If you’re over 30, strength training should be the foundation of your fitness routine.

Most women think cardio is the fastest way to change their body.

Turns out, strength training is what transforms it.

Because after 30, you naturally begin to lose muscle.

Here’s what strength training gives you:

•  Lean muscle
•  Better fat loss
•  Stronger bones
•  Better posture and balance
•  More energy
•  Greater confidence

Do this Strength train 

• 3 times per week
• Follow a structured program that focuses on getting stronger over time.
•  Prioritize heavy compound lifts 3 x 5-7 reps

Build your workouts around:

•  Barbell Back Squats
•  Barbell Hip thrusts
•  Deadlifts
•  Dumbbell Rows
•  Seated or standing shoulder Presses
• Barbell Bench Press

 Lift challenging weights

• Choose a weight that leaves you with 1-2 reps left in the tank at the end of each set. Say you have a set of 5-7 reps, if you can go above 7 that means the weight is to light. 
• That’s where progress happens.

 Rest properly

• Take 2-3 minutes between your main lifts so you can perform your best on every set.

 Eat enough protein

• Aim for 0.8-1.0 grams of protein per pound of your body weight each day to support muscle growth and recovery.

 Move every day

• Walk 10,000 steps daily to support your health, recovery, and fat-loss goals.

Small improvements every week become life-changing results over time.

Imagine where you’ll be a year from now…

You’re stronger than you’ve ever been.

Your body feels athletic.

Everyday tasks feel easier.

You have more confidence inside and outside the gym.

Book your free consult and I’ll show you exactly how we help busy women over 30 build lean muscle, lose body fat, and get stronger at The Performance Lab.