If I were starting strength training in my 30s or 40s, here are the 5 things I’d focus on (and honestly, they’re the same things I coach all my clients on

There is so much noise online these days that I want to simplify it for you, its often a lot simpler than its made out to be.

Also, even if you're not just starting out on your strength training - these tips still stand

1. Consistency over perfection→ 2–3 solid sessions a week beats random workouts every day, unfortunately for our attention span, we need to be repeating workouts and exercises, often and consistently to see progress

2. Protein is your best friend→ Fuel your training and recovery, aim for around 2g/kg goal body weight each day. This is important for growing our lean muscle mass, recovering from our sessions and having enough fuel for our next session!

3. Get a coach early→ Save yourself months (or years) of guessing, honestly if there is one thing I would go back and change it would be getting a coach - my progress was super charged as soon as I had someone to both be accountable to but also help with the nuance of exercises which is where the magic lies. There are plenty of good coaches out there depending what you're after and I am always happy to refer if I think another coach would be a better fit for you!

4. Add in impact work→ Jumps, hops, or sprints to keep bones and joints strong, bones healthy and build resilience for our sport yes but also for life and as we age. One of the worst fitness trends getting around is the "low impact" training for women - this is potentially detrimental to our health as we age and as we are already much more prone to osteopenia and osteoporosis throughout peri and menopause, impact training can potentially offset this!

5. Stop “earning” food→ Training is about performance, not punishment, and once you start eating for performance you will be able to hit higher intensities and see better progress. You wouldn't make your car drive without fuel (well, ya couldn't anyway) but why so we do it to our bodies?

It doesn’t need to be complicated - just smart, consistent, and sustainable.

Which of these do you think you need most right now? Hit reply and let me know.

Talk soon,

Roxi 💪

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