing over time Motivation for working out episode Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
Ever wonder if you're lifting enough weight to truly see progress? You're not alone – this is one of the most common questions in the gym, especially among athletic women over 40 who want to keep getting stronger without wasting time on unchallenging workouts. In this episode, you'll learn a simple, almost foolproof way to gauge your lifting intensity – one you've probably never considered before – plus how it stacks up with other methods like RPE, reps in reserve, and bar speed. We'll explore what the science says about how your body (and face) signal effort, why "playing it safe" too long can stall your gains, and how to use these cues to choose the right weight every time. Plus, we'll address the appearance-based fears that sometimes hold lifters back and reframe what really matters for strength, longevity, and performance as we age. What you'll learn in this episode: A surprisingly effective visual cue to know if your weights are challenging enough. How facial expressions connect to effort and fatigue – and what research shows. Other key indicators like bar speed, RPE, and reps in reserve to cross-check your effort. Why small, strategic weight jumps are more effective than big, intimidating increases. The bigger trade-off when fear of wrinkles or "ugly lifting face" prevents pushing yourself. Studies: https://pubmed.ncbi.nlm.nih.gov/25435786/ https://pubmed.ncbi.nlm.nih.gov/30562370/ Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
Starting strength training after 40 can feel intimidating—especially when all the internet advice focuses on technical minutiae like deadlift angles or optimal rep ranges. But what if the biggest keys to success weren't about that at all? In this episode, you'll zoom out to the big picture and learn four foundational lessons that will make your strength journey more effective and sustainable from day one. Using a year of personal experience learning to play the drums, this episode draws an insightful analogy between picking up a musical skill and building your strength training practice. If you've been unsure where to begin or find yourself stuck in perfectionist mode, this is the roadmap you've been missing. These aren't quick hacks—they're timeless mindset and behavior strategies that can keep you lifting for life. What you'll learn in this episode: The type of mindset you need when starting something new The thing to seek out early – even if you're a total beginner What to let go of to find joy in the process Why these foundational lessons can help you stick with strength training when things get tough How to apply these ideas whether you're brand new to lifting or getting back into it after a break Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
In this episode, you'll learn about common misconceptions in strength training related to gym "cheating." Discover why certain training methods are not only valid but can be the right choice depending on your needs and goals. You'll get insights into choosing the right techniques and tools for your fitness over 40, especially if you're new to lifting, managing injuries, or looking to optimize your performance. What you'll learn in this episode: Common myths around strength training tools and techniques. How gym machines can be beneficial tools in your workouts. Why sumo deadlifts are a legitimate lifting technique. Practical reasons to use lifting straps during strength training. The importance of individualizing your training approach. Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program. Key Takeaways If You Want to Leverage Your Strength and Hypertrophy, You Should: You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially Think about your goals and make sure your program is aligned with them Use accessory work to break up the repetition and fill in the weak points of your training Delicious Accessory Additions I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on. It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more. Building Muscle is a Spectrum Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals. I want you to be able to understand the 'why', the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for. Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the comments on the episode page . I n This Episode Why accessory work is an essential part of a well-rounded strength training program (8:25) How to program accessory work to align with your strength training development goals (14:33) What is hypertrophy, and what do you need to know to build muscle (22:34) The importance of tempo when it comes to hypertrophy (32:20) Examples of what the flow of a workout should look and feel like and common mistakes (35:17) Quotes "I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you." (4:14) "We want to get in, be focused, make it count." (24:01) "I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective." (32:27) "If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are." (41:22) "Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space." (49:27) Featured on the Show Get One Week Free of Strong with Steph Here Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Why Movement Prep & Balance Matter in St r ength Training Over 40 FYS 437: Plyo and Strength Development for Women Over 40
True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible. Key Takeaways If You Want to Harness Strength Development, You Should: Start small and with an approachable amount of jumping in plyometrics Use strength development to keep your strength as you age and reduce strength limitation Get a program that is well-designed and understands the nuances of exercise progressions The Why and The How Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects. Make Your Programming Work For You As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results. Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better. How does strength training play into your overall health goals? Share your story with me in the comments on the episode page . I n This Episode Why these types of exercises are simply something you cannot skip as you age (4:45) Understanding plyometrics, jumping, and how it can help you improve your overall training (16:34) Specific quality over quantity tips when it comes to power and plyometrics (30:38) How to get over the fear around strength training by understanding the parameters (41:00) What you can do to help your body perform at its best through every stage of life and training (51:30) Quotes "It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools." (8:08) "Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises." (19:50) "Strong with Steph Programing does include strength development. This is a key aspect for women over 40." (35:57) "We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it." (36:46) "Just like any other kind of training y'all, progressive overload is critical." (41:01) Featured on the Show Get 7 Free Days of Strong with Steph Apply for Strong with Steph Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Movement Prep & Balance FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy
When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed. Key Takeaways If You Want to Improve Your Strength Training, You Should: Give yourself the freedom to warm up and work on balance as a key part of your strength training program Focus on the type of exercises that will help you feel good for longer Challenge yourself with where your current ability level is and up the ante over time Consistency is the Name of the Game When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan. Strength Training for Every Age Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great. Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the comments on the episode page . I n This Episode A recap of what we have spoken about so far when it comes to strength training over 40 (2:45) The importance of balance work for longevity as we age (6:45) How movement preparation can improve your training program (14:52) Understanding the role of estrogen when it comes to your joints and their needs (20:16) Examples of balance work and movement prep that show up in the Strong with Steph Workout Plan (30:15) Quotes "Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person." (2:35) "Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging." (6:13) "Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting." (21:20) "Addressing these things through training is very important, and there is something that you can do about it." (29:08) "Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload." (39:24) Featured on the Show Follow Steph on YouTube Get 7 Free Days of Strong with Steph Apply for Strength Nutrition Unlocked Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 434: Progressive Overload: How to Keep Getting Stronger
