The Over-40 Lifting Formula I'd Follow If I Started Again Tomorrow

Fuel Your Strength

Steph Gaudreau

Fitness, Health & Fitness, Nutrition

4.8 • 1.2K Ratings

🗓️ 23 September 2025

⏱️ 33 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Feeling like the Tin Man when your feet hit the floor – and winded on a single flight of stairs – doesn't have to be "just your 40s." In this episode, we call BS on the idea that midlife means inevitable decline and lays out a clear, doable plan for rebuilding strength, muscle, and pep in your step over the next six months. No doom and gloom here – just evidence-informed training that respects your real life.

You'll learn exactly how to structure your workouts for results: which compound lifts to prioritize, how to sprinkle in isolation work the smart way, and why adding power and plyometrics helps you feel quick and athletic again. We'll also touch on where cardio fits for women over 40 so you can train wisely without living in the gym.

What you'll learn in this episode:

The base of your lifting should be this
Should you do cardio with your lifting?
Why avoiding power work or impact over 40 backfires
When to use isolation exercises
Why 6 day a week bro splits aren't working for women 40+

Enjoyed this episode and want more?

Ready to have the plan done for you – with full-body strength, smart power progressions, and cardio that actually fits your life? Grab a 7-day sample of Strong with Steph at stephgaudreau.com/workout – then join the program and let Steph lay it out so you can just open the app and lift.

Transcript

Click on a timestamp to play from that location

0:00.0	Tell me if this sounds familiar. You roll out of bed in the morning and as soon as your feet hit
0:06.2	the floor, it's like everything in your body feels like rusty nails like the 10 man. Your joints are
0:14.0	totally talking back to you. You go through your day, sit for meetings and your back is complaining
0:20.5	more than a teenager who just lost phone
0:22.9	privileges. And you used to bound upstairs two at a time. Remember that? But now you just feel like
0:30.2	all you do is get winded. When you tell your friends, they're like, yeah, welcome to being in your
0:36.7	40s. And it's like things just fall
0:39.7	apart, join the club. It's time to stop believing this without question. On this episode of the
0:47.7	podcast, I'm going to be detailing out if I wanted to start turning things around over the age of 40, adding muscle shape, building
0:56.6	strength, moving more spryly with more energy in the next six months, this is exactly what I would
1:04.5	do.
1:08.1	If you're an athletic 40-something woman who loves lifting weights, challenging yourself,
1:13.9	and doing hard shit, the fuel your strength podcast is for you. You'll learn how to eat,
1:20.3	train, and recover smarter so you build strength and muscle, have more energy, and perform
1:26.5	better in and out of the gym.
1:29.2	I'm Strength Nutrition Strategist and Weightlifting Coach, Steph Goddrow.
1:33.1	The Fuel Your Strength podcast dives into evidence-based strategies for nutrition,
1:39.0	training, and recovery, and why, once you're approaching your 40s and beyond, you need to do things a little differently
1:46.0	than you did in your 20s. We're here to challenge the limiting industry narratives about what
1:51.4	women can and should do in training and beyond. If that sounds good, hit subscribe on your
1:58.1	favorite podcast app and let's go.
2:06.3	Welcome back to the podcast.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Steph Gaudreau, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Steph Gaudreau and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.