Stronger Than Your Boyfriend

Today on the podcast, we share our general protocol for choosing the right weight for your lifts. Training isn’t just about how hard a set feels at the moment. It’s about whether the work you’re doing creates enough stimulus to drive adaptation without creating so much fatigue that it interferes with future sessions. When the weight is too light, you aren’t creating enough stimulus to promote change. When the weight is too heavy, form breaks down, reps turn sloppy, and the limiting factor becomes joint stress or low back fatigue instead of the target muscle. So what do you do? We have some general guidelines to help you figure out where your sweet spot is. 

In this episode, we discuss:
Why Choosing the Right Starting Weight Matters
How to Determine What Weights to Start With
Common Mistakes Beginners Make 
What is RPE and Reps in Reserve?
Adjusting Weight Across Different Rep Ranges
How to Progress Weight Safely Over Time
Signs You’re Lifting Too Light or Too Heavy

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Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!

Question 1: l've heard that women are different from men regarding the post workout training window for optimal recovery regarding protein (1hr for women, men are more like 3hrs) what are good quick post workout snacks or meals with plenty of protein would you recommend?

Question 2: When you're doing movements like chin-ups or even a prone row on a bench etc…do you completely relax your body between reps or do you always keep the region you're moving active?

Question 3: I am hoping to add a habit of doing yoga at least one day a week. Do you think it’s important to follow the same routine each week or simply do whatever routine feels needed for that day?

Question 4: Any tips for strengthening weak hips?

Resource: https://barpathfitness.com/blog/how-to-stretch-and-strengthen-the-hips/ 

Question 5: What supplements will help my 60 year old body build muscle?

On today’s episode of the podcast, we discuss the NEW food pyramid. The US Department of Food Services and the USDA just released a new food pyramid as a dietary guideline. We give a brief history of the food pyramid as a visual dietary guide, what we appreciate about the updated version, and which recommendations may be unsound, or even potentially harmful, for the general population. 

In this Episode, we Discuss: 
What Is the 2026 Food Pyramid?
Why the Food Pyramid Was Updated Again
Old Food Pyramid vs New One
Key Changes That Raised Concerns
Who Benefits Most From the New Pyramid?
Scientific Evidence: What Supports It—and What Doesn’t
How the 2026 Pyramid Affects Everyday Eating Habits
What a Healthier Food Guide Could Look Like from a Nutritionist
Should We Trust the 2026 Food Pyramid 

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Today, we talk about discipline vs. obsession in fitness. When you start working out, you incorporate fitness into your identity, which is a good thing. Research shows that it helps keep you disciplined in your fitness routine. However, obsession with exercise is a slippery slope that can actually be detrimental to your health through feeling like you have to earn food and feeling anxiety when you can’t workout. Injuries can also have a huge impact on your mental health.  This episode is about coming to a state of balance, and what might happen when fitness becomes who you are.

Resources:
US Government Nutrition Policy Fact Sheet

In this episode, we discuss: 
How Fitness Slowly Becomes an Identity
Exercise Obsession: The All-or-Nothing Mindset
The Motivation–Obsession Gray Area
When Injury Forces the Question: Who Are You Without Fitness?
How to Build a Sustainable, Enjoyable Relationship With Fitness
Training Hard Without Letting Fitness Take Over Your Life

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On today’s episode of the podcast, we talk about vibration training and if it’s worth the shake. We're covering all vibration training tools, specifically vibration plates, and the research on whether these products work or not. Stay tuned to hear the science on our opinion on this reemerging trend. 

In this episode, we discuss:
What is Vibration Training?
How Vibration Training Affects Muscles & the Nervous System
Benefits of Vibration Training
Types of Vibration Tools 
How to Safely Use Vibration Tools for Training & Recovery
Vibration Training vs Traditional Training
Is Vibration Training Right for You?

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Join our Newsletter 
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1:1 Fitness Coaching 
Get 3 Weeks of Nutrition Support for Free
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