Fitness expert Nikki Fraser returns to the Totum Wellness Podcast for a deep dive into the real science behind strength training. With over 20 years of experience, Nikki breaks down the myths, shares the latest research, and explains why resistance training is crucial for everyone—especially as we age. Tim and Stacy get practical about how to build strength safely, improve power, and train for longevity without the hype or confusion.

🎙️ Topics Include:
🏋️‍♀️ What most people get wrong about strength training
💥 How to build muscle and support heart health
⏱️ The minimum effective dose for busy people
🚶‍♀️ How to train for power (and why it matters after 40)
🧠 The link between movement, aging, and brain function
🌟 Why making workouts fun is the key to staying consistent

✨ Follow Us Online:
📸 Instagram: @totumlifescience
🔗 Website: totum.ca

00:00 Intro

07:25 Guidelines and Recommendations for Strength Training

13:08 Consistency and Progression in Training

22:51 Effective Workout Routines for Beginners and Experienced Individuals

26:24 Training for Muscular Power: Tips and Techniques

33:44 The Benefits of Sprinting and High-Intensity Training

39:04 Finding Fun in Fitness: Tips for Enjoyable Workouts

43:07 Conclusion and Final Thoughts