Fuel Your Strength
- Episódios
- 461
- Publicação
- quinzenal
- Último episódio
- 10 nov 2026
Sobre o podcast
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.
Episódios 461
Holidays Ruining Your Gym Progress?
The last two months of the year can derail even your most consistent lifting streak. Between the holiday preparations, parties, travel, and family obligations, it's easy to feel like your options are …
Notas do episódio
The last two months of the year can derail even your most consistent lifting streak. Between the holiday preparations, parties, travel, and family obligations, it's easy to feel like your options are white-knuckling a perfect routine or tossing it all out until January even though neither one serves you.
In this episode, you'll get coaching tips for staying strong in the gym through the holidays without giving up the fun, the food, or the downtime. You'll hear a middle-ground approach for lifting and nutrition built on flexibility, plus some mindset shifts so you don't arrive on the doorstep of 2027 feeling burned out.
What you'll learn in this episode:
- Why "I'll just start over in January" sound so tempting
- What's the smallest dose of lifting that still moves the needle when your schedule explodes?
- How to shorten a workout without feeling like you skipped it
- Why"earning" or "burning off" holiday food is a losing game
- What to do the day after you overindulged
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the StrongAF 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.
Fix Your Foot Pain After 40
Feet been nagging you? You're not alone. Plantar fasciitis, sore joints, and tight calves are some of the most common complaints among lifters and athletes over 40. In this episode, I'm chatting with Doctor of …
Notas do episódio
Feet been nagging you? You're not alone. Plantar fasciitis, sore joints, and tight calves are some of the most common complaints among lifters and athletes over 40.
In this episode, I'm chatting with Doctor of Physical Therapy Hector Wang. He explains why foot, ankle, and calf pain often shows up in midlife, especially when you add running, impact, and sport practice to your routine.
Along the way, you'll hear why strength training and physical therapy belong in the same conversation, what the biopsychosocial model gets right (and where it can send you off track), and why common approaches to foot pain – stretching, scraping, or frozen water bottles that feels so good might not be the thing that builds resilience.
What you'll learn in this episode:
- Why are so many athletic women in midlife suddenly dealing with foot pain?
- Is that tight calf really the problem, or is it a signal pointing somewhere else?
- What does a grandma standing up from a low toilet have in common with a heavy sumo deadlift?
- Is the thing that feels good on your feet helping you, or just turning down the volume?
- Which "boring" training quality are you losing year by year, and how can you get it back (and have fun doing it)?
- What's the real test that an injury has actually been rehabbed?
Connect with Dr. Hector Wang on Instagram
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the StrongAF 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.
Flip the Script on Consistency in the Gym
If you've ever told yourself, "I'll start a real lifting program once I'm more consistent," this episode is going to flip that whole idea on its head. We're digging into why waiting to feel ready is actually …
Notas do episódio
If you've ever told yourself, "I'll start a real lifting program once I'm more consistent," this episode is going to flip that whole idea on its head. We're digging into why waiting to feel ready is actually the thing keeping you stuck and what to do instead.
The truth is, consistency isn't something you build before you have a plan. It's something you build because you have one. In this episode, we're breaking down the psychology behind why your brain keeps choosing what feels safe and certain right now over what would actually move you forward and giving you a counterintuitive but powerful reframe to finally get out of your own way.
What you'll learn in this episode:
- Why telling yourself "I'll start when I'm consistent" is backwards and the brain science behind it
- What a pre-commitment device is and why it's one of the most underrated tools for getting your training to stick
- The sneaky way mental bandwidth (or the lack of it) is sabotaging your gym sessions
- How having a structured program eliminates the friction that makes skipping workouts so easy
- Why consistency can't be all-or-nothing
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the StrongAF 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.
Want to Get Your First Pull-Up? Do These 4 Things in the Gym
If a pull-up has been sitting on your goal list for what feels like forever, this one's for you. In this episode, you'll learn 4 things that should be on your to do list if you want to do a pull-up, the exact …
Notas do episódio
If a pull-up has been sitting on your goal list for what feels like forever, this one's for you. In this episode, you'll learn 4 things that should be on your to do list if you want to do a pull-up, the exact things I work on with my lifters in Strong with Steph.
You'll also hear the flip side: the three things to not do if a pull-up is the goal, because a lot of well-meaning advice (and a lot of self-talk) can actually get in the way. Whether you're chasing your very first chin-over-bar moment or you're stuck at the same plateau you've been at for months, this episode will help you reframe your approach, training shifts, and mindset around what "progress" looks like.
What you'll learn in this episode:
- The movement pattern to focus on for strength building for pull-ups
- Why pull-ups aren't just a strength movement - and what to also work on
- One of the most underrated tools for tracking pull-up progress
- Should you use bands or assisted pull-up machines?
- How to reframe your pull-up progress into process goals
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the StrongAF 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.
Breaking the All-or-Nothing Lifting Cycle for Improved Consistency & Progress
Ever hauled fitness equipment onto a plane just so you wouldn't miss a workout on vacation? This episode dives into that story, and if it sounds a little too relatable, you're not alone. If you're a …
Notas do episódio
Ever hauled fitness equipment onto a plane just so you wouldn't miss a workout on vacation? This episode dives into that story, and if it sounds a little too relatable, you're not alone. If you're a high-achieving woman over 40, chances are you've felt like a single missed session is the beginning of the end.
If life's curveballs – travel, injuries, family stuff, midlife hormone chaos – have ever left you feeling like you're wrecking your progress in the gym, this one's for you. You'll learn why rigid all-or-nothing thinking backfires, what "customizing" your training actually looks like in practice, and why the math on taking time off is way more forgiving than your brain wants you to believe.
What you'll learn in this episode:
- Why high achievers are especially prone to this training trap — and how it shows up without you even noticing
- What percentage of the year two weeks off actually represents (the number might surprise you)
- The mindset shift that turns "I failed" into "I customized"
- How to handle the truly unpredictable stuff – injuries, emergencies, poor sleep – without spiraling into rigid all-or-nothing thinking
- Why training is a practice and an art, not a pass/fail test with one right answer
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the Strength Gap 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.
The Missing Progression Trap: Why You're Not Getting Stronger Even Though You're Consistent [The Strength Gap Series]
You're showing up consistently and not looking for shortcuts. So why does it feel like you're just staying busy but not actually getting stronger or building muscle? This episode, the last in the Strength Gap …
Notas do episódio
You're showing up consistently and not looking for shortcuts. So why does it feel like you're just staying busy but not actually getting stronger or building muscle? This episode, the last in the Strength Gap series, has nothing to do with effort or discipline. It's about whether your body has a reason to change from the workouts you're doing.
You'll dive into the difference between exercising and training, why your body stops adapting when the stimulus never changes, and what it means to have progression deliberately built into a program instead of just showing up and doing random things. You'll also hear about the biggest fear that comes up around this gap: that a program with real structure has to be rigid, perfectionistic, and completely inflexible.
Curious which of the four strength gaps is holding your training back? Take the free Strength Gap Quiz at https://stephgaudreau.com/quiz
In this episode, you'll learn:
- The biggest thing your body needs to get stronger, and why simply showing up isn't enough to provide it
- The difference between movement and training
- What it means to be stuck in the "endless middle" of your training, and why that's different from overtraining or a mismatched program
- The house-building analogy that reframes what structure and flexibility actually look like together
- Why you're afraid that a program with progression built in means giving up all flexibility (and what's actually true)
- What changes mentally and physically when you start training with a plan
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the Strength Gap Quiz: https://stephgaudreau.com/quiz
Subscribe to Fuel Your Strength so you don't miss future episodes like this one.
The Program Mismatch Trap: Is Your Lifting Plan Actually Built for Your Goals? [The Strength Gap Series]
You're showing up and putting in work, so why does it feel like your training just isn't clicking? In this episode, you'll continue through the strength gap series by digging into one of the most common and …
Notas do episódio
You're showing up and putting in work, so why does it feel like your training just isn't clicking? In this episode, you'll continue through the strength gap series by digging into one of the most common and most misunderstood reasons athletic women over 40 are struggling to see progress: program mismatch...the program you're following was probably never built with someone like you in mind.
You'll learn why so many popular programs (think bodybuilding splits or powerlifting templates) look great on paper but don't fit well for your life when you're juggling a sport, a packed schedule, and it's more challenging to recover. And you'll hear about what a truly matched program accounts for, why switching programs isn't the same as starting over, and what it actually feels like when your training works in harmony with your life.
Curious which of the four strength gaps is holding your training back? Take the free Strength Gap Quiz at https://stephgaudreau.com/quiz
In this episode, you'll learn:
- Why sweet spot of effective training gets smaller over time
- Why some of the most popular, highest-reviewed programs out there might not be the right fit for you
- The specific mismatch pattern I see over and over with athletic women over 40
- What a program has to account for to be a true match for your goals, your schedule, and your sport
- The sneaky mental cost of sticking with a mismatched program, even when you're "trying your best"
- Why switching to a better-fit program isn't quitting even though it can feel that way
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the Strength Gap Quiz: https://stephgaudreau.com/quiz
Please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
The Inconsistency Trap: How to Lift with Structured Flexibility for Better Progress [The Strength Gap Series]
Ever feel like you're doing everything right in the gym – showing up, lifting, putting in the work – but the progress just isn't there?You're not broken, and you're not alone. This episode is the next in new …
Notas do episódio
Ever feel like you're doing everything right in the gym – showing up, lifting, putting in the work – but the progress just isn't there?You're not broken, and you're not alone.
This episode is the next in new series on the four main strength gaps keeping athletic women over 40 from seeing the results you expect from your training. We're unpacking why these gaps show up more often as you age, what's really going on underneath the frustration, and how to get you moving in the right direction with strength training.
In episode, you'll explore the all-or-nothing trap so many high achieving athletic women fall into with rigid programs that demand perfection, the cycle that keeps wearing you down, and what flexible, real-life-proof programming actually looks like. If you haven't already, take the strength gap quiz (linked below) before diving in so you know exactly which of the four gaps is speaking to you.
Curious which of the four strength gaps is holding your training back? Take the free Strength Gap Quiz at https://stephgaudreau.com/quiz
In this episode, you'll learn:
- Why the "sweet spot" of training gets smaller after 40
- The real reason so many women fall into the all-or-nothing trap, and why it has way less to do with willpower than you think
- The surprising math behind how much effort you need to actually get better results
- What flexible programming actually looks like on paper
- The difference between adjusting your training and losing your progress
- What to aim for in a rough week instead of a perfect one
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the Strength Gap Quiz: https://stephgaudreau.com/quiz
Please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
The Overtraining Trap: How to Do Everything You Love Without Burning Out [The Strength Gap Series]
If you've been lifting consistently but still aren't seeing the strength gains you expect, this episode is for you. This episode kicks off a brand-new series on the four main strength gaps keeping athletic …
Notas do episódio
If you've been lifting consistently but still aren't seeing the strength gains you expect, this episode is for you. This episode kicks off a brand-new series on the four main strength gaps keeping athletic women over 40 from making progress in the gym – and this first installment tackles the most common one: total training load.
You'll learn why the "sweet spot" of effective training gets narrower as you age, how everything from your sport to your lifting sessions to your active lifestyle all draws from the same recovery reserve, and why more workouts don't automatically add up to more results.
Discover what's really happening when your lifting plateaus despite consistent effort, why fear of losing progress often keeps people stuck overtraining, and how a smarter, more strategic approach to training volume can actually get you better results with less burnout. Whether you're training for a half marathon, deep into jiu-jitsu, or just love being active, this episode will help you understand why your current program might be working against you – and what to do instead.
Curious which of the four strength gaps is holding your training back? Take the free Strength Gap Quiz at https://stephgaudreau.com/quiz
In this episode, you'll learn:
- Why your lifting program might be sabotaging you without you even knowing it
- The real reason the training "sweet spot" gets narrower after 40
- Why more lifting days can actually mean less progress
- What recovery is really doing behind the scenes of every strength gain
- The fear that keeps so many women stuck overtraining
- How to organize a program that flexes with your sport instead of fighting it
Enjoyed this episode and want more?
If this episode resonates and you're ready to stop guessing in the gym, take the Strength Gap Quiz: https://stephgaudreau.com/quiz
Please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.
What's the Cost of Chasing Performance & Body Comp at the Same Time?
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 …
Notas do episódio
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.
Build a Stronger Deadlift After 40 With These Strategies
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 …
Notas do episódio
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.
Coming Back from Injury Over 40
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 …
Notas do episódio
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.
Pre-Workout Nutrition for Early Morning Training Sessions
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 …
Notas do episódio
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.
How to Strength Train as a Hobbyist Athlete
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 …
Notas do episódio
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.
How to Stop Quitting the Gym
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 …
Notas do episódio
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.
Strength Training Lessons from 15 Years of Lifting Weights
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 …
Notas do episódio
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.
Rebuilding Strength After 80? Change How You See Aging
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 …
Notas do episódio
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.
Women's Fitness Over 40: Cutting Through the Confusion with Nikki Naab-Levy
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 …
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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
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How to Be More Consistent in the Gym Over 40
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 …
Notas do episódio
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
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The 5 Hard Truths Your Lifting Needs After 40
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 …
Notas do episódio
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.
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How to Adjust Workouts When You're Short on Time
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 …
Notas do episódio
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!
The Over-40 Lifting Formula I'd Follow If I Started Again Tomorrow
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 …
Notas do episódio
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.
How to Start Cardio Again Without Burning Out
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 …
Notas do episódio
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!
"Ugly" Lifting Face = More Gym Gains?
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 …
Notas do episódio
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!
Strength Training Over 40: 4 Lessons For Beginners
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 …
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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.
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Are Lifting Straps Cheating? And Other Gym Controversies
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 …
Notas do episódio
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!
Accessory Work for Strength and Hypertrophy in Women Over 40
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 …
Notas do episódio
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 TakeawaysIf 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
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 SpectrumBuilding 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.
In 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)
"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 ShowGet One Week Free of Strong with Steph Here
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Related EpisodesFYS 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 Strength Training Over 40
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 …
Notas do episódio
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 TakeawaysIf 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
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 YouAs 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.
In 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)
"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 ShowGet 7 Free Days of Strong with Steph
Apply for Strong with Steph Here
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Related EpisodesFYS 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
Why Movement Prep & Balance Matter in Strength Training Over 40
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 …
Notas do episódio
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 TakeawaysIf 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
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 AgeMovement 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.
In 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)
"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 ShowGet 7 Free Days of Strong with Steph
Apply for Strength Nutrition Unlocked
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Related EpisodesFYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40
RPE & Autoregulation: Smart Tools for Strength Gains Over 40
I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a long-term strength training program, especially as a woman …
Notas do episódio
I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a long-term strength training program, especially as a woman over 40. However, it takes understanding the pieces that go into these tools, and a well-rounded program, to really make the most of their benefits.
Key TakeawaysIf You Are Looking for Trainings Tools, You Should:
- Use autoregulation as a way to adjust your training plan and allow for more flexibility
- Remember that you do not have to be perfect or give your all to have a successful training session.
- Collect your own data about yourself and what your body needs throughout your life changes
Learning about Yourself through Strength
Having a performance-forward approach when it comes to your workout intensity is great, but it can leave space for injury or overuse. Using the scales of RPE and Reps in Reserve, you can allow yourself a moment to check in and make adjustments to the structure of your program.
While working with a coach is great, learning how to observe your body and what it needs is something that you can do yourself. These tools will help you understand your body in a way that will encourage sustainability and longevity in your strength training program.
It's All About Flexibility
A good strength training program leaves room for both structure and flexibility. Learning how to adjust your intensity not only helps you learn more about your body, but it can help you tackle those low-energy days without completely giving up and potentially taking a long break.
Autoregulation will keep you moving forward with your program even on lower energy days, which can happen especially as we adjust to new demands on our lives and our bodies. Adjusting the plan based on Autoregulation will help you continue to show up and do your best, while also meeting yourself where you are at.
Are you ready to adjust your effort in order to gain more sustainability and effectiveness in your program? Share your thoughts on this episode with me in the comments on the episode page.
In This Episode- Understand the guiding principles of a well-rounded training program (4:35)
- Learn exactly what RPE and Reps In Reserve are (11:40)
- Why these tools are so useful for women, especially as they age past 40 (16:06)
- What is autoregulation and why it is a useful tool for your workouts (17:51)
- Benefits of RPE and Reps in Reserve for women over 40 (28:02)
- Simple ways you can learn to make the gauges necessary for autoregulation and more (33:31)
"The value of using something like RPE is that it helps to tailor your workout intensity to match your daily energy level, your daily bandwidth, how much capacity you have today." (15:01)
"This isn't a proprietary way for women over 40 to manage their own strength training. However, it is a validated tool that we can use because it is contextually allowing us more flexibility within the structure of a program." (16:25)
"This is all part of the tapestry of your own unique autoregulation and recovery and getting to know yourself over time." (20:47)
"There is structure, but there is also flexibility. And I think that is a really key take-home message and take-home point of this particular podcast." (25:50)
"We have to keep training if we want to continue to either maintain or see gains over time." (30:43)
Featured on the ShowGet 7 Days of Strong with Steph Free Here
Apply for Strength Nutrition Unlocked Here
Study from the Journal of Strength Conditioning Research
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