When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed.

Key Takeaways

If You Want to Improve Your Strength Training, You Should:

1. Give yourself the freedom to warm up and work on balance as a key part of your strength training program
2. Focus on the type of exercises that will help you feel good for longer 
3. Challenge yourself with where your current ability level is and up the ante over time

Consistency is the Name of the Game

When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan.

Strength Training for Every Age

Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great.

Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the comments on the episode page.

In This Episode

• A recap of what we have spoken about so far when it comes to strength training over 40 (2:45)
• The importance of balance work for longevity as we age (6:45)
• How movement preparation can improve your training program (14:52)
• Understanding the role of estrogen when it comes to your joints and their needs (20:16)
• Examples of balance work and movement prep that show up in the Strong with Steph Workout Plan (30:15)

Quotes

“Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person.” (2:35)

“Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging.” (6:13)

“Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting.” (21:20)

“Addressing these things through training is very important, and there is something that you can do about it.” (29:08)

“Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload.” (39:24)

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Full Show Notes

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Related Episodes

FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40

FYS 434: Progressive Overload: How to Keep Getting Stronger