Hi friends! If you’ve been thinking about starting strength training but have no idea where to begin – this one’s for youuuuuu.

Maybe you’ve been mostly a cardio girl (hi, same), or maybe you took a long break and want to get back to it without injuring yourself in week one. Either way, I’ve got you. As an Integrative Health Practitioner and Women’s Fitness Specialist, strength training is one of the things I recommend most consistently to the women I work with – especially once we hit our 30s and 40s. The research and the real-life results both back it up.

This guide walks you through everything: why strength training matters so much after 35, what to expect, how to progress safely, and a full 4-week plan to get you started. Let’s goooo.

If you want to cut to the chase and download the plan, here you go! Strength plan for women over 35

In This Post

• Why Strength Training Is So Important After 35
• Before You Start: What You Actually Need
• How to Progress (The Simple System)
• Your 4-Week Beginner Strength Training Plan
• The Workout Moves: Upper, Lower, and Total Body
• Tips for Beginners That Nobody Tells You
• When You’re Ready to Level Up
• At-Home Option I Love
• FAQ

Why Strength Training Matters After 35

After 35, our bodies start doing things we didn’t sign up for. Energy shifts, recovery takes longer, and it gets harder to maintain muscle without actively working for it. A lot of this comes down to hormonal changes (like declining estrogen and progesterone) and sarcopenia: the natural loss of muscle mass that starts in our mid-30s and accelerates if we don’t do anything about it.

Here’s the thing though: strength training directly counters this. I see it over and over with my clients: women who start lifting weights in their 30s and 40s feel completely different. They have more energy, better sleep, stronger bones, improved insulin sensitivity, and a body composition that cardio alone just can’t touch.

Sharing a list of those “live and learn” kinda moments.

Hi friends! I hope you’re having a wonderful morning. I have a couple of appointments today and then it’s the mom uber shuffle later this afternoon.

Today, I wanted to chat about something that comes up all the time with clients and in DMs, especially from women who are just getting started with strength training:

“I’m working hard at the gym, but I’m not seeing results.”

I feel this in my soul, because I’ve definitely been there.

When I first started my fitness journey, I was super motivated, consistent… and also making quite a few mistakes that were slowing my progress way down. The tricky part is that a lot of these mistakes are things we’ve been taught to do (especially as women in the early 2000s fitness era… anyone else remember hours on the elliptical? I used to prop my textbook on the elliptical and *study* as a I pedaled my little heart out)

Today I wanted to chat about some of the biggest beginner strength training mistakes I personally made, so you can skip the frustration and start seeing results faster. (lil note: even though I’m a certified personal trainer, Women’s Fitness Specialist and Corrective Exercise Specialist, this is not personalized fitness advice. Check with your doctor before making any changes to your routine.)

Beginner strength training mistakes I made

1. Doing way too much cardio

This was probably my #1 mistake.

I thought the formula was:

Sweat as much as possible = better results

So I’d stack:

Long cardio sessions

Group fitness classes

Maybe a little bit of strength training… as an afterthought.. and I’d use teeny tiny lil weights.

The problem? Too much cardio can actually work against your goals, especially if you’re trying to build muscle, boost metabolism, and change your body composition.

When you’re constantly in a calorie-burning, high-stress state:

– Your body doesn’t prioritize muscle building

– Cortisol can stay elevated

– You can feel constantly depleted (and CRASH in the afternoon)

What I wish I had done instead:

Focus on strength training as the foundation, with cardio as support.

Now, I usually recommend:

3 – 4 days of strength training

1 – 2 days of cardio (or just daily walks + lifestyle movement)

2. Not eating enough (especially protein)

This one is huge and I see it all the time.

Back then, I was:

Under-eating overall

Skipping meals or eating super “light”

Not prioritizing protein at all (I thought one egg was protein and that peanut butter was also protein)

Behold, a 2014 lunch:

Read more

Sharing a winter travel workout for ya. This is a super simple dumbbell circuit workout that you can do anywhere!

Hi friends! How are you? I hope that your week is off to a great start! We’re driving back from the Princess _ I’ll share the adventures in Friday Faves – and heading home for discovery calls and all of the holiday baking.

Today, I wanted to chat a bit about travel workouts and share a quick and fun one for you!

Traveling during the winter months can be magical… and also a little disruptive to your routine. Between flights, family time, cold weather, and being out of your normal environment, workouts can often be the first thing to go.

The good news is that you don’t need a full gym or hours of time to get in movement while traveling.

This winter travel workout is one of my go-to routines when I’m out of town. It’s quick, effective, and requires just one set of moderate dumbbells. You can do it in a hotel room, Airbnb, or even a small living space, and it hits your legs, glutes, core, and upper body while getting your heart rate up.

The goal isn’t to crush yourself; it’s to move your body, maintain strength, and feel good while traveling.

Why Strength Training While Traveling Matters

When you’re traveling (especially in winter), movement tends to drop, sleep can be off, and inflammation can creep up.

Short, full-body strength workouts can help:

Maintain muscle and metabolism

Improve circulation after long travel days

Support energy levels

Reduce stiffness and joint pain

Keep stress hormones in check

This circuit-style workout gives you all of that in under 30 minutes.

Warm-Up (5–7 Minutes)

Before jumping into the circuit, take a few minutes to warm up and get blood flowing.

You can choose:

Brisk walking (outside or treadmill)

Marching in place

Dynamic movements like:

Arm circles

Hip circles

Bodyweight squats

Walking lunges

Inchworms

Torso twists

The goal is to feel warm and prepped for your body.

Winter Travel Dumbbell Workout Circuit

You’ll complete this circuit leading with one side, then repeat it leading with the opposite side. That ensures balanced strength and core engagement.

Aim to complete 2–3 rounds per side, resting as needed between rounds.

1. Dumbbell Swings x 30

(Hold one dumbbell with both hands)

Form cues:

Feet hip-width apart

Hinge at the hips (not a squat)

Drive through your heels and squeeze your glutes

The dumbbell should swing to chest height using momentum from your hips, not your arms

Keep your spine neutral and core engaged

Why I love it: Builds glutes, hamstrings, and power while elevating heart rate.

Read more

Stay active on the go with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits to keep you feeling strong while traveling.

Hi friends!

How are you? I hope you’re having a lovely morning. We’re off on a little adventure: we’re headed to NYC! New York is one of my favorite places in the world, and I’m soooo excited for some Broadway shows, shopping, all the food and sightseeing. If you have any NYC tips or new faves, please send them my way! The last time I was there was a girls’ trip with Liv.

If you’ve been around here for a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long-haul flight overseas, I always feel better when I stick to some kind of movement routine while I’m away from home.

But let’s be real: staying active while you’re traveling can be challenging. Time zones, busy schedules, limited equipment, and wanting to relax can make it easy to skip workouts altogether. (And sometimes I do just skip workouts while I’m traveling.)

Over the years – between family trips, girls’ weekends, and long vacations – I’ve learned that you don’t need a fancy setup or hours in the gym to feel strong and energized while you’re out of town. Today, I wanted to chat about my go-to travel workouts, how I fit them into trips without it taking over, and the mindset tips that make fitness on the go feel doable and fun.

Staying Fit While Traveling: My Go-To Workouts + Tips

Why I Make Fitness a Priority When Traveling

When I move my body on vacation or while traveling for work, I notice:

My energy stays higher

I feel less bloated

I get to enjoy all the amazing food without the sluggish feeling

It helps me sleep better and manage stress, which is always appreciated

Most importantly, it’s not about “burning off” meals or forcing mysel to do something I don’t feel like doing. I usually look forward to moving my body each day (and it’s one of the ways I maintain my somewhat sanity lol). For me, it’s about keeping my routine, supporting my mental health, and feeling good so I can enjoy every moment of the trip.

My Go-To Workouts While Traveling

Here are my top three ways to move on the road — all tried, tested, and easy to customize to your schedule and location.

1. Sculpt Society App Workouts

If you’ve followed me for a while, you know I love The Sculpt Society.

It’s my go-to for travel because:

The workous are 10-45 minutes long — perfect for quick movement sessions and I can adjust depending on how much time I have.

You don’t need much equipment (many workouts can be done with bodyweight, but sometimes I’ll use 3 lb weights or an ankle weight)

They combine danc

Can you build muscle in a calorie deficit? Learn how to lose fat, improve body composition, and preserve muscle while losing weight.

Hi friends! How was the weekend? I hope you had a great one! It was Liv’s school acution, which was a lot of fun, and we also had the usual things like basketball games, mass, and dinner with the fam. I roasted in my sauna blanket and watched The Voice. The Pilot came home after a long trip, so we were glad to have our favorite guy back!

Today’s blog post topic is a beefy one, and a question I get asked often:

Can You Build Muscle In A Calorie Deficit

If you have ever tried to lose weight, you know there are sooooo many methods promising results: intermittent fasting, low-carb plans, points systems, meal replacement shakes, juice cleanses, and the classic calorie deficit.

When I first learned about the concept of a calorie deficit as a trainer, I saw how effective it can be for fat loss. But I also noticed that many women who cut calories aggressively ended up losing not only fat, but also valuable muscle mass.

This is important because muscle is metabolically active tissue. It improves your body composition, supports hormone health, increases resting energy expenditure, and makes everyday activities easier. Building more muscle helps you burn more calories at rest and sustain your results.

A question I hear often is:

“Can you actually build muscle while losing fat in a calorie deficit?”

Today I wanted to answer this popular question, chat about what a calorie deficit is, how it works for fat loss, and what it really takes to build or maintain muscle while losing fat.

What Is Calorie Deficit

A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight.

Your body has a maintenance calorie level: the amount of energy required each day to keep you alive and active without gaining or losing weight. When you consistently eat below that level, your body draws on stored energy such as body fat to make up the difference.

For example: if your body burns 2,000 calories per day but you consume 1,500 calories, you create a 500-calorie deficit. Over time, this energy gap can lead to weight loss, ideally by mobilizing fat stores.

How Does A Calorie Deficit Work

Creates an Energy Gap

A calorie deficit forces the body to draw on stored energy – primarily body fat but sometimes lean tissue – to meet daily needs.

Affects Body Composition

While a deficit promotes fat loss, it can also lead to muscle loss if protein is inadequate or if you are not performing resistance exercises. Preserving muscle is KEY to achieving a lean, strong look rather than simply becoming smaller.

Impacts Performance and Recovery

Severe deficits can reduce energy levels, hinder performance in resistance training, and slow recove