Have you started lifting? As estrogen drops, and as we age, bones get weaker and more brittle, upping fracture risk big time! But here’s the good news: lifting weights isn’t just about toned arms, it’s one of the MOST effective ways to preserve and improve bone density during an after menopause! People have sent me their DEXA scans before and after they’ve started our programs and it’s so exciting to see the improvements! Research shows resistance training, especially done consistently, signific
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Have you started lifting? As estrogen drops, and as we age, bo…
877 views2 months ago
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Here’s one of the workouts I’m doing to get stronger and more sculpted at home. 💪 If you want your muscle to grow, you need to train close to failure to give your muscles a reason to adapt and that’s where RIR comes in. RIR = Reps in Reserve It’s how many good reps you could still do before true failure. For hypertrophy, many different weight ranges/reps ranges work, but most of your sets should live around 1-2 RIR. Today I’m using heavier weights for me, lower reps. I start with a warm up set
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Here’s one of the workouts I’m doing to get stronger and more sc…
1K views2 months ago
TikToktracysteen
You don’t want to miss this episode! It will leave you with clarity, confidence, and a simple guide you can follow daily. No gimmicks, no overwhelm, just the science of what works. Today on the Move Daily Talks podcast, I’m chatting with Stuart Phillips Ph.D, professor at McMaster, and a Tier 1 Canada Research Chair in skeletal muscle health. We talked about the minimum effective dose versus the optimal dose for strength training, how much protein you really need, and what strategies actually wo
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You don’t want to miss this episode! It will leave you with clarity, confid…
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Effective 20-Minute Upper Body Workout Routine
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Effective 20-Minute Upper Body Workout Routine
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You can build muscle with lighter weights higher reps… if you make the set hard enough. Here’s the bottom line: Lighter weights work (yes, really). Brad Schoenfeld’s research shows muscle growth can be similar across a wide rep range (heavy and light loads) when sets are taken close to failure. @bradschoenfeldphd Low vs high load training study: PMID: 25853914 PubMed Systematic review/meta-analysis: PMID: 28834797 PubMed Key caveat: your set needs to finish within 1–2 reps of failure (you could
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You can build muscle with lighter weights higher reps… if you mak…
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Lifting Weights: Heavy vs. Light for Muscle Gain
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Lifting Weights: Heavy vs. Light for Muscle Gain
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Menopause Strength Training: Your Ultimate Workout Guide
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Menopause Strength Training: Your Ultimate Workout Guide
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Dear Santa,Can you please bring me some heavier weights? 🙏🎅The time i…
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Time to get stronger, not smaller! Muscle is metabolism! Strength is …
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Here’s why I think it is critical, that you are lifting weights as you age…
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Here’s an arms workout to put on repeat! Biceps, triceps, shoulders…
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Aging is inevitable. Feeling old? Optional! If you are over 40 and sti…
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As we age, lifting weights isn’t optional, it’s essential! It’s how w…
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How about an intense workout for your legs but in your home gym? …
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Strong over 50 isn’t a “nice-to-have.” It’s your lifeline for indepen…
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If you don’t know what to do, but you’ve been hearing that you nee…
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Want sculpted and strong biceps? It’s all about volume, progressive …
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They lied to us. But we’re rewriting the rules. If you want to know ho…
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Seriously my favourite work out I filmed this week! I absolutely love…
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What it really takes to sculpt your arms after 50! As we age, we lose …
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Try this arm workout today!Workout: 12 reps/3 sets- th…
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Tracy Steen on Instagram: "All strength training is used in activiti…
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