For many women over 40, cardio brings up memories of the 90s and early 2000s – endless hours on the elliptical, chasing a smaller body, and pushing through with Red Bulls and salads. It was an era marked by toxic fitness culture, and the fallout left a lot of us burnt out, swearing off cardio completely. But now, with energy, stamina, and health markers changing in midlife, it might be time to take another look at how cardio fits into your life. In this episode, we explore what it means to rebuild a healthier relationship with cardio. From my personal journey – burnout from endurance sports, swinging the pendulum into strength training, then finding my way back to cardio on my own terms – to practical ways you can ease it back into your routine, this conversation is about healing from old patterns and creating balance. You’ll also hear answers to common questions about what counts as cardio, how to tell if it’s moderate or vigorous, and how to weave it in with your lifting. What you’ll learn in this episode: Why so many women over 40 have a complicated history with cardio The role of diet culture and body ideals in shaping our relationship with endurance exercise How to reframe cardio as a supportive tool instead of punishment Practical ways to bring conditioning back without burnout or dread Guidelines for balancing cardio with strength training so both work together Simple strategies for starting small and progressing over time Motivation for working out episode Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
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40:22
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40:22
"Ugly" Lifting Face = More Gym Gains?
Ever wonder if you’re lifting enough weight to truly see progress? You’re not alone – this is one of the most common questions in the gym, especially among athletic women over 40 who want to keep getting stronger without wasting time on unchallenging workouts. In this episode, you’ll learn a simple, almost foolproof way to gauge your lifting intensity – one you’ve probably never considered before – plus how it stacks up with other methods like RPE, reps in reserve, and bar speed. We’ll explore what the science says about how your body (and face) signal effort, why “playing it safe” too long can stall your gains, and how to use these cues to choose the right weight every time. Plus, we’ll address the appearance-based fears that sometimes hold lifters back and reframe what really matters for strength, longevity, and performance as we age. What you’ll learn in this episode: A surprisingly effective visual cue to know if your weights are challenging enough. How facial expressions connect to effort and fatigue – and what research shows. Other key indicators like bar speed, RPE, and reps in reserve to cross-check your effort. Why small, strategic weight jumps are more effective than big, intimidating increases. The bigger trade-off when fear of wrinkles or “ugly lifting face” prevents pushing yourself. Studies: https://pubmed.ncbi.nlm.nih.gov/25435786/ https://pubmed.ncbi.nlm.nih.gov/30562370/ Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
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26:52
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26:52
Strength Training Over 40: 4 Lessons For Beginners
Starting strength training after 40 can feel intimidating—especially when all the internet advice focuses on technical minutiae like deadlift angles or optimal rep ranges. But what if the biggest keys to success weren’t about that at all? In this episode, you’ll zoom out to the big picture and learn four foundational lessons that will make your strength journey more effective and sustainable from day one. Using a year of personal experience learning to play the drums, this episode draws an insightful analogy between picking up a musical skill and building your strength training practice. If you’ve been unsure where to begin or find yourself stuck in perfectionist mode, this is the roadmap you’ve been missing. These aren’t quick hacks—they’re timeless mindset and behavior strategies that can keep you lifting for life. What you’ll learn in this episode: The type of mindset you need when starting something new The thing to seek out early – even if you’re a total beginner What to let go of to find joy in the process Why these foundational lessons can help you stick with strength training when things get tough How to apply these ideas whether you're brand new to lifting or getting back into it after a break Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
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30:58
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30:58
Are Lifting Straps Cheating? And Other Gym Controversies
In this episode, you'll learn about common misconceptions in strength training related to gym "cheating." Discover why certain training methods are not only valid but can be the right choice depending on your needs and goals. You'll get insights into choosing the right techniques and tools for your fitness over 40, especially if you're new to lifting, managing injuries, or looking to optimize your performance. What you’ll learn in this episode: Common myths around strength training tools and techniques. How gym machines can be beneficial tools in your workouts. Why sumo deadlifts are a legitimate lifting technique. Practical reasons to use lifting straps during strength training. The importance of individualizing your training approach. Enjoyed this episode and want more? If you want a lifting program that tells you exactly what to do, try 7 days of Strong with Steph here >> https://stephgaudreau.com/workout Share this episode with a friend looking to improve their strength training knowledge. Subscribe to this podcast on your favorite streaming platform for new episodes!
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35:37
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35:37
Accessory Work for Strength and Hypertrophy in Women Over 40
One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program. Key Takeaways If You Want to Leverage Your Strength and Hypertrophy, You Should: You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially Think about your goals and make sure your program is aligned with them Use accessory work to break up the repetition and fill in the weak points of your training Delicious Accessory Additions I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on. It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more. Building Muscle is a Spectrum Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals. I want you to be able to understand the ‘why’, the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for. Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the comments on the episode page. In This Episode Why accessory work is an essential part of a well-rounded strength training program (8:25) How to program accessory work to align with your strength training development goals (14:33) What is hypertrophy, and what do you need to know to build muscle (22:34) The importance of tempo when it comes to hypertrophy (32:20) Examples of what the flow of a workout should look and feel like and common mistakes (35:17) Quotes “I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14) “We want to get in, be focused, make it count.” (24:01) “I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27) “If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22) “Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27) Featured on the Show Get One Week Free of Strong with Steph Here Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Why Movement Prep & Balance Matter in Strength Training Over 40 FYS 437: Plyo and Strength Development for Women Over 40
The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.
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