If climbs are the thing that humbles you most outside — the long grind that empties the tank or leaves you wrecked for two days after — the answer is almost certainly not more miles or more cardio. Dr. Liz Koch, DPT breaks down the three specific things that actually drive climbing performance, why the right muscles aren't being trained in most outdoor women, and a 20-minute routine you can add to your week right now that will change how every climb feels.

🎙️ Listen on Spotify, Apple Podcasts, or wherever you get your podcasts.🔗 Join the OWS Membership → outdoorwomenstrong.com/ows-membership📍 Find your starting point → outdoorwomenstrong.com/adventure-strong-quiz

If your body has been feeling different since you hit your 40s — tendons that ache, recovery that takes longer, a sense that you have to be more careful now — this episode is for you. Dr. Liz Koch, DPT, breaks down exactly what happens to your tendons and connective tissue after 40, why it changes how you need to train heading into peak season, and four specific loading rules that build tendon resilience and keep you out there for the next 20 years. Your body isn't failing you. It's asking for something different.

🎙️ Listen on Spotify, Apple Podcasts, or wherever you get your podcasts.

🔗 OWS Membership

🔗 Adventure Strong Coaching

📍 Find your starting point → QUIZ

Knee pain on descents, low back tightness after long days, IT band issues on the bike — there's a good chance none of these are actually where the problem is. Dr. Liz Koch, DPT, breaks down why your hips are the root of almost every complaint outdoor women face mid-season, the three most common hip breakdowns she sees in hikers, MTBers, and paddlers, and a simple 15-minute routine you can start this week to fix it.

🎙️ Listen on Spotify, Apple Podcasts, or wherever you get your podcasts.

🔗 Join the OWS Membership → outdoorwomenstrong.com/ows-membership

📍 Find your starting point → outdoorwomenstrong.com/adventure-strong-quiz

Your season is going — does that mean you stop strength training? Not if you want your body to hold up through October. Dr. Liz Koch, DPT, breaks down the 3 principles for training in-season without burning out, including what to do when your schedule forces a strength and sport day to overlap. And if you haven't started yet — it's not too late to build, not just maintain.

🎙️ Listen on Spotify, Apple Podcasts, or wherever you get your podcasts.
🔗 Join the OWS Membership → outdoorwomenstrong.com/ows-membership

It's mid-May. You are just starting to ramp up — first big hike of the year, first real MTB weekend, first paddle trip. Things are starting to feel a little stiff, a little achy, a little off.

Is your body sending signals you are probably ignoring or doesn't know how to read.

This episode gives the DPT framework to understand what those signals mean and what to actually do about them.

Join the membership → www.outdoorwomenstrong.com/ows-membership

Find your starting point → outdoorwomenstrong.com/adventure-strong-quiz

Most women who start a training program quit in week three — right before the most important adaptations begin. In this episode I, Dr. Liz Koch, Doctor of Physical Therapy and strength coach, break down exactly what's happening inside your body during the first four weeks of consistent training: from your nervous system waking up in week one, to your connective tissue adapting in week three, to finally feeling the difference outside in week four. If you've ever wondered why training feels hard before it feels good — or why the timing of when you start actually matters — this is the episode that changes how you think about it. Plus: why mid-May is genuinely one of the best windows of the year to start, and what's coming next week inside the Outdoor Women Strong Membership for women who are ready to use it.

🔗 Learn more: www.outdoorwomenstrong.com/ows-membership
📍 Find your starting point: www.outdoorwomenstrong.com/adventure-strong-quiz

Want these three things trained specifically for your sport and your body before peak season? Adventure Strong Coaching starts with a 30-min onboarding call — your custom program is in your hands starting the following week!

Apply here → outdoorwomenstrong.com/adventure-strong-coaching

Follow on Instagram → instagram.com/dr.liz.mtb.fitness.coach

Injuries aren't bad luck. They're predictable — and preventable. Here's what I see as a DPT that most women never get told.

So let's change things up so you can have a different season upcoming than you would have if you didn't...

Think about that... This could change your season from sitting on the sidelines or in the parking lot vs going out on the adventures that you want to have.

Enjoy!

Let's Connect

Instagram

https://www.instagram.com/dr.liz.mtb.fitness.coach

"If you've tried to get into a workout routine and it just never sticks — this episode isn't about motivation or discipline. It's about why the programs you've been trying were never built for someone like you."

Inconsistency isn't a character flaw. It's a program fit problem. When you're training for something that genuinely matters to you — your next big hike, your first full MTB season, getting back on the water — consistency takes care of itself.

Follow me on IG - https://www.instagram.com/dr.liz.mtb.fitness.coach

This episode goes into an overview into how to keep your shoulders healthy and happy.

I also talk about function for them and how this all plays a role into your use of them for the long haul