Is your fitness routine stuck in YouTube patchwork mode, but you’re craving real results like toned muscle, more energy, and a program that actually works?

In this Well Line episode, I’m answering Kristen’s question on how to cut through the noise, choose the right strength training plan, and finally make body recomposition happen without spending hours you don’t have.

I’m breaking down exactly how to structure your workouts for maximum impact, how to master progressive overload, target the right muscle groups, and avoid the classic mistakes that stall progress.

Whether you’ve only got 20 minutes or you’re ready for a five-day plan, I’ll show you how to tailor every sweat session, choose the right program (even if you’re working out at home) and finally make progressive overload work for you.

If you’re ready to know how to build a workout routine that actually fits your busy life and delivers real body changes, hit play and let’s dive in.

And if you want to try my all-time favorite workout app, grab your free 30-day trial: https://mindin-my-wellness.captivate.fm/sadieactive

5:45 – Why Piecing Together YouTube Workouts Can Backfire on Your Fitness Goals

7:25 – The Science-Backed Case for Prioritizing Strength Training Over Cardio

9:28 – How to Structure Upper, Lower, and Full Body Days for Optimal Results

12:35 – The Essential Role of Progressive Overload in Body Recomposition

13:41 – How to Tell When It’s Time to Increase Your Weights or Reps

20:19 – Why Area-Specific, Consistent Training Is the Real Game-Changer for Busy Women 

Other Episodes You’ll Love:

• Episode 63: The Benefits of Strength Training in Your 40’s, 50’s and Beyond
• Episode 3: From Small to Strong: Evolving Health Through Strength Training with Sadie Rigby

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode137

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

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Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

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Mentioned in this episode:

Join this year's New Year Reset 8-week program kicking off together on January, 5th 2026. Join today: https://mindin-my-wellness.captivate.fm/reset26

If you’re craving healthy, natural progress on your weight loss journey, check out Motus by Tonum Health and use code DANIM to get 10% off: https://mindin-my-wellness.captivate.fm/tonumhealth