Episode Details

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Day 27: New to strength training? If you’ve ever wondered how to start lifting weights without feeling overwhelmed, this episode gives you a simple, beginner-friendly plan.

You’ll learn the six essential movement patterns every woman should know:

• Squat
• Hinge
• Push
• Pull
• Lunge
• Carry

Every strength exercise fits into one of these six patterns, which makes building a balanced workout much simpler. We also cover how many days per week beginners should lift, how to choose the right weight, why mind-muscle connection matters, how close to failure to train, and why tracking your weights and reps is essential for progressive overload and body recomposition.

If your goal is fat loss, building muscle, getting stronger, and creating a lean, athletic physique after 35, this episode will help you confidently take your first steps into the weight room.

Today’s RAC Targets:

1. ✅ Schedule your next lifting sessions and treat them like appointments
2. ✅ Build or find a full-body workout with one squat, one hinge, one push, and one pull
3. ✅ Track every exercise, weight, and rep so you can gradually get stronger each week

Ready for a proven workout plan? Join the RAC Collective, my body recomposition workout app for women, featuring beginner, intermediate, and advanced strength programs for both home and gym workouts

Follow me on Instagram for daily body recomposition tips, workouts, and evidence-based nutrition @ RACfitness_

If this episode helped you, follow the podcast, leave a review, and share it with a friend who’s ready to start lifting.