Stronger Than Your Boyfriend

Today, we teach you exactly how to grow your glutes! building the glutes is probably one of the biggest trends in the fitness world. And, having a strong booty is actually one of the best ways to support your lower back. In this episode, we share what compound movements and accessory work you can fold into your training that will have your booty burning! Your butt might not actually burn, but it will get stronger. We also share the fine details of glute building that includes rep ranges, sets, rest periods, days per week you need to train, and more. Listen for the complete blueprint you need to create your own booty building program. 

In this episode, we discuss: 
How To Grow Glutes
Glute Workouts For Muscle Growth
Recovery After A Glute Workout

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Today’s episode of the podcast is all about how you can strengthen and heal lower back pain through stretching and strength training movements. If you suffer from chronic lower back pain, you’re not alone. Back pain is one of the most common reasons people stop working out, which could actually make things worse. In reality, exercise is often the solution to lower back pain. We’re here to tell you the most common reasons you might be experiencing back pain and what movements you can incorporate into your routine to work through the pain and heal. 

In this episode, we discuss: 
Why Exercise Is Key for Back Pain
Why Weak Glutes are Often the Culprit 
Benefits of Targeted Back Exercises
Easy Stretches for Back Pain Relief
Strengthening Exercises for a Healthy Back
Tips to Exercise Safely with Back Pain
Why Consistency Is Key for Lasting Back Pain Relief

Resources Mentioned: 
Podcast Episode 271: Movement as medicine: Why You Shouldn't Stop Moving When Injured
Podcast Episode 22: Training after an Injury (What Happens After Physical Therapy Ends)

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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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Join our Newsletter 
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