In this episode, I'm sharing exactly what I would do differently if I could go back and train my 35-year-old self. This one's packed with practical advice for women 35+ who want to build real, lasting strength.

Key Topics:

The Mindset Shift

• Why training smarter beats training harder every time

• Moving beyond aesthetic-only goals to functional strength that serves you for decades

• The importance of being a lifelong student of your own body

The Two Most Neglected Movement Patterns

• Hip hinging: deadlifts, good mornings, hip thrusts - and why your lower back pain might be telling you something

• Upper body strength: why you can't skip it (and no, you won't get bulky)

My Ideal Training Splits for Women 35+

Option A: 4-Day Upper/Lower Split

• Monday: Lower body (hinge-focused)

• Tuesday: Upper body (push/pull)

• Wednesday: Rest/walk/mobility

• Thursday: Lower body OR The Body (Pilates/barre fusion)

• Friday: Upper body

• Weekend: Rest or additional lower body

Option B: 3-Day Full Body Split

• Day 1: Full body (hinge + pull emphasis)

• Day 2: Rest/cardio/mobility

• Day 3: Full body (squat + push emphasis)

• Day 4: Rest

• Day 5: Full body (posterior chain emphasis)

Sets, Reps & Real Talk

• 3-4 working sets (after warmup sets!)

• 6-10 reps for main lifts, 10-15 for accessories

• Why your first set doesn't count

• Training to failure vs. training to form collapse

What to Stop Doing

• Endless circuits that leave you exhausted

• Prioritizing cardio over strength when your goal is body composition

• Changing programs every few weeks out of impatience

• Letting the scale dictate your worth

The Cardio Question

• Daily walking (8-12K steps)

• 1-2 short metabolic finishers per week (8-12 minutes max)

• Zone 2 cardio for recovery, not depletion

Let's dive in!

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