Stop chasing trends. Start applying what actually works.In this video, I’m breaking down 9 of the biggest fitness myths that are keeping people stuck, frustrated, and spinning their wheels trying to lose fat and build muscle.You’ll learn:▪️ Why avoiding the scale won’t fix the problem and how to actually use it as data▪️ What people get wrong about “everybody’s body is different”▪️ Why your training split might be the reason your progress has stalled▪️ How to create a deficit without eating less▪️ The truth about protein, carbs, and fats for fat loss and performance▪️ Why most people don’t actually need 3 leg days▪️ What your MRI can’t tell you about training▪️ Why squats and lunges aren’t bad for your knees, poor preparation isIf you’re tired of confusion and just want a smart, structured way to train for strength, muscle, and long-term results I built The Lifter’s Blueprint for you.Grab it here → https://keypitfit.com/blueprintyt/getstarted/You’ll get lifetime access, plus free updates every time I add new insights, templates, or form breakdowns.Like the video, subscribe, and share it with a lifter who needs to hear this.Grab th Blueprint here - https://keypitfit.com/blueprintyt/getstarted/Let’s Connect:Instagram: https://www.instagram.com/keyonniadams_dpt/Facebook: https://www.facebook.com/keyonniadamsdpt/Have a question? Drop a comment below. If this video helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

In this episode, I’m breaking down:

• What the number on the scale actually represents
• The real reasons your weight fluctuates 3–5 lbs (or more) every day
• Why daily weigh-ins give you clarity instead of confusion
• Real client examples that prove how tracking the trend creates faster, more sustainable fat loss

If you’ve ever felt frustrated by what the scale says, this will completely change how you view it.

Because avoiding the scale doesn’t protect you, it keeps you stuck.

Are machines safer than free weights? Do you really need one or the other to build muscle and get stronger?

This episode breaks down the real answer behind the “machines vs free weights” debate - without the fear-based fitness takes you see all over social media.

Because machines have their purpose. Free weights have their purpose. But the real benefit is knowing how to use the right tool at the right time

DM me on social media or Email: [email protected]

Grab The Lifter’s Blueprint here:

Let’s Connect:Instagram: Facebook: Have a question? Drop a comment below.

If this episode helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

The truth is… showing up isn’t enough. In this episode, I’ll walk you through the exact process I use with clients to build results-driven workout plans.

You’ve heard it everywhere: “Just recomp! You can build muscle and burn fat at the same time.”Sounds amazing, right? The problem is… that’s not how it actually works.In this video, I break down the truth about **body recomposition vs fat loss**, why most people are stuck spinning their wheels, and what you really need to do if your goal is to:- Lose 15–30 lbs- Get leaner and see muscle definitionHere’s what you’ll learn:✅ What body recomposition really means (and why most people use it wrong)✅ Who can actually recomp ✅ The key differences between **fat loss vs recomp**✅ What the pros (bodybuilders) do that you should take note ofIf you want to stop guessing and finally make progress, you need to understand which phase you should actually be in.Ready to lock into the right training and nutrition for YOUR goals?Grab The Lifter’s Blueprint here → https://keypitfit.com/blueprint/getstarted Join the9 0 Day Intensive Coaching Program https://liftingforwomen.co/training/signup**Let’s Connect:Instagram: https://www.instagram.com/keyonniadams_dpt/Facebook: https://www.facebook.com/keyonniadamsdpt/Have a question? Drop a comment below. If this video helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

Weight loss workouts are not the same as strength training—and if you’re still doing the same workouts that helped you lose weight but aren’t seeing muscle definition or strength gains, this video is for you.In this episode, I break down the key differences between weight loss workouts (circuits, HIIT, random classes) and structured strength training.

If you want to build muscle that shows even when you’re not flexing, hit PRs like squatting 225 for reps or deadlifting 300 lbs, and avoid plateaus, you need to change your approach.What you’ll learn:- Why weight loss-style workouts stop working for muscle and strength gains- How to know when you’ve outgrown your current program- What true strength training looks like (progressive overload, rest periods, repeating lifts)- The next steps if you want visible muscle, strength, and real long-term resultsIf you’re stuck spinning your wheels with random workouts or just “adding weight to the bar” without a plan, this video will show you how to level up your training to keep unlocking gains.
Grab the Lifter's Blueprint for proven training strategies, example splits, and actionable guidancehttps://liftingforwomen.co/blueprint/buy

Changing your workout more than your underwear?

A different workout from your saved folder every time you hit the gym

Constant “muscle confusion.” 

The truth is, your muscles don’t have a brain. So they can’t get confused.

In this episode , I break down: 

▪️Why constantly switching things up is killing your gains

▪️ How long to actually run your program (based on your goal)

If you want to add 50+ lbs to your squats, bench and deadlifts then this a must listen.

Your jaw is gonna drop once you do this.

You’re putting in the work.
Lifting 4x a week.
Doing the squats, RDLs, hip thrusts, bench press…

But at the end of your sets, you still have more left in the tank.
You could’ve squeezed out a few more reps.

👉 And that right there is why you’re seeing progress — but not as fast as you want.

It’s why you feel like something’s off.
Why you think you need a new training split.
Why you wonder if you should add different exercises.
Or start adjusting your macros.

But that’s NOT the problem.

It’s this one simple thing: You’re not pushing your sets close enough to failure.

In this episode, I’m breaking down 2 tests you can run in your very next training session to make sure you’re actually getting the most out of EVERY set — and not leaving results behind.

If you want a full plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — click here to check out the Blueprint to Look Like You Lift

Inside the Blueprint you’ll get over 30 pages of proven training strategies, example splits, and actionable coaching guidance.

Let’s connect:
Instagram: @keyonniadams_dpt
Facebook: Keyonni Adams, DPT

In this episode, I’m breaking down one of the biggest reasons most lifters aren't building the muscle they want: training intensity.

You'll learn

▪️ Why your lack of muscle growth usually has nothing to do with your split or exercise selection
▪️ The truth about light weights vs heavy weights for building muscle
▪️ What training intensity really means (and why most people are getting it wrong)
▪️ How to use Reps in Reserve (RIR) to measure your effort every workout
▪️ How to test yourself and see if you're actually training hard enough
▪️ How to finally start seeing real, consistent muscle growth

If you want a complete plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — check out the Blueprint to Look Like You Lift:

Inside you’ll get over 30 pages of training strategies, example splits, and step-by-step programming guidance you can apply immediately.

Let’s connect:
Instagram: @keyonniadams_dpt
Facebook: Keyonni Adams, DPT

The fitness industry is divided — but in this video, we break down what actually drives muscle growth.

Inside, I’ll show you:

✅ Why both light and heavy weights can work

✅ The 3 training principles that actually drive muscle growth

✅ How to choose the right rep ranges based on the exercise

✅ Why intensity matters more than weight ✅ How to build a training routine that fits your real life — whether you’ve got 2 days or 5.

Grab the Blueprint to Look Like You Lift here – over 30+ pages of proven training strategies, example splits, and actionable guidance

And if this episode helped you rethink your approach, drop a review, share it, and hit follow for more no-fluff strength strategies.