#590: The Strength Training Formula for Women Over 35: How to Build Muscle, Burn Fat, and Stop Overcomplicating Your Nutrition

But today what we're really talking about is we're talking about strength training for women over 35.

You know, 35, in your 40s, your 50s, your 60s.

So many women will reach out and be like, "I'm 67.

Does this apply to me?" And on Instagram sometimes it's hard to provide enough context when you're trying to educate.

Um, here's the thing, is that there are a ton of hormonal changes that happen in our life as women, but when we get to that point where we are now post-menopausal, and for some women that'll happen in their 40s, majority of women it's gonna happen in their 50s, and then beyond that you are now post-menopausal.

And so the rules don't change because you are 60 versus 50, or 70 versus 60.

Your output might shift, your desire to do certain things might shift, but what your body is going to benefit from doesn't change all that much.

And what we're gonna talk about today is really the strength training formula that you wanna think about adopting for yourself in your late 30s and into your 40s and beyond.

So I'm 46, almost 47 years old, and the way that I have been training my body in my 40s, I don't plan on changing that in my 50s.

And now come to my 60s, I don't know, I'm gonna have a different body at that point.

But I'm out of the phase of life that I was in my 20s where anything would go and I just wanted intensity and to burn as many calories as possible and just be thin.

And then, then in my 30s it was, like, managing to connect to my body again after going through pregnancies and having children and, and the thickest years of building my company.

And then into my 40s, like, my 40s have been my favorite decade in terms of connecting to my bodyReally figuring out what works for me and what doesn't.

In my late 30s and in my early 40s, cycle syncing worked incredible for my body.

And I know you're gonna hear so many different things online, and you'll have people that'll be like, "There's no science and data that says you need to train differently based on your period or on your menstrual cycle as a whole." And for me, it's not that I needed to, but my body sure as heck responded well to it, and I think that there's a few different reasons why.

I think that, um, you know, I periodized things a little bit differently.

Training, taking three to four days off during my period every month gave me a deload that my body needed.

There was a lot of different things.

I also shrunk the amount of time I was training for, but, you know, I did less better.

I did less time, but did better intentional workouts.

Um, creating SYNCED has been one of the greatest gifts of my life because training that way, 35 to 45-minute workouts, has just been the best.

And so what I'm gonna teach you today is how to build muscle, how to have a healthy body composition where we are, as we move forward and are older, obviously the goal for us is not to continue to gain and hold onto more fat, but to actually build more muscle, and to stop overcomplicating our approach, and to stop overcomplicating our nutrition.

I really dial this in inside of my metabolic health program, IGNITE.

Um, I'll actually link it up for you in the show notes.

You can go to jenpike.com/ignite because you can still join right now.