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/

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!