True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible.

Key Takeaways

If You Want to Harness Strength Development, You Should: 

1. Start small and with an approachable amount of jumping in plyometrics

2. Use strength development to keep your strength as you age and reduce strength limitation

3. Get a program that is well-designed and understands the nuances of exercise progressions

The Why and The How

Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects.

Make Your Programming Work For You

As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results.

Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better.

How does strength training play into your overall health goals? Share your story with me in the comments on the episode page.  

In This Episode

• Why these types of exercises are simply something you cannot skip as you age (4:45)
• Understanding plyometrics, jumping, and how it can help you improve your overall training (16:34)
• Specific quality over quantity tips when it comes to power and plyometrics (30:38)
• How to get over the fear around strength training by understanding the parameters (41:00)
• What you can do to help your body perform at its best through every stage of life and training (51:30)

Quotes

“It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools.” (8:08)

“Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises.” (19:50)

“Strong with Steph Programing does include strength development. This is a key aspect for women over 40.” (35:57)

“We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it.” (36:46)

“Just like any other kind of training y'all, progressive overload is critical.” (41:01)

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Full Show Notes

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Related Episodes

FYS 434: Progressive Overload: How to Keep Getting Stronger

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

FYS 436: Movement Prep & Balance

FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy