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/

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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.

Subscribe to this podcast on your favorite streaming platform for new episodes!

In this episode, you'll learn about common misconceptions in strength training related to gym "cheating." Discover why certain training methods are not only valid but can be the right choice depending on your needs and goals.

You'll get insights into choosing the right techniques and tools for your fitness over 40, especially if you're new to lifting, managing injuries, or looking to optimize your performance.

What you’ll learn in this episode:

• Common myths around strength training tools and techniques.

• How gym machines can be beneficial tools in your workouts.

• Why sumo deadlifts are a legitimate lifting technique.

• Practical reasons to use lifting straps during strength training.

• The importance of individualizing your training approach.

Enjoyed this episode and want more? 

If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout

Share this episode with a friend looking to improve their strength training knowledge.

Subscribe to this podcast on your favorite streaming platform for new episodes!

 

One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program.

Key Takeaways

If You Want to Leverage Your Strength and Hypertrophy, You Should:

1. You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially
2. Think about your goals and make sure your program is aligned with them
3. Use accessory work to break up the repetition and fill in the weak points of your training

Delicious Accessory Additions

I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on. 

It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more.

Building Muscle is a Spectrum

Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals.

I want you to be able to understand the ‘why’, the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for.

Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the comments on the episode page.

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)

Quotes

“I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14)

“We want to get in, be focused, make it count.” (24:01)

“I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27)

“If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22)

“Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27)

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Related Episodes

FYS 434: Progressive Overload: How to Keep Getting Stronger

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

FYS 436: Why Movement Prep & Balance Matter in Strength Training Over 40

FYS 437: Plyo and Strength Development for Women Over 40

 

True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible.

Key Takeaways

If You Want to Harness Strength Development, You Should: 

1. Start small and with an approachable amount of jumping in plyometrics

2. Use strength development to keep your strength as you age and reduce strength limitation

3. Get a program that is well-designed and understands the nuances of exercise progressions

The Why and The How

Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects.

Make Your Programming Work For You

As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results.

Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better.

How does strength training play into your overall health goals? Share your story with me in the comments on the episode page.  

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)

Quotes

“It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools.” (8:08)

“Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises.” (19:50)

“Strong with Steph Programing does include strength development. This is a key aspect for women over 40.” (35:57)

“We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it.” (36:46)

“Just like any other kind of training y'all, progressive overload is critical.” (41:01)

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Related Episodes

FYS 434: Progressive Overload: How to Keep Getting Stronger

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

FYS 436: Movement Prep & Balance

FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy

When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed.

Key Takeaways

If You Want to Improve Your Strength Training, You Should:

1. Give yourself the freedom to warm up and work on balance as a key part of your strength training program
2. Focus on the type of exercises that will help you feel good for longer 
3. Challenge yourself with where your current ability level is and up the ante over time

Consistency is the Name of the Game

When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan.

Strength Training for Every Age

Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great.

Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the comments on the episode page.

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)

Quotes

“Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person.” (2:35)

“Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging.” (6:13)

“Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting.” (21:20)

“Addressing these things through training is very important, and there is something that you can do about it.” (29:08)

“Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload.” (39:24)

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

FYS 434: Progressive Overload: How to Keep Getting Stronger

 

 

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 Takeaways

If You Are Looking for Trainings Tools, You Should:

1. Use autoregulation as a way to adjust your training plan and allow for more flexibility 
2. Remember that you do not have to be perfect or give your all to have a successful training session.
3. 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)

Quotes

“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)

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Study from the Journal of Strength Conditioning Research

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FYS 434: Progressive Overload: How to Keep Getting Stronger

 

Whether you are new to strength training or a seasoned lifter, progressive overload is two common words you have probably heard before. But what do they really mean, and how can you apply them both as a lifter and as a coach? If you are feeling stuck because you are not seeing the gains you are hoping for in your programming, progressive overload could be the puzzle piece you still need to include.

Key Takeaways

If you are interested in progressive overload, you should:

1. Work with a coach or find a strength training plan that is custom to you
2. Gradually build up strength and vary your movements to build your adaptation ability 
3. Remember that this is a great investment in your health if you are honest with yourself

The Key to Long-Term Strength Gains

You see relatively continuous improvement by gradually tweaking the dials of your training and the demands placed on your body over time. If you fail to challenge your body, you will fail to adapt. One of the hardest and most important things you can do is advance your lifting in a way that makes the most of your time and moves you in the right direction. The key is having a plan for your lifting that saves you time and worry when you get into the gym.

Know Why It Matters

Training, coaching, lifting, and recovering are a science and an art. But to really see results, it takes new challenges and an understanding of one's motivation behind the movements. 

Increasing weights or adding more reps, paying attention to rest time, and utilizing different exercises and tempos are all key components to seeing the results you are hoping for. Patience and repetition are the basis of long-term strength training; all you need is the right program!

What role does progressive overload play in your strength training program? Let me know your thoughts in the comments on the episode page.

In This Episode

• What is progressive overload, and what does it mean (2:25)
• Breaking down the science of adaptation and general adaptation syndrome (13:20)
• How to apply progressive overload in your strength training program (20:26)
• Common pitfalls when learning how to manage your progress over time (32:35)
• Best practice advice for those who want to integrate progressive overload into their strength training program (43:05)

Quotes

“When it comes to your strength training, progressive overload is the cornerstone that guides, the guiding principle that steers your training program and training plan.” (2:56)

“To put this into common words, we need a stressor, that’s our training, and we need recovery, which is where we finally experience that adaptation.” (15:56)

“Training is a science and an art. Coaching is a science and an art. Implementing this is a science and an art, and getting to know yourself and/or your clients is really important. (22:37)

“We need to pump the breaks a bit, and find a way to keep you moving forward without accelerating things to the point where you can't recover.” (34:17)

“If you have been lifting the same weights for months and months and months on end, it is time, my friend, you have got to move up in weight.” (39:25)

Featured on the Show

7-Day Sample of Strong with Steph

Apply for Strong with Steph Here

Apply for Strength Nutrition Unlocked HereDynamic Dumbells Program

Annie Miller Pure Programming

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FYS 427: Your Fitness App Calls It Strength Training, But Is It? With Nikki Naab-Levy

 

Have you ever asked yourself what there is to learn from the pursuit of strength? How do the lessons we learn in the gym translate to our lives outside of strength? Alyssa Ages set out on a quest to answer these questions, and in return found a multitude of answers that can help any athletic person get more from their training regime and their life.

Key Takeaways

If you are curious about the true meaning of strength, you should:

1. Connect with your deeper why of strength training outside of the aesthetic value
2. View strength training as something that can connect you more deeply to your body
3. Be aware of the ways in which the strength training mindset can improve your life outside of the gym

Strength In and Out of the Gym with Alyssa Ages

Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength, was featured in The New York Times and Publisher’s Weekly, among others. The book, part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles? 

The True Meaning of Strength

There is something about strength training and the pursuit of strength that is addictive and keeps bringing us back. But why do we love it so much, and feel so satisfied even when it feels hard? It all comes down to the story we tell ourselves. If you view yourself as a person who is able to handle hard shit, there's a good chance you don't mind getting comfortable with discomfort. Through Alyssa’s research, it became clear to her, that if you are purposefully able to do difficult things, the easier all of the things that you encounter in your daily life will start to feel.

You Can Do Hard Things

Building strength, physically, mentally, and emotionally, is all about pushing the boundaries of what humans can do. When strength is a part of your identity, you can discover things about yourself through the training process that will help you both in and out of the gym. Building strength is not just about looking good or feeling good, it is about having agency over your life and what you are doing. The ability to fail over and over again safely, allows you to learn something that is applicable in every other area of your life. That might be why we love it so much.

If you are also searching for the true meaning of strength, share your thoughts with me in the comments of the episode page. 

In This Episode

• Learn about the genre of Strongman Strength Training and the role it played in Alyssa’s journey (8:43)
• Explore what it means to be an athlete or athletic person (19:13)
• Flirting with the edge of being uncomfortable and being in your comfort zone (23:42)
• What Alyssa discovered about women in strength throughout her research (30:10)
• How to address issues that come up when it comes to your strength training abilities or practice (38:24)

Quotes

“In the book, there is very little about what [strength] does physically to your body and your muscles, and almost exclusively about how it impacts everything else you do in your life outside of a gym setting.” (7:50)

“Strongman really showed me that actually, failing was really ok and kind of awesome. Because it was the only way to understand what I actually could do.” (17:23)

“It was just that little shift in mindset that gave me the courage to actually do it.” (20:05)

“It was really incredible to hear from so many women that they said ‘Doing a strength sport taught me that I could love my body not for how it looks, but for what it is capable of doing’.” (30:32)

“Once I started to continue with this routine of going back into the gym, with my coach and trying to do everything really safely as I was going through all of this, it helped me to start to regain this feeling of trust and this feeling of capability in my body.” (42:03)

Featured on the Show

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Alyssa Ages Website

The Secret of Giants by Alyssa Ages

Follow Alyssa on Instagram 

Strongman Video

Full show notes

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FYS 431: Should You Get a Lifting Program?

 

Combining the world of strength training and sport, specifically Brazilian jiu-jjitsu, might seem counterintuitive, but it is exactly the opposite. My guest today is here to show you how a crossover between these two worlds can help you train better, prevent injury, and enjoy the sport you love for longer.

Key Takeaways

If you want to use strength training to improve your sport, you should:

1. Track what you are doing and assess it 

2. Get your body accustomed to stress and impact

3. Be consistent with the low-hanging fruit

Finding a Balance

Alex Sterner, BS, CSCS, is a co-founder and Head Coach of Electrum Performance and the Director of Performance at Jiujiteiro. He received his Bachelor's degree in Strength and Conditioning from the University of Connecticut and obtained a CSCS through the National Strength and Conditioning Association. As a Head Strength Coach of Atos Jiu-Jitsu HQ, he led the S&C training camp that resulted in Atos winning a team Gi World title in 2017 and 2018.

Not All Stress is Built the Same

Some people are afraid to lift heavy due to the threat of injury. But the truth is, your muscular cellular system will respond positively to the right amount of stress. Alex wants to encourage you to get your body accustomed to impact in a respectful and gradual way. 

By harnessing the power of control that you have in the gym, you can teach your body how to trust increment levels of stress so that you can come back from injury and pain with more resilience. This is why strength training is such an important asset and can lead to many more years of enjoying the sport you love so much.

Track Everything

Alex believes that all progress comes down to tracking. Understanding your missteps, and being able to differentiate between short and long-term gains will help you figure out where you are going right and wrong in your training. You don't need a fancy app, just a notebook and a pen. If you can figure out when something you are doing isn't showing up, you can figure out why and make a switch. It may be as simple as adjusting your work-to-rest ratio, but without tracking, you will never figure it out.

If you want to explore strength training options, either specifically for jiu-jitsu or another sport, let me know your thoughts about Alex’s well-balanced and informed approach in the comments on the episode page.

In This Episode

• Addressing the ‘insult’ of strength in Brazilian jiu-jitsu and the benefits you might not realize strength has (13:42)
• Myth busting the belief that lifting weights will cause you to get injured and take you out of your chosen sport (20:55)
• Understanding how liability in the medical system could be skewing your perception of recovery (37:30)
• Common under-rated and over-rated jiu-jitsu specific strength training and why it needs to change (41:32)
• Why the spine is so important in the context of jiu-jitsu and the nuance of loading your spine (53:20)

Quotes

“Heavy lifting; it is not just about building this brute muscular athlete. It's about longevity; it's about preventing injury or minimizing injury so that you can spend more time on the mats.” (10:13)

“When people start to trust that the weight room is this deliberate thing where we don't just make bad things worse… you start to realize that these other environments are way more open than the gym, and you don't have nearly enough control.” (26:53)

“Understand what your limitations are, take whatever you still can, and go from there” (40:23)

“All of it comes down to tracking. Be aware of what you are doing, is it improving? And if it is, great! And if it's not, figure out a switch to make.” (51:25)

“Biological organisms respond positively to stress in the right amounts.” (57:20)

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Electrum Performance Website

Follow Alex on Instagram | YouTube

Full show notes

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Related Episodes

FYS 425: Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin

FYS 431: Should You Get A Lifting Program?