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, 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 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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If you liked this episode, please leave a rating and review on Apple Podcasts

Related Episodes

Episode 441: “Ugly” Lifting Face = More Gym Gains?

Episode 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40

Episode 434: Progressive Overload: How to Keep Getting Stronger

Strength Training Lessons from 15 Years of Lifting Weights – Episode Transcript

Steph Gaudreau (00:01.324)
I’ve been strength training for over 15 years. And if I could go back and tell beginner me some of the most important lessons I wish I had learned early on, it would be these things.

Steph Gaudreau (00:18.542)
What’s going on? Welcome back to the podcast. I’m so glad you’re here with me this week. I’m trying something new, you know, it’s technically the new year and I decided I was gonna use a new recording software for getting this podcast out. I’m gonna get myself back out on video even though I feel like I’m running myself through this filter of like, what do I look like when I’m speaking and doing the podcast? And sometimes I have to stop and collect my thoughts, but.

Nevertheless, here we are and I’m so glad you’re joining me on this episode, because I’m going to share with you these lessons that I wish I knew when I started strength training way back in 2010. I’ve been consistently lifting for 15 plus years at this point. And part of the process of strength training is just going through all of the lessons, the things that you learn by experience. But if somebody could have whispered these things in my ear,

at the beginning, think it would have saved me a lot of frustration. So I’m gonna share these lessons with you so that you can take them and incorporate them as you are going on, whether you’re somebody lifting on your own, you’re working with me and strong with Steph, or you’re just contemplating getting started. So I think no matter what your experience level, especially if you’re, say, within the first five years of lifting, you can learn something from this episode. Now.

If you are looking to try a sample of Strong with Steph, then go to stephgaudreau.com/workout. This is my progressive strength training program that is purpose-built for women over 40 with structure and flexibility, but you’re gonna walk into the gym with a plan, feeling confident so you’re not confused. You know what to do. You’re gonna save precious brain space and ultimately make faster progress. And the doors just happen to be open right now so you can enroll.

and join us and get started with the coaching that you need and deserve. All right, let’s go ahead and jump into this. So as I mentioned in 2010, I first started strength training. I had picked up weights here and there along the way. And I have a memory of being in gym class, being about 14 years old. And we had a small weight room for our sports teams. And occasionally I think we would cycle through, I think we had PE the first year.

Steph Gaudreau (02:35.266)
two years of high school, so freshman year and sophomore year. I’ll have to check with my BFFs about this because we’re still talking to this day and still best friends. But I think we only had PE the first two years. In any case, we had boys and girls separated in our PE classes. And I distinctly remember going into the weight room and trying some of the equipment, but I had never lifted weights, touched a weight. And after that experience, didn’t…

really stepped foot in a gym until I was about 18 or 19. And that didn’t last. I didn’t know what I was doing. And eventually I kind of left lifting off to the side. I also tried to dabble here and there when I was doing triathlon. I had a very short stint. I used to swim at the Y and I would go into master swim and I have a memory of being in the Y and trying to do something in the weight room, but I didn’t have a plan.

How I Got Started in Strength Training

I didn’t know what the fuck I was doing and that didn’t stick either. So it wasn’t until about 2010, I decided I was going to start strength training. had burned out from endurance sports. was racing a lot of triathlon, long, long distance mountain biking. mean, if you think about an ultra marathon, this would be the equivalent of ultra marathoning, but on a bike and just absolutely burned out, overtrained, under fueled and looking for a change in my life.

went down to the local CrossFit, shout out CrossFit Chula Vista. I’ve talked about Rick and the crew on this podcast before. They are continuing to be great people out in the world, helping people get into fitness. But that was really the first time I had experience with strength training. And I’m so glad that I had the guidance of a class. Say what you will about CrossFit. It has its pros and cons. It’s not perfect, but it was really the first time that I had learned how to…

lift free weights, how to really strength train. We did have some strength training in and amongst all of the Metcons and wads and conditioning and HIIT workouts that we were doing there as well. But it was so life-changing for me and I’ve talked about that a ton on this podcast. I’m not gonna rehash that, but suffice to say, if I could go back to early 30s me, there are some things I would have wanted to impress upon myself because…

Steph Gaudreau (04:56.468)
Strength training, when you’re getting into it, there’s a lot to take in. And I sometimes even take for granted all of the unspoken little things that actually are kind of a big deal. For example, how exactly do you load a barbell? know, little things like don’t strip all of the plates off of one side, especially if you have the bar loaded fairly heavy, because that could make the bar tip off the rack. Little things like that, that I wish…

People had told me, obviously along the way you gather those by experience and I try to do that for my lifters and Strongwith stuff. I’ve got a video, I think about how to unload a deadlift bar without a deadlift jack where you put a five pound plate or two and a half pound plate underneath all of your plates, know, the big bumper plates. And then you kind of elevate it slightly off the floor and then you can strip the plates on and off more easily without the friction of the floor. Little things like that you pick up along the way but there are some really

big things, some kind of broad brushstroke things that in hindsight would have been really helpful to know, right? And recently I did a post about this on my Instagram. Those of you who are like, I don’t wanna listen to a podcast, you can go check that out. But the reason I keep doing these podcasts and I’ve been doing them since 2015 to the tune of 400, almost 450 episodes at this point is because

it really helps to hear people talk through the process, talk through the context, talk through the nuance, and to digest things in a way as if there was a coach with you before you lift or after you lift or you’re driving home from the gym and you’re thinking, gosh, why did I have that experience or how could I make that better? And especially those of you who don’t lift with a coach or a personal trainer, you know, sometimes in a way you’re almost acting as your own de facto coach. So how

can you almost coach your way through this? Now, of course, I would love to work with you on some level in Strong with Steph and kind of give you the blueprint and give you the actual training that you need through a training plan. But even if that never happens and you’re like, I just love this podcast or I wanna share it out with people that I know, I really wanna be able to talk through these things with you from almost that coaching perspective, that trainer’s perspective. And I think that stuff really helps. The more we…

Steph Gaudreau (07:20.236)
we have these conversations or you hear somebody talk through it, the more you understand. And for adult learners, you need to understand the why. Hearing somebody else’s experience or putting yourself in the shoes of a client that I might tell you about is one powerful way that you can really learn. So that’s why I continue to do the podcast. And even though short form content like Instagram reels or YouTube shorts exists, I still keep coming back to the show because I think it’s important

that you have a richer dialogue on the topic. And I know that challenges sort of our own attention spans and how we love just the infinite scroll and we want the information quick, quick, quick, but that doesn’t always lead to learning or action taking. So anyway, that’s a bit of a tangent, but let’s get into these things. And there are so many more, but if I could kind of crystallize some of the things down that I see mistakes that I made.

but also things that I see in my clients that I could share with you, it would be these, okay? So if I could go back until 2010, these things, I would wanna be able to do that. Get in my time machine, let’s go back 15 or 16 years and whisper this into my own ear. So the first one is that form does matter, but it’s important to stop chasing perfection for the sake of perfection.

How Do I Know When to Add Weight?

What do I mean by that? And let’s, I guess, start with the mistake. The mistake is to believe that we can never add a little bit more weight or challenge ourselves because our form is not perfect. And so if we really are stuck on the idea of perfect form at the expense of things like adding load or adding reps and progressing in other ways,

then we’re going to hit this point where our body is no longer adapting to the training that we’re doing, right? So we need to progressively and incrementally stress the body and allow for recovery. And that’s what keeps us moving forward with what we call adaptations or, you know, in slang terms, we will call gains, right? So we wanna continue to make gains, that’s gains in our strength, gains in our muscle mass, gains in power. And, you know, of course we can talk about cardiovascular gains as well, but oftentimes what happens and what I…

Steph Gaudreau (09:43.18)
was really thinking about at the beginning was I had to get the technique down perfectly. And so don’t misunderstand what I’m saying here. One of my favorite YouTubers, Chase Carden, always says, don’t hear what I’m not saying. And I think that’s such a perfect phrase. Don’t hear what I’m not saying here. It is certainly important to have some kind of eye in terms of technique form, right?

want to move well and move efficiently, but sometimes what happens is, and in some spheres of fitness, people really harp on this concept that you must have perfect form before you’re allowed to add any weight. And as I mentioned, that can become a bit of a sticking point. So we don’t need to fall into that idea that perfect technique exists. In a lot of ways, your technique will improve because you are learning a skill.

and skill acquisition, learning new things will improve your technique because you are practicing and your brain is learning, connecting to your, coordinating your movement and you’re learning more efficient ways to do that. Now, have I seen people that years after they started strength training come to work with me in Strong with Steph or they hire me for example, to look at their lifting.

and give them an analysis and we pick out some things that potentially they could improve. Oftentimes it’s positioning of their body in space or something like that, like the bar is too far away from them, it feels a little bit awkward. So can we make small improvements? Sure, but a lot of times the improvements you’re seeking are going to come through practice and experience. I’ve got a whole podcast cooking in my brain right now about experience.

Who is advanced? Who is intermediate? Who is beginner? How do we even determine that? What kind of training is appropriate, et cetera? So that’s coming in the future. But suffice to say, don’t get caught by all of the movement. I guess we would call them, they’re kind of people who scare you out there on the internet and they’re like, my gosh, you’re just one movement away from.

Steph Gaudreau (11:57.614)
throwing out your back or wrecking your spine or all these things, there are so many people who are stuck in this idea that any movement we do is so, so, so, so dangerous. And sure, we need to treat things with respect, but over the long-term, well-programmed outlifting, actually, you know, in the big picture, makes us more resilient, less injury prone, those sorts of things. Now in the short term, while we’re actually doing the thing, sure, but we could argue that for anything like going,

and driving your car down the street, going down the steps of your house, climbing a ladder. I mean, there’s so many other things that could be injurious to you. just think about, don’t keep putting weight off, adding weight. Don’t keep putting that off until you have some magical perfect form because it likely doesn’t exist. What is that perfect form? And you’re leaving improvements on the table in a lot of cases because you’re so afraid to add a little bit of load. Okay, so that’s number one. Number two.

How Much Weight Should I Add At One Time?

It’s kind of related to that. It’s a bit of a segue. Try adding a little bit of weight if it’s been a while. So kind of related to that is this idea that sometimes we get really comfy. We love, our brains love to feel comfy. You know, we’re familiar. We’re comfortable with that weight. It feels like we’re doing something. And so it’s not uncommon when I’m going through my lifters logs in Strong with Steph.

One of the things I’m doing is I am keeping track of how long has it been since they’ve made some increase, whether that’s an increase in volume, reps or sets, or an increase in load, which is the weight that they’re lifting. And so if we see for many, you know, it’s like several weeks and it’s turning into a long period of time that they’re not adding weight, they’re not slowly increasing. We have to kind of ask why.

Is it that they’re afraid to add a little more? Is it that there’s a recovery issue, something else going on, stress? And the way I program is that it is flexible. And again, we wanna keep the big picture in mind. Anyone work out if it’s, you we’re not feeling our best is probably okay because we’re gonna come back in the next day or the next session and feel more recovered and we’re gonna do better. And then we’re back on track, quote unquote. So.

Steph Gaudreau (14:22.604)
We wanna forgive and not be too anal about like one session, but at the same time, we also don’t want to hold back on adding weight. And so I’ll hear this a lot, people are like, I’m just afraid to go up to the next weight. And my response to that is usually, remember you always have the power to put the weight down if you feel like it is way too much and you’ve definitely misjudged and it ends up becoming.

super sloppy or it doesn’t feel safe, sure, you can put the weight down. You don’t have to try to finish the set if you really misjudged. But if it’s always the same weight and it’s kind of that comfort zone where you’re not flinging the weight around because it’s so light, but it’s also the top of the set, the last two or three reps, it’s kind of easy.

the weight’s not slowing down at all, you’re kind of easily doing it, feels like something, some amount of work, but it’s not really challenging you, that’s a pretty good indicator that we could try adding a little bit of weight. Again, progression has, there are lots of parameters in a plan that can be progressed. It’s not always gonna be weight, and it’s certainly not generally gonna be jumping up by huge increments in one session, or in one week, or in one month, but.

can we continue to add a little bit of weight and challenge our muscles, challenge our body to then recover, sorry, to recover and then adapt, right? So we need to introduce that stress and do it in a way that we’re inching forward. If it’s, you know, week to week, can we inch forward a little bit? But we’re doing it in a way that when we recover, we’re actually making improvements. And so I would say, if I could give a little bonus,

Side tip here, the one lift where I see people constantly under loading, actually there’s two, constantly under loading compared to what they’re capable of doing, dumbbell rows, number one. I don’t know what it is about a dumbbell row, but everybody’s doing just a 25. And I don’t say that as if like, if you’re not at 25 pounds yet, that’s totally fine. But like you’ve been lifting for a year and you’re still rowing 25 pound dumbbells for like, say a set of eight.

Steph Gaudreau (16:44.736)
Chances are, you’re way stronger than that, right? Human body much stronger in pulling than pushing. So dumbbell row is probably the top one. The next runner up is anything like a split squat. Whether it’s elevated foot, it’s not elevated, it’s from a deficit, it’s from the floor. Split squats and lunges are the other category that I see being under loaded. So.

I sometimes will in the same workout see equal number of reps for an upper body, say a row and then a superset right into a lower body split squat. Usually in that case, I would have somebody use something like lifting straps because their grip is gonna be challenged. But quite often I’ll see that their split squat weight is the same weight that they rode with. And so our legs are much stronger than our arms. Why are we using the same weight? Sometimes I think it’s out of convenience.

Suffice to say, try adding some weight if it’s been a while. Inch up, get some micro plates or some small change plates or what we call fractional plates, one pound, one and a half pound or one and a quarter pound, two and a half pounds. If you don’t have them, you’d be surprised how many people lift at home and don’t have two and a half pound plates. So really try to start being more incremental with your loading, especially as you get more experienced and it’s likely that the jumps you’re taking are going to shrink down and be a lot smaller. Okay, third.

What Reps are Best for Muscle Growth?

for muscle building specifically. The rep range of what is effective according to the science is wider than you think. Nikki Naab-Levy and I talked about this on a recent episode where, you know, if we go back say 15, 20 years, we didn’t have as much science to put together in high quality studies and draw as much of a sweeping conclusion. Now we have more science on this idea that when it comes to muscle building or hypertrophy,

there is a very wide range of effective, you know, number of reps that you’re gonna do in a set all the way down to five, potentially up to say 30. Or if we’re talking about one rep max, maybe we’re doing 30 % of one rep max for something like those high, high numbers of reps in a set. So the weight is relatively lighter and the weight can also be relatively heavier for fewer reps.

Steph Gaudreau (19:11.854)
So we have this huge range. Suffice to say, it’s not always the stereotypical eight to 12 reps that I think in the past we used to really see. And this is something I wish I had known. I didn’t used to do a lot of isolation exercises or things for the purpose of hypertrophy. A lot of what we’re doing was safe for our strength. So say sets of five or less. But I think we get a little, and I definitely remember being too worried about

my gosh, I’m doing this many reps. What is this good for? my gosh, I’m doing that many reps. What is that good for? And thinking that it had to be so precise. It had to be so precise. So then you get into that sort of middle ground where it’s say maybe between five and eight and you’re like, my God, is this hypertrophy? Is this strength? Like, what is this? And worrying about, and I see this a lot with clients. They’re like, but is this for this or this is for that? And at the end of the day, the thing that matters most

is between five and 30 reps is the effort with which we put into our sets. And so that goes back to a couple of the previous points that I’ve made is that effort, what the best science we have it to this point seems to indicate that effort or mechanical tension, how much tension we’re putting on the muscle. That is very, very important when it comes to muscle building, very important. So it’s key that we are.

picking up a weight that is challenging if we do a set of five, or it’s challenging if we do a set of 30 and everything in between. So again, we see a lot of underloading, I guess I would say, and definitely walking that line between too much, too much volume, pushing too hard, always going to the extreme, that is a line between

that and under loading and always being going too easy, we have to learn what that line is. And that’s where coaching can really help. And things like auto regulation and paying attention to how we feel our recovery and all that stuff. But suffice to say, it’s really important that we challenge the muscle. So we’re really looking at generally speaking, one to three reps in reserve. So that the last two, three reps is pretty hard. If we had do isolation work, sometimes we’ll go up to like, you know, an RPE of nine.

Steph Gaudreau (21:38.51)
Maybe we have about one rep left in the tank, that sort of thing. But we need to challenge our body. We need to challenge our muscles. And I don’t see in a lot of cases that happens enough. It’s definitely something I struggled with.

How Long to Recover Between Workouts?

All right, fourth, recovery as you are over 40 is even more crucial. So I started lifting, I told you I was 31. I’m at the time of this recording, 46, I’ll be 47 next month. Definitely I’ve noticed that over the years,

frequency with which I could train super, super hard started to go down. So I can still train really hard, but I have to space those sessions out more. And overall, I can maintain what I’ve built right now with the experience that I have on fewer days a week. And I have some clients who are newer, they’re balancing against other sports. I just met with a dear friend of mine who was training for a half Ironman and we were talking about what could her lifting look like.

And I told her, hey, I’ve got some other clients who do ultra endurance events and things like that. And they do twice a week of lifting. So every individual person’s gonna vary. Everybody has a different amount that they like to train. But suffice to say, this idea that we’re just gonna smash the crap out of ourselves five days, five, six days a week and go as hard as we can every single day is just a losing game. I’m just gonna be really blunt. You’re gonna get burnt out. Something’s gonna hurt.

God forbid you get an injury. We don’t want to wish that on anyone, but the more you keep pushing without adequate recovery, the worst shape you’re probably going to be in. Even things like joint sensitivity. A lot of my clients notice that through the perimenopause into menopause transition, their joints are more sensitive so we can work with that. But what that means is you have to embrace the idea of recovery. And no, I don’t just mean infrared lights and sauna and cold plunges and you

vibration devices and all of those things that might feel nice, but the best recovery tools that we have are nutrition, sleep, and actually working with our training. So go hard on some days, go easier on others. And I talked about that on a recent episode of how to ride the wave is what I call that strategy. Or sometimes we’re lifting or we’re working out really hard.

Steph Gaudreau (24:05.312)
And then other times we’re training more easily so that we catch a little bit more recovery. But definitely recovery was way easier when I was 31 compared to now 46, 47 years old. So you need to give yourself enough recovery. And this idea that more is more is more is more harder, harder, harder. It’s gonna come back. It’s gonna bite you in the ass pretty hard. So I wish earlier on somebody was planting that seed for me.

How Do You Know If You’re Lifting Hard Enough?

And last but not least related towhat I was talking about with rep range and effort, your face is gonna tell you a lot about your effort level. A lot of times, people who are newer to lifting are like, I’m not sure if I’m going hard, how can I tell? How do I know if I have two or three reps left in the tank? How do I know if my rate of perceived exertion is seven, eight, nine, 10? Maybe it’s more of three or four. How do I know these things? Part of it is through experience. And earlier on,

I was doing the kind of lifting where somebody would tell me what to put on the bar. So for example, in CrossFit, you learn what is prescribed or what is modified weight. And it’s like everybody tries to do X weight, right? And then I did a lot of Olympic lifting where we worked a lot off of percentages. So everything was written out percentages as a percent of one rep max, those sorts of things. I didn’t really learn until much later how to auto-regulate

my own training, meaning how to pay attention to my effort level, and then how to adjust. And auto-regulation, we’ve talked about RPE on this podcast in the past, and I’ll try to link that up. This takes a lot of practice. This is not something you’re gonna learn in one session or in a month or two. It takes a constant, you’re always checking in with yourself, which is why it’s so incredibly valuable. But what about when you’re in the gym in the moment? How can you assess this?

So besides the subjective scales of rate of perceived exertion or reps and reserve, you can look at a couple of things. Film yourself and see how do the last couple of reps move? Does it move with the same speed, the same bar speed or the same dumbbell speed that the first couple of reps moved? In other words, if it’s a working set and you’re moving the weight quickly the whole way through, it never starts to get a little, just a little grindy at the end.

Steph Gaudreau (26:30.424)
that probably tells us you could go up a little bit or you could do a few more reps, right? Sometimes you have the flexibility and we do that in Strong With Stuff where you could do a couple more reps and I give you that range. But that’s one way to tell what happens to the speed of the bar or how things are moving. The second thing, and I think this is much more simple, is to just see what’s going on with your face. I did an episode about this, about quote unquote ugly lifting face and this involuntary response that…

we have when we’re doing something that’s a hard effort. We get this like grimace on our face. And I actually talked about the science of that in that episode, there it’s been studied, not extensively extensively, but there is some interesting research about the involuntary movement of the muscles of the face, mainly related to things like grimacing or like squinting our eyes, those sorts of things that tells us that it is a hard effort. So sometimes instead of getting lost in the sauce of these auto-regulatory scales,

we can just check in with in real time, film yourself, what’s going on with your face? Are you sort of like smiling? And every time I see an influencer demonstrating workouts, and I’ve done this too when I filmed things, because when you’re doing a big filming day, you’re gonna be so tired if you’re lifting a hard effort in all of your demonstrations. Right, for Strong With Steph, we have over 500 videos, many, many, many, many of them, most of them include weights. And so if I were gonna be filming those, which I did over the first,

a couple of years with the program, if I filmed all of those with like max working weight, then I would be absolutely smashed. And so every time I see somebody filming and they’re like smiling and it looks so like he or their expression is very neutral and you maybe they’re not making any expression. That’s usually an indicator to me that like, yeah, that person’s actually a lot stronger than that and they’re bringing the weight down for demonstration purposes. So you can check that yourself by filming.

what your face looks like, film yourself and you can learn so much. Underrated, filming yourself and writing down your progress. Very, very, very, very important. And that’s gonna give you a lot of insight into your progress over time. Okay. All of these things are things I’ve had to learn kind of the hard way right through experience and you will likely as well. But.

Steph Gaudreau (28:52.884)
If I could go back and tell myself, say, hey, watch out for these things as you’re going, it would have made the process of strength training, I think more rich and interesting. And also I would have learned a lot more about myself in the gym. So these lessons, just to recap, form matters, but stop chasing perfection. Number two, try adding a few pounds if it’s been a while since you’ve gone up in weight.

Number three, for muscle mass, the rep range is wider than you think. And so what you really wanna focus on is your effort, your effort in each set, especially if you’re feeling good and it’s an all cylinders day, really important you challenge your muscles. Number four, is even more crucial, especially once you’re over 40, we just don’t recover as fast as we used to.

And then number five, your face will tell you a lot about your effort level. So if you’re struggling to figure out, is this actually hard enough? There’s other things that you can use to help you learn about yourself and check in to see maybe it is time to go up and wait a little bit. I hope this episode has been really helpful for you. I’ve done tons of deep dives into some of these other topics before, but since it has been the 15 year anniversary of me being in the gym and lifting and coaching,

now and working with folks, I really wanted to put together a quick episode that if you’re newer to lifting, could give you some food for thought as you go on. And if you’re working with a coach or you’re following a program, these are still things that you can pay attention to in your own lifting. So I hope this has been really helpful. Please help the show out, hit subscribe on your favorite podcast platform. Make sure you send this to a friend if you think they could use it. And if you want to check out a free sample of Strong With Steph,

so that you walk into the gym knowing exactly what to do when it’s time to lift, then you can go to stephgaudreau.com/workout. I have different levels of support and the doors are open. So I’d love to work with you in whatever capacity makes sense for you, whether you wanna just plug and play and do it on your own, you want a little bit of guidance, there’s options for you there. So go check that out, at least see what it looks like and give it a shot, try it for a week, see the difference in what it’s like to actually include things like.

Steph Gaudreau (31:10.382)
proper warmup and cool down to do some balance work and power work as well. If you wanna start working in jumping and plyometrics, power moves, we start you off at a reasonable spot. So you’re not going to just jump in, no pun intended, too hard, too fast. And then incorporating things like hypertrophy work and strength with main lifts and accessories. It’s all there. It’s all baked in for you, but you do have options. And that flexibility, I think is the hallmark.

of the program. You’re gonna have guidance, but it’s gonna be flexible. I’m gonna take the overwhelm and frustration out of what do you do when you get there? Instead of scrolling through your phone looking for a random workout, you’re gonna know. You’re gonna open the app, it’s gonna be there waiting for you. And I’ve got progression in mind so you continue to improve over time. All right, that does it for this episode of the podcast. Thanks for joining me on Fuel Your Strength. And you know it, stay strong. I’ll see you next time.