How to Lift Weights 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. As a competitive cyclist, I used to avoid lifting weights because I thought it would injure me or make me slower. After starting strength training in 2010, though, I had a very different experience.
In this episode of the Fuel Your Strength podcast, you’ll hear exactly how to lift weights as an hobbyist athlete 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 7 day sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility.
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Related Episodes
- How to be More Consistent in the Gym Over 40
- Ugly Lifting Face = More Gains?
- Power & Strength Work Over 40
How to Lift Weights as a Hobbyist Athlete – Episode Transcript
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20 years ago, when I was racing mountain bikes, one of the biggest mistakes I ever made was avoiding strength training because I thought it would make me slower on the bike. I can’t fathom today being on the doorstep of 47 as a hobbyist athlete who loves my sport and not having strength training as an insurance policy in my back pocket, but I hear from so many people constantly out there over 40 you love your sport so much you’ve been reading about strength training and why it’s so important, and yet there is something that’s just kind of holding you back. How do you actually strength train as a hobbyist athlete over 40 when you’re already trying to balance a busy life, a busy schedule, and doing the sport that you love.
On this podcast episode, I’m going to fill you in on the exact blueprint that I would use if I were getting started strength training as a hobbyist athlete over 40, if you’re an athletic 40 something woman who loves lifting weights, challenging yourself and doing hard shit, the fuel your strength podcast is for you. You’ll learn how to eat, train and recover smarter so you build strength and muscle, have more energy and perform better in and out of the gym. I’m strength nutrition strategist and weightlifting coach Steph Gaudreau.
The fuel your strength podcast dives into evidence based strategies for nutrition, training and recovery and why, once you’re approaching your 40s and beyond, you need to do things a little differently than you did in your 20s. We’re here to challenge the limiting industry narratives about what women can and should do in training and beyond. If that sounds good, hit subscribe on your favorite podcast app, and let’s go.
Benefits of Strength Training Over 40
Welcome back to the podcast. Thanks so much for joining me this week. We’re going to be getting into it now. We’ve talked tons on this podcast about why strength training is so beneficial for athletes over 40. On this episode, I want to stick a little bit more to the how. How do we do this? And I’m going to be laying out a structure, a template for you that you can use if you want to get started with strength training as a hobbyist athlete over 40. So I’m going to be laying out the structure that I would give you if you just want to begin with the easiest plan possible. This episode was inspired by a couple of things.
The first is a post I made pretty recently, and if you’re watching this video, here it is, you can see it. I put this video on YouTube, so check it out. But it’s a post called mistakes I’ve made as a lifelong mid pack athlete. And I said mid pack, and a couple people I know were like, Steph, come on, like, you’re not a mid pack athlete. My point was, I’m not a professional I’m not making money at this I’m not an elite athlete, and I’m just somebody who has participated in sports my entire life. Athletics are very important to me. They’re very grounding for me. They help me organize my schedule, and of course, now I help other people strength train, to help improve their athleticism.
But one of the very first things I posted is a picture of me the year here was probably about 2010, 2009 I am on my road bike, which is how I used to train for mountain biking. Part of the week I would get miles in on the road bike and on the weekend. And it says mistake number one is avoiding strength training because I thought it would make me slower. And that is actually true. There were many times where I started to hear stuff about strength training, especially, I would say around 2008 2009 2010, and I just thought, are you kidding me? I already feel like I’m too big to be competitive in this sport that, at the time, was really pushing power to weight ratio and just be as small as possible.
Does Lifting Weights Make You Slower?
And of course, I was under eating as part of that. But suffice to say, I was like, why am I gonna strength train and, quote unquote, get bulky and that’s gonna make me slower on the bike? No, thank you. I’m already having a hard enough time as it is, trying to keep up with people in expert categories, semi pro, those sort of things. So I avoided strength training for a long time, until I really stepped into the gym in 2010 which I’ve talked about a lot on this podcast. So I had a bunch of people make comments that were like, oh yes, this was me in my endurance support day as well. And so I wanted to bring this as a topic where we get into somewhat of the the details. The other thing that I saw, and that this was this morning. I saw a video of a lady somebody made it into a meme of sorts.
That is a video of a lady playing pickleball, and she goes to serve the ball, and as she goes to serve the ball, she kind of leans forward and she whiffs the serve she misses with the paddle and her forward momentum. Of moving in a forward direction, plus whiffing the ball meant she started to stumble forward, and you can see her almost stumbling in slow motion forward as she’s trying to catch herself, and then she eventually kind of eats it right on the court. Now hopefully she was okay, but the thing that it highlighted to me was this secondary element that I’m going to talk about today, which is that a lot of athletes avoid power training as well, and it is something that’s super beneficial for their training.
So we’re going to talk about that as a little additional add on. But I just thought this is time to pull out some of these posts I’ve been making on social and turn them into an episode with that in mind. If you’re like, Okay, you know what? I don’t even need to hear the rest of this episode. I just want you to send me free seven days to try strong with Steph. Then you can do that at Steph Gaudreau comm slash workout. This is my two or three day a week strength training program, purposely made for women over 40 who want to improve their strength and muscle and athleticism. So you can check that out. It’s a free sample. You can get a taste of what the program’s like. So let’s go ahead and get into this, and I will give a little bit of a preamble. In case you’ve missed some of my previous episodes about why strength training is so key, because I know for myself, in that picture of me on my bike back in the day, I used to think, Okay, I just need you to be as small as possible.
How Can I Strength Train Without Getting Bulky?
Strength training is just going to make me, quote, unquote, big bulky. It’s going to make me slower. It’s going to add all this muscle to my body that I don’t want when my goal is just to be small and fast. Now, if the narrator could pop in here and be like, Oh, but what happened when she started strength training? I had a race that I did in 2008 and then I did it. I think it was 2011 2010 2011 No, it must have been 2011 because I only started in the gym in 2010 August of 2010 so must have been the following spring. So three year gap I did the same exact race, the same exact course, 56 miles, an ungodly amount of climbing on the mountain bike. It’s a brutal race. The first time, it took me something like nine hours.
The second time I did it was after I had been strength training, and I would say I was riding my bike probably a little bit less by that point, compared to 2008 now you could argue I knew the course a little bit better. Sure that could have been a factor, but I took an hour off my time, an hour off my time, so that was pretty direct comparison. I mean, I can’t do really much more of a direct comparison on myself than running the same course two different times. You know, both times I didn’t have any mechanicals. I was pretty lucky in that way. But took an hour off. My time was pretty significant. So I completed the race in hair over eight hours, if I can remember correctly.
Is Lifting Weights Good for Cycling?
So by that point, I was really pretty convinced of the idea that strength training as a hobbyist athlete was an asset to my training, not a detractor. But I hear this a lot. There’s sometimes folks who are into triathlons, you’re into running, you’re into cycling, you’re a martial artist. A lot of you know that I’m a black belt in Brazilian Jiu Jitsu. I’ve been doing that for nine years. So there are so many times where I’ll hear from people and they’ll express interest or curiosity about strength training, but they’re like, but I’m worried about getting hurt or, you know, it seems so dangerous, and I just think about all of the times when I was out trail running, prepping for Xterra or half marathons, or I was out riding my bike, mountain biking, especially, and I would hit a route or slide out, go over the handlebars, absolutely eat shit.
Right in Jiu Jitsu, people are we’re simulating breaking each other’s limbs, like or joints, you know, like destroying each other’s joints with arm bars and leg locks and shoulder locks and all of these sorts of things, in addition to chokes and all that stuff. So we’re, we’re simulating damaging somebody’s body. And if you compete, which I did a couple years ago, competed at master worlds, let me tell you what it is, not like a in the gym, you know, we’re practicing with our friends, and we’re going to kind of like go a little bit lighter. No. People are out to win. They’re going to make you tap because they’re trying to hurt your joints or choke you out.
Is Lifting Weights Good for Jiu Jitsu?
So there’s a lot of really unpredictable stuff that happens in our sport. I think about that video with the lady in the pickleball play player, right? She’s playing pickleball. You could argue it’s a pretty chill version of racket sports. You know, it’s very social, which we love? We love that idea getting your social time, getting fresh air outside. I mean, it’s fun. Side note, I first played pickleball in 1994
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in gym class. I mean, I don’t know it’s so popular now, but it was funny. That we had exposure to it way back in the day anyhow. So a lot of people think strength training is so dangerous, right? It’s gonna hurt me. I’m gonna get hurt. And I just think of all of the times that crazy shit has happened to me in my other sports that I’ve been doing. We can control the reps, the sets, the weight that we lift, the exercise variation that we’re doing. We can change the tempo. We can change the range of motion. There are so many things that we have really great, tight control over in the gym, compared to our sport, right?
We have a lot more control when the sport as we’re playing our sport, and sport practice is so important in improving but being in the gym, strength training, even doing power training or Plyometrics, we can really take advantage of this idea of making our tissues more resilient and decreasing our longer term likelihood of getting hurt. Because we are strengthening our tissues. We are making our tissues more resilient, right? That is so important. Not only are we able to maybe move more athletically, generate more force and power, but we’re really able to strengthen the quality of those tissues and make it less likely that we’re going to be sidelined and injured doing the sport that we love.
Can Strength Training Help Reduce Injury Risk?
Again, nothing is 100% foolproof, and I would be lying if I said that. You know you’ll never get hurt if you strength train. Strength train, that’s just not realistic, right? But it is one of the best returns on investment of time that you have to give yourself that insurance policy that you’re going to stay active and engaged in your sport for as long as you possibly can. It’s going to make it more likely you stay off the injured list. And I will say this, you know, the primary sport I do right now, like I mentioned, is Brazilian Jiu Jitsu. The people that I train with, especially those of us over 40 in my academy, people skew a little bit older more. It’s not a bunch of like, 18 year olds, it’s more, you know, working professionals, older folks, people over 40, the people who regularly strength train are consistently the ones that spend less time out and off the mat, because they keep getting hurt over and over and over again.
So it is such a great way to keep yourself, literally in the game or doing your sport or activity for much, much longer, with a reduced likelihood of injury or, you know, sitting on the sidelines. So all of that preamble being said, and I think it’s important to mention in case you’re sort of, like, not 100% convinced. You’re like, I don’t know, I’ve been hearing this, but like, is it real? Is it going to be worth my time? So hopefully that gave you a little bit of a nudge if you’ve been kind of on the fence about strength training. So I will say, moving into more of the practical points, practical points that I want to cover in this episode. A lot of the resistance or hesitation that I hear from folks is that they don’t have a lot of time. They’re like, I love training in my sport.
You know, I want to be out running, trail running. I want to be out on the bike. I want to be going to swim practice. I want to be on the mats. I want to be out on the court playing pickleball with my friends in my pickleball league. I want to be playing tennis, whatever the sport is that you love to do. People keep telling me, which is, is a fair point. Hey, I don’t have five days a week to lift. How the hell am I going to make this all work? And it seems at on the surface, very frustrating, because there’s a lot of content on social media now, and it’s interesting to see the trends come and go. I’ve been in this industry long enough that you see the pendulum swing over and over and over again. I have heard from so many people recently that are like, I’m doing five to six days a week in the gym, and it is not working for me.
Can You Build Muscle Lifting Twice a Week?
Now, I’ve said many times on this podcast, there are so many ways that we can split up our strength training in the gym. We call that frequency, right? So frequency is the number of times that we’re lifting a week, and we can split that the lifting split can look a lot of different ways. And I tell you what, I would not want to be in the gym lifting six times a week. I just don’t have the time, because I want to train in my sport. And my body, right? Is harder for harder and harder for me to recover. As I’m getting older, I’m definitely noticing that, right? I’ve been lifting now for 16 years, as of this year, consistently, like no breaks other than vacation.
Basically, I’ve been very, very lucky to not be out for major injuries or surgeries or things like that. So I’ve been consistently training, and I have noticed that recovery for me is just a little bit slower. As I’m getting older. I’ll be 47 in a couple days. So there are many different ways that you can divvy this up in terms of what the lifting split looks like. And so I think that’s why a lot of people get overwhelmed, because there’s a lot right now out there that’s like five six times a week, and women over 40 are constantly coming to me and they’re like, do. This was working for me 10 years ago. It’s not working for me right now based on my circumstances, XYZ. How do I do something else?
And that’s why Strong with Steph is offered in a two or three day a week option at the time of this recording. So here’s how I would lay out the case for two days of strength training a week. Is this the only way? No, I just gave you lots of reasons why. That’s not necessarily the case, and it won’t always work for everybody, but if you’re looking for the gentlest entry point, two times a week can be that sweet spot, because it still allows you plenty of other time to do the things that you need to do for your sport, and to give you enough chance to sort of train high, low, and we talked about in that in the episode on riding the wave with your effort, where you’re sort of like, have harder days and easier days, and when you were trying to put all of that together two days a week, you can get so much accomplished in so far as a lot of great training stimulus with strength training to give you benefit for your sport.
And I’ve told tons of people this, and they are shocked that I have lifted twice a week. This is just what works for me, but I’ve lifted twice a week since about 2018 I had one block of a few months, like three months, where I trained three times a week, and for me, I went back to the twice a week, and that has worked really well for me, really, really well for me. I separate those lifting sessions from each other by sort of like, Monday to Friday. You know, one on Monday, one on Friday, and the lifting is centered around these main pieces. So if you were kind of just looking to dip your toe into strength training, you’re like, Okay, I’m convinced I need to start somehow.
Two Days a Week Lifting Program Over 40
Here is the template that I would give you. All right? Again, is it the only one? No, this is just one that I I would provide. Day one. Day one, you’re gonna have four exercises, okay? Day one you’re gonna have a hinge, kind of hinge. So that’s something in the deadlift family or the hip thrust family. Generally speaking, you’re gonna have a vertical push, vertical press, upper body. Vertical press. You’re going to have some kind of a lunge, or like a unilateral lunge or split squat type of exercise, and then you’re going to have a horizontal pull, a horizontal pull.
Upper body. Okay, so it went lower upper lower body, upper body, lower body, upper body. Four exercises, right? Doesn’t sound like a lot, but if you’re looking for sort of the most minimal program once a week can work for people, that’s like an ultra minimalist program, and it’s really hard to make good momentum happens sometimes because you missed that day for some reason. Now it’s been two weeks since you’ve lifted. Now you’re sore when you get back into the gym again. So if you can do two times a week and do that consistently like you’re doing, pretty fucking great. So day one, hinge, vertical press or vertical push, lunge, horizontal pull.
Day two, four exercises, some kind of a squat. Don’t hear what I’m not saying. To quote Chase again, I’ve said this, this multiple times on last few podcasts. It doesn’t have to be a barbell back squat, right? Some kind of squatting pattern, right? A horizontal push upper body, a unilateral hinge with your lower body, and a vertical pull with your upper body. So what if you’ve noticed here, we’ve kind of like mixed upper and lower and we’ve alternated lower body, upper body, lower body, upper body, so we can do things like implement even super sets depending on the person and what this program looks like. This is not a program, by the way. This is an outline of how I would break down two day a week split for a hobbyist athlete. Now, why would I design it this way?
How Many Exercises Per Workout?
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First and foremost, it keeps the exercises straight forward in terms of the number of exercises. So we’re looking for quality of work here, and we want to control for volume. And I’m not going to get into like, necessarily reps and sets here and again. There are a million ways that we can divvy this up. I’m not saying this is the only way. And in Strong with Steph, we have lots of different rep and set variations depending on which phase we’re in, which which meso cycle we’re in, like which block we’re in. So it does get more sophisticated from here, but you could think two, three sets of eight. Eight to 10 reps.
Okay, so we keep it simple because we give you four exercises. We’re keeping the work in a manageable volume. We’re not giving you 30 sets of 30, but if you’re just getting started, we’re also not necessarily giving you something like heavy doubles or triples, which could require more time for you to learn these patterns and have better movement quality, to get familiar with the technique first, before you start to add more and more load those sorts of things. So that’s why I would set it up like this. And we’ve got alternating work a lot of athletes, hobbyist athletes, you are doing sports where there is something involving your entire body. Swimmers, great example, right, upper body is working, lower body is working. Cyclists, even.
And this is where I spent so many hours of my life on a bike seat. I get it. You think you’re like, I just need to strengthen my legs your upper body, especially if you’re doing something like mountain biking, where you have a little bit more terrain, you’re you are constantly pushing and pulling with your upper body, right? You’re like getting out of saddle, cranking, you know, over obstacles, over different things. So you do need your upper body for that, even though it’s more of a lower body dominant sport, Brazilian Jiu Jitsu, or other martial arts, perfect example. And we are using our legs, using our arms, we are all over the place, on the floor, right?
What’s the Best Full-Body Workout Over 40?
So it gives you that full body exposure, but without smashing the absolute bejesus out of your upper body all on one day, and then your lower body on all the other day. And then you’re like, I’m exhausted. I’ve got to go train after this, and I can’t hold on to anything because my grip is completely fried out. We kind of want to avoid that, so that’s why I would program it like this. I would focus on mostly compound exercises because they’re the most time efficient. Now there can be great use cases for isolation work.
Absolutely as jiu jitsu athlete, my coach has me doing plenty of bicep curls and tricep work, because my elbows, my elbows have taken quite a quite a beating over the last nine years, and I’m finally at a place where they’re really healthy, but we do a lot of they’re like our elbows get a lot of of work, and so strengthening the push pull muscles around the elbow is really important. So there can be amazing use cases of isolation work. But if I were to pare it down to the basics here and giving you the most bang for your buck, I would do mostly compound exercises.
So I’m going to list out an example here in a moment of what those exercises could look like. And as I got used to this plan of two days a week, I would kind of ease in at the beginning, right? I don’t want to just smash myself from week one, but as I got more accustomed to this plan, I would work up to where my working sets had a hard effort, say, seven to nine on a perceived effort scale. We call that rate of perceived exertion, or RPE, or one to three reps in reserve, like I finished my set. And if my coach was standing there and saying, Okay, how many more can you get before your form totally falls apart, you would get, say, one to three reps. So that keeps the work concentrated. It gives you the most bang for your buck in terms of time efficiency, and it keeps the amount of exercises doable enough where you’re not facing the idea of 10 exercises per session.
I just had a client come on. She’s working with me in custom programming, and she was telling me the program she just got done doing was and I fuck, I fucking swear I am not making this up six times a week, between nine and 11 exercises per session, and that’s just in the main work that’s not including things like warm up, movement prep and that sort of thing. As a woman in her early 50s who doesn’t have a lot of time, this is a lot of volume and a lot of exercises for this particular person. So we are not doing that. We’re taking things down and concentrating them a little bit more.
Training Power Over 40
Now I would add a bonus exercise to these sessions. If you’re somebody who feels like you are moving a lot more slowly now that you’re older, and this is very common, because power output, our ability to generate force and do it quickly, will decline. This is one of the first things that goes down. And in that example of the pickleball player in that video, where she was trying to serve the ball and she started to stumble forward like her, her movement was going forward, her momentum, and then she couldn’t she couldn’t stop herself, right? We had to be able to move quickly if we want to catch ourselves from falling.
So this has application outside of sport, but if we want to be able to move quicker in our sport, then including some kind of power work, jumping, plyometrics at the beginning of the session is something that I would have people do. Okay, so if you feel like I’m an athlete, I want to improve my quickness. I want to feel more explosive, more snappy, then a small amount of power work at the top of the workout is something that I program for my lifters.
Now, if you haven’t been doing any jumping and you haven’t jumped since high school. We’re not going to have you do like tall repeat box jumps on day one, because your tissues just aren’t probably prepared for it, right? And that’s ultimately why we get injured doing things is because our tissues haven’t been prepared to cope with that kind of movement, that force, that deceleration, that we that we have to do whatever it happens to be. So I would have my athletes put and again, this is a minimalist sort of like two day week per one power exercise at the beginning of day one before the hinge, and one power exercise on the beginning of day two, before the squat. We want to do those when we’re fresher. So we don’t want to put them at the end of the workout, typically speaking, we want to put them at the beginning when we’re really fresh.
How I Program Power in Strong with Steph for Women Over 40
As I program with Strong with Steph, I take people through how to prepare their bodies for these sorts of power exercises. We start with things that are lower to the ground, or we’re working on landing mechanics, or we’re working on simpler variations, like two jumping off of two feet, not necessarily one foot. And maybe we are doing one jump and stopping and then we’re doing another jump instead of doing continuous jumping, or continuous hopping, or things like that. And there, again, are lots of different ways that we can do this. There are lots of different ways we can do power work without jumping, even so even thinking about things like plate snatches, dumbbell cleans, kettlebell swings, there’s just so many different options.
And in Strong with Steph, I have something like 550 different exercises that are sequenced out over the course of the three years that I have at this point. So suffice to say, we’ve got a lot of different things we can do. Okay? So those are the two template like templates that I would give people for those two days. Now, again, this does not an entire program make there are a lot of different things we would tweak in terms of progression and of course, having a coach on the other side who understands you as an athlete over 40, and the challenges you’re facing outside of the gym and in the gym and in your sport is really where the value of a program comes in. But here’s let’s give you kind of a skeleton here.
Okay, so day one, some kind of deadlift, followed by some kind of a shoulder press, okay, then some kind of a split squat, followed by some kind of a dumbbell row. Okay, so those are our four patterns, hinge, press, lunge, pull, and in the push, pull. Upper body, we’re working different planes, horizontal, vertical. And some of some of my clients, we work a lot of angled pushing. So these aren’t the only two options, right? Like a landmine press, that would be a very simple way of looking at that, where the effort is seven to nine on a perceived effort scale, as I’m getting more familiar with this, and I would say, generally, seven to eight. For most people who are looking at balancing with their sport, we don’t have to go to failure occasionally, like we might push where we have one rep left in the tank.
How Many Days a Week Should a 40 Year Old Lift Weights?
And certainly, as you get more experience, you get to know what that’s like day two, some kind of squat, some kind of bench press, maybe a dumbbell bench press, some kind of a single leg hinge, like a single leg Romanian deadlift, and say, a lat pull down. Okay, so that’s squat push or press, single leg hinge and a vertical pull upper body, right sounds very simple and very approachable. And if you are somebody who is trying to balance this against your sport, we don’t need to over complicate things. Now, as I mentioned, you could add power work at the beginning of those two sessions, say,
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one exercise to begin with, and then we could make it more sophisticated over time. And that’s what I would do. That’s what I would do. I would start with less and see how that goes. A lot of times I get people that come work with me, and recently, I’ve had a few inquiries where people are like, I’m doing five or six days a week. It’s really not working for me, but I am so terrified to do less right? And sometimes these are people who are balancing against another sport. And I know it’s scary to do new things and to try new things, and you could try to taper down and see. If that works. But if I had somebody who was starting out, I would start you out with less and see how that goes.
How Long Do You Need to Recover Between Workouts?
Notice how it impacts your energy, your recovery. How are you feeling when you’re doing your sport? All of those things are really, really important. And if you feel amazing and you’re like, I love this, maybe we could add a third day, but when we come in and we’re shooting for the moon right away and we’re like, Oh no, I gotta be in the gym five times a week, on top of all the sport training that I’m doing for most people, unless maybe you’re really young, your ability to recover is like Wolverine, and you don’t have a lot of other things and responsibilities going on, maybe you have all that time.
Most of the women that I work with over 40 do not. So we need to be time efficient, get the most out of our time and enjoy the benefits of strength training as they relate to life and our support without overcooking it. So that’s how I would lay it out, a two day a week program for hobbyist athletes over 40. Again, as I said and mentioned a bunch of times, in strong with Steph, I lay all of this out for you, including things like exercise selection, what to warm up with, how to progress over the course of a year. If you’re an athlete, you know the value of a training plan for your sport, and the same thing goes for lifting. Having a training plan means you can rest assured that somebody has thought of the not just the short term, but the long term. And those boxes are checked for you, so you can focus more on the output, the recovery, the quality of what you’re doing, and spend less brainpower trying to plan it all out yourself.
Plus humans, we are notorious for gravitating to things we’re already doing well with, but avoiding things we need to improve, especially as athletes. So having a more objective third party can really help you to build the areas that you need growth in, instead of just always doing the same thing over and over again and potentially seeing no improvement, or just kind of, you know, not not seeing much happening, right? So maybe there’s no detriment, but you’re not seeing much of a benefit either.
So if I can help you with that, check out first the free seven day sample of Strong with Steph at stephgaudreau.com/workout and send me any questions that you have about training, about the program, I’m more than happy to answer them. Go check out if doors are open. Would love to have you inside the program and work with you. Last but not least, please help me out. Hit subscribe on your favorite podcast app or streaming platform. It really does help do people find the show and is absolutely free for you. All right, my friend that does it and you know what’s coming until next time, stay strong.