What would you say is like the ideal weekly training split for someone that's like 50 years old?

A minimum is two times a week. Minimum. If we're doing total body compound movements, we're really focusing on the strength, and that's great. If we want to start accumulating more lean mass, and that's bone and muscle, then we're looking at three times. That's a minimum. You don't really want to eke it out to going every day,

which some people are like, oh, more is better because we also really need to focus on recovery.

You can't build without recovery. People are always like, oh, I can't spend much time in the gym.

Like, if you have an hour a week, divided into 20 minutes segments three times a week, you can get a lot done 20 minutes in the gym when you're looking at strength training.

Dr. Stacey Sings, if you don't already know who she is, she's a world-renowned exercise,

a physiologist, and nutrition scientist who's flipped the script on the one-size-fits-all approach in fitness and performance, especially when it comes to women.

She is the author of Roar and Next Level, and her mission is grounded in one of the most

powerful truths out there.

Women are not small men.

We need to train, we need to feel, and we need to recover differently, especially for those of the

women that are listening to this right now that are navigating hormonal changes as they're going

through perimenopause or metapause. So today, we're diving into how women can build muscle,

lose fat, feel strong, and actually understand their bodies. And this episode, guys, is going to be packed with

some truth bombs. And I just can't wait to get into Stacey's brain and her drop all this

knowledge here. Dr. Sims, welcome to the macro hour. Thanks for having me. I've been looking forward

to this. Let's go. So first I want to kick it off with some training because I feel like this is

where most women feel totally lost. The things that worked in the 20s, the 30s, even sometimes

in the early 40s, like a lot of women all do is cardio. They do hit. They do lightweights.

It's just not cutting it anymore. And the Warbyab community is super hungry to

build muscle, to feel strong and to stop spinning their wheels in the gym, but they just don't

know where to start what actually is best for their body now. So what actually changes in how

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