Episode Details

Ready to stop guessing what workouts to do? Join the RAC Recomp Collective and get a science-backed strength training program designed specifically for women over 35 who want to lose fat, build lean muscle, and finally achieve true body recomposition.

Follow along on Instagram for daily body recomposition education, workouts, and nutrition tips: @RACFitness_

Should you do cardio before or after lifting weights? If your goal is fat loss, muscle gain, and body recomposition, the answer matters more than you think. In today's episode, Robyn explains why lifting weights before cardio leads to better strength, improved muscle growth, and a stronger metabolism. Learn about the interference effect, why muscle is the key to long-term fat loss after 35, how to structure your workouts for the best results, and why a proper warm-up is completely different from a cardio session. If you've ever wondered whether you're wasting your energy on the treadmill before lifting, this episode gives you the science-backed answer.

Today's RAC Daily Targets

1. ​✅ During your next workout, complete your strength training before cardio and notice how much stronger you feel.
2. ​✅ Don't skip your 5–10 minute dynamic warm-up and mobility work before lifting.
3. ​✅ Plan your strength training schedule for the next 7 days by writing your workouts into your calendar.