174 followers

Follow

Follow

Follow

0 saved

10

Strength training after 35 is not optional

Muscle is medicine! Pick heavy stuff up and put it down consistently! That simple! #gym #weights #muscle

2025/1/18 Edited to

As we age, our bodies naturally lose muscle mass, which can accelerate the aging process and lead to various health issues. Engaging in regular strength training after 35 is not just beneficial; it's vital. Muscle is indeed your biggest defense against aging, as it helps maintain metabolism, balance, and mobility. Additionally, strength training enhances bone density, reducing the risk of osteoporosis. Consider incorporating exercises such as squats, deadlifts, and bench presses into your workouts, aiming for at least two days a week of resistance training. Start with lighter weights and progressively increase the load as you get stronger. It's also important to pair your training with a nutritious diet rich in protein to support muscle repair and growth. Joining a community or working with a fitness coach can provide motivation and accountability. Stay consistent, and you'll not only improve your physical appearance but also enhance your overall quality of life. Remember, lifting heavy isn't just about aesthetics; it's about preserving your health and vitality as you age. Don't wait—start your strength training journey today!

Related posts

A person in blue shorts and a sports bra holds a dumbbell, with various food items like meat, eggs, peas, shrimp, yogurt, and tofu floating around them. The text overlay reads 'Foods For Glute Growth What to Eat for Muscle Growth & Recovery'.

A chart titled 'PROTEIN SOURCES CHART' displays various foods like chicken breast, eggs, cottage cheese, salmon, lentils, tofu, shrimp, and bison, along with their protein content per 100g.

An infographic titled 'Top 5 Foods for Recovery' features images and descriptions of chocolate milk, tart cherry juice, peanut butter and banana sandwich, yogurt and granola, and a fruit smoothie.

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑

Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese

3616 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A person in grey workout attire performs a hip thrust on a machine, with text overlay "HOW TO HIP THRUST" and two peach emojis, indicating a glute-focused exercise.

Instructions on setting up a hip thrust, detailing bench height (16 inches) and barbell placement over hips with padding. An anatomical illustration shows a person on a bench with a barbell, highlighting leg muscles.

Guidance on foot placement for hip thrusts, explaining how to adjust feet to target hamstrings, glutes, or quads. Three anatomical illustrations demonstrate these different foot positions.

Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️

🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,

412 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1575 likes

A title slide for a 'BODY RECOMPOSITION PLAN' featuring '4-WEEK BUILD,' 'MEAL PLAN,' and 'SHOPPING LIST.' The image includes fitness items like sneakers, pink dumbbells, a water bottle, and food items such as avocado, cottage cheese, and rice.

A 'WEEKLY SPLIT' workout schedule is displayed, detailing exercises for Day 1: Lower, Day 2: Upper, Day 3: Lower, Day 4: Upper, and Day 5-6: Pilates/Mobility/Cardio, with a note of '3 Sets, 8-12 reps each.' A laptop is visible in the foreground.

A 'Workout / Meal Tracker (WEEK ONE)' table outlines daily exercises with weights and difficulty, alongside breakfast, snack, and dinner meal ideas. It includes a checklist for daily calorie and protein goals, weight, and energy/mood tracking.

Training Diaries: Florence Pugh > Kate Moss

How to get my forever body, not my “new year, new me” body. Two Months, 8 weeks, Total Body Recomposition. My goal is to build muscle, and maintain the same weight for better tone, strength, and metabolism. We’re having balanced meals that are high in protein, no over-restricting, and integra

1182 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1648 likes

Beginner Strength Training Routine You Can Start!

New to the gym and not sure where to start? This beginner-friendly weightlifting routine is designed to help you build strength, improve your confidence, and feel good in your body — no matter your experience level. 🏋️‍♀️ Here’s what you’ll get: • A 3-day full-body routine • 5 foundational

63 likes

A shopping cart filled with fresh produce like carrots, broccoli, pineapples, bananas, avocados, and bell peppers, along with packaged dates and cashews, illustrating groceries for fat loss and strength.

A detailed weekly meal plan grid showing breakfast, lunch, dinner, and snack ideas for each day, with estimated calorie and macronutrient totals at the bottom.

A grocery list categorized by proteins, carbs, dairy & veg, veggies, and other goodies, specifying quantities for various ingredients needed for the meal plan.

Meals for Fat Loss and Strength

My version of 75 hard 💪 less rigid commitment, focusing on taking it one week at a time. • healthy, mindful, balanced meals w/shopping list • calorie deficit • each plate with carbs, good fats, veg • some form of activity EVERY day (not everyone has to do 10k steps! this is not always real

1367 likes

A woman in athletic wear, viewed from behind, showcasing her glutes and legs. Overlay text reads "7 DAY WORKOUT PLAN FOR Big Glutes & Toned Legs" with peach emojis, indicating a fitness guide.

A white text overlay on a plain background detailing "Day 1: Power Walking + Pilates" workout. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and optional tips, followed by a note about full workouts in the description.

A white text overlay on a plain background detailing the "Pilates Routine (20 minutes)" for Day 1. It lists exercises like Leg Circles, Single Leg Bridge, and Side-Lying Leg Lifts with specific reps, sets, and rest times.

Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨

Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this post

217 likes

A side-by-side comparison showing a person's weight loss transformation, with text indicating a change from 250lbs to 167lbs, illustrating the journey of using apps for weight management.

A screenshot of the App Store page for 'Lose It! - Calorie Counter Food Tracker for Weight Loss,' highlighting its function as a calorie tracking app for weight loss.

A screenshot of the App Store page for 'Water tracker Waterllama,' featuring its cute llama icon and indicating its purpose for tracking water intake.

Apps I used to achieve my -80lbs weight loss 📲✨

I would be lying if I didn’t admit I wouldn’t have made it this far without these apps. Here a compilation of the apps that were essential to my weight loss and how I used them. 1. Lose it! Calorie tracking app. It’ll set a caloric plan based on how fast you want to achieve your goal and wil

2566 likes

A woman performs a cable exercise in a gym, with text overlaying the image. The text reads "Your 2025 Workout Guide For Beginners" and highlights sections like "GYM ESSENTIALS," "EXAMPLE WORKOUTS," and "ESTABLISHING GOALS."

A graphic titled "Gym Essentials: Packing Your Gym Bag Like a Pro" details clothing and gear. It lists workout attire, comfortable sneakers, an extra layer, a water bottle, a towel, gym gloves (optional), and a lock for gym lockers.

A graphic titled "Gym Essentials" focuses on personal care and tech & extras. It lists deodorant, shower essentials, face wipes, headphones, a fitness tracker or phone, and a notebook or app for tracking workouts.

2025 Beginner Gym Plan for Visible Results 💪🍑🎧👟✨

✨💪Beginner Full Workout Plan🍑✨ This full workout plan is structured around the weekly split outlined earlier. Each session includes specific exercises, reps, sets, and rest times, tailored for beginners. Active recovery for rest days is also included to keep you feeling refreshed. ✅Monday: Wa

1199 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

508 likes

A woman in blue workout attire on a lat pulldown machine, viewed from behind, with text "Hourglass Upper body workout SWIPE" and an hourglass outline.

A woman in blue workout attire performing pull-downs on a lat pulldown machine, viewed from behind, with text "Pull downs".

A woman in blue workout attire performing dips on an assisted dip machine, viewed from the side, with text "Dips".

Get an hourglass upper body with this workout

Sculpt your upper body into an hourglass shape with this workout. To have an hourglass shape, you must focus on building your shoulders and back. This workout does exactly that! Details💙⬇️ 1. Pull downs 3x8 2. Dips* 3x10 3. Single arm rows 3x12 4. Push-ups** 3x10 OPTIONAL: Add 20-30 mi

315 likes

Naturally Detox your Mind & Body from Head to Toe🌷

🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸 3 Colon Cleanse Recipes I Use to Clean my Stomach and Intestines Naturally If you’ve been feeling headaches, fatigue, weight gain, or low energy, a natural colon cleanse might be just what you need. 🍋What is a Natural Colon Cleanse? 🌸A natural colon cleanse involves f

545 likes

A woman in black leggings and white sneakers is shown from the waist down. Text overlay reads "7 DAY WORKOUT PLAN FOR Big Glutes & toned legs".

Text details Day 1 of a 7-day workout plan, focusing on Power Walking and Pilates. It outlines a 45-minute power walking routine with warm-up, steady-state, cool-down, and tips.

Text outlines Day 2 of the 7-day workout plan, featuring a 30-45 minute Yoga Flow for Flexibility and Recovery, including Cat-Cow Stretch, Downward Dog, and Low Lunge Stretch.

Lose Thigh Fat Fast: Workouts & Tips for Women 🍋✨

Many women struggle with slimming their thighs and toning their legs without adding muscle bulk. While strong, muscular thighs are empowering and aesthetically pleasing to many, some prefer a slimmer, more toned look. Achieving this requires a specific approach to training and diet! In this pos

72 likes

How to 🔥Tone🔥 Your Way to a ✨Sleeker Silhouette!✨🍋

Achieving a slim and toned upper body while also developing strong, defined abs is a common goal for many women. The key to reaching this goal lies in a balanced approach that combines cardiovascular exercise, strength training, proper nutrition, and lifestyle adjustments. Here’s my guide to he

347 likes

Beginner 16-Week Marathon Training 🏃‍♀️

#bodytransformation #running #littlethings #embracevulnerability #healthylifestyle2024

53 likes

Full Body Strength Workout at Home

This one hits everything — legs, arms, core, and glutes with just dumbbells and an optional kettlebell. 3 supersets with short work + rest periods to keep your heart rate high and muscles burning. 🔥 Save this for later and follow for more realistic home workouts! #fullbodyworkout #fitathome

12 likes

Simple strength training workout

Simple strength training workout at 5 weeks postpartum. #postpartum #postpartumfitnessjourney #workout #fitnessmotivation #strengthtraining #5weekspostpartum #startsomewhere

1 like

Potty Training Essentials for Girls 🚽💕🎀

The time is here! It’s time to get my 2 year old daughter potty trained! I’ll be following the same tips I used with my first — the 3-day potty training method. WHAT’S THE 3 DAY METHOD? The 3-day potty training method involves ditching diapers & focusing intensively on teaching your ch

584 likes

A woman in athletic wear stands in a gym, with text overlayed: "How to Reduce BODY FAT% Without Losing Muscle Mass. No Bull Sh*t Just Facts." A search bar suggests "How to calculate my body fat %."

A table outlines daily, weekly, and monthly strategies for diet, exercise, lifestyle, and supplements to achieve 10-12% body fat, described as "Athlete-Level Lean." An illustration of a very lean female body is included.

A table details daily, weekly, and monthly strategies for diet, exercise, lifestyle, and supplements to achieve 15-17% body fat, described as "Lean & Athletic." An illustration of a lean female body is included.

How to Cut Body Fat the Healthy Way

Forget the one-size-fits-all fitness plan. Women's bodies are complex and beautifully adaptive. From reproductive hormones to thyroid health, your body fat percentage isn't just about looks—it's about function, fertility, and full-body well-being. Let’s dive into each body fat zone:

795 likes

A woman in workout attire is shown from the waist down, with text overlay 'Building a Revenge Body from Home - 10+ workouts - All Splits - HIIT to Burn Fat'. Emojis of an hourglass and a house are also present.

A list of bodyweight upper-body exercises including back, tricep, shoulder, and bicep workouts with sets and reps, such as Pull-Ups, Superman Exercise, Tricep Dips, and Pike Push-Ups.

A high-intensity 30-minute elliptical workout plan with warm-up, interval sets, and cool-down, also adaptable for an incline treadmill. Emojis of a person exercising and a shoe are included.

Revenge Body from Home pt 3/3: HIT/mindset

✨✨✨✨✨A bunch more workouts ✨✨✨✨✨ 🍑🍑Glutes from home🍑🍑 ✨Without Weights✨ 🍑Donkey kicks: 3 sets of 12-15 reps per leg. Targets the gluteus maximus. 🍑Bodyweight squats: 3 sets of 15-20 reps. Primarily works the gluteus maximus and medius. 🍑Hip raises: 3 sets of 12-15 reps. Focuses on th

14.1K likes

The image shows avocado toast with a poached egg and chili flakes on a gray plate, emphasizing that "Timing Is Everything" for nutrition.

This image defines nutrient timing as consuming specific nutrients at specific times to influence performance, recovery, muscle growth, and fat loss, affecting mTOR and AMPK pathways.

The image explains the "anabolic window," stating new research shows it's 4-6 hours, and recommends consuming 20-40g of protein within 1-2 hours post-training for optimal muscle repair.

Nutrition-Timing 101: Not What You Eat, But WHEN!

⏰ Nutrient Timing: The Real Science Behind When You Eat Optimizing when you eat is just as important as what you eat. Welcome to the advanced guide on nutrient timing, where I’ll break down how strategic eating can maximize your performance, sculpt your body, and accelerate recovery. While most

89 likes

Day 1 of 3 : 🔥 Legs & Glutes Strength Training

🔥 What This Workout Does for You 🍑 Tones and Builds Your Glutes • Hip Thrusts, Glute Bridges, and Kickbacks target the glute max and medius (your 🍑), helping you build shape and strength. 🦵🏽 Strengthens Your Quads, Hamstrings & Calves • Goblet Squats, Walking Lunges, a

4 likes

When strength isn’t optional….

When strength isn't optional, it becomes who you are. And when you finally LET THEM... you find your power. #growing #letthem #healing #strongereveryday #embracevulnerability

9 likes

A woman in athletic wear and headphones takes a mirror selfie in a gym, with text overlays "Growing your glutes" and "My best tips." Peaches are digitally added around her, introducing glute training advice.

A woman in athletic wear takes a mirror selfie in a gym, showcasing her glutes. Overlaid text boxes detail her glute and leg training split, including specific exercises for quad, hamstring, and glute-focused days.

A woman in a sports bra and shorts stands in a gym, looking over her shoulder. An overlaid text box provides nutrition advice for glute growth, including a 3-month bulking calorie plan example.

Glute training/nutrition advice 🍋

If you are a girly that is "constantly on a diet" newsflash you will NOT grow your glutes. You cannot be afraid to eat. A typical bulk for me lasts anywhere between 3 - 6 months. I usually work my way up in terms of calories over the duration of the bulk. My 3 month bulk example (this

90 likes

Ageless, Strength Training

You’ve been told self-care is candles and calm playlists. But real self-care after 35? Building strength that future-proofs your body and mind. Your muscles are your metabolism, your hormone helper, and your energy reserve. If you’re ready to age strong—not just gracefully—grab my ebook Longev

1 like

A person stands on a treadmill, with overlaid text showing 'At Home Workout', 'Core & Cardio / bodyweight exercises', 'Total Calories 629 cal', 'Active Calories 587 cal', and 'Total Time 48'18'''.

A digital note titled 'Elliptical Workouts' details 'Option 1: Feel the Burn', outlining a 30-minute routine with warm-up, heart rate zones, a sprint, and cool-down.

An exercise guide for 'Option #1 sofa abs' from Darebee.com, illustrating six bodyweight exercises: leg swings, raised knees hold, knee to elbows, flutter kicks, raised legs twists, and scissors.

Get Snatched at Home: multiple workouts to choose

✨✨✨✨✨✨Elliptical Workouts✨✨✨✨✨✨ For example, if this is your only workout for each week you could do one of the following: 5 sessions, 30 minutes each, at a moderate intensity 3 sessions, 50 minutes each, at a moderate intensity 5 sessions, 15 minutes each, at a high intensity 3 sessions,

1429 likes

A collage titled 'Biblical Hair Serums' features diverse hair types, including long wavy, braided, and natural curly hair. It shows a close-up of serum being applied to a scalp and a dropper with golden liquid, illustrating the use of nourishing water-based serums for hair health and spiritual care.

Biblical Hair Serums

Water-based hair serums tailored for fall. These serums emphasize nourishment, hydration, and spiritual mindfulness, honoring God's creation through caring for your hair during the cooler, drier months. Biblical-Inspired DIY Water-Based Hair Serums for Fall: Nourishing Your Hair as a Gift fr

3011 likes

A woman in a white bandeau top and light purple shorts takes a mirror selfie in a gym, illustrating a fitness-related context for structuring a workout split.

A detailed spreadsheet outlines a 'Personal Hypertrophy Conditioning Program' for 6 weeks, showing daily exercises, sets, reps, and weights for various muscle groups and cardio, with the question 'How many days a week?' overlaid.

A woman smiles while taking a selfie on a gym machine, with the text 'Balance of muscle group lifts' overlaid, emphasizing the importance of balanced training in a workout split.

How to structure a weekly workout split

🧱 Key Principles for Structuring a Split Frequency – How many days per week can you train? Recovery – Don’t overtrain the same muscle group; give at least 48 hours to recover. Balance – Include push, pull, legs, core, and cardio/mobility. Goal Alignment – Strength, fat loss, hypertrophy (musc

30 likes

strength training now protects you for life.

Strong isn’t just a phase—it’s protection. After 30, strength training becomes one of the most powerful things you can do for your health, longevity, and confidence. This isn’t about chasing skinny. It’s about building a body that carries you through every season of life. 1:1 coaching is open

1 like

🚨 Zero Supervision, Max Pull—Upper Body Strength

⚡ Pre-Lift: CoQ10 for cellular energy Berberine + Chromium to prime metabolism and support fat burn Pinch of salt + water for hydration and electrolyte balance 🔁 Post-Lift / Pre Cardio: NAC for recovery and antioxidant support Multivitamin to cover micronutrient gaps (Optional protein + ca

1 like

A person with pink mouse ear filter and headphones, lying on a wooden floor, with a pink overlay stating "Core! & Strength training & Treadmill workout!".

A pink 5 lb dumbbell rests on a pink resistance band labeled "MEDIUM", both placed on a light wooden floor.

A fitness tracker display showing "Indoor Walk" with a green icon, indicating 72 calories burned and a distance of 1.22 miles.

Core!&Strength training&Treadmill workout!

6 likes

A smiling woman in a white tank top and red shorts holds a water bottle while taking a selfie on a road. Text overlay reads "10k 8-Week Training Plan" and "Lemon8 @katcelic".

A text-based image outlining a "Weekly Structure" for a running plan, including 3 runs, 2 optional cross-training days, and 2 rest days. It also details "Week 1" of an "8-Week 10K Training Plan."

A text-based image detailing the "8-Week 10K Training Plan" for Weeks 2, 3, 4, and 5, listing specific daily running and rest activities.

10k Training Plan ✨

#running #protein #lemon8creator #workoutideas #ViralKini

4 likes

Stop asking for strength while avoiding...

Hebrews 12:1 — “Let us run with perseverance the race marked out for us.” We cry out, “God, make me stronger.” But strength doesn’t come through comfort, it comes through consistency. Endurance isn’t built in the easy seasons; it’s forged in the ones that stretch you, discipline you, and

135 likes

HOW TO CREATE YOUR OWN IT GIRL WORKOUT ROUTINE! 💖✨

Let’s be real—the gym can be overwhelming. Too many machines, too many sweaty men grunting like they’re in a medieval battle, and *why does that girl look like she knows a secret workout no one told me about???* 😩 But guess what? You don’t need a personal trainer or a 6-month fitness plan writte

1038 likes

A split image showing a woman's body transformation, with the left side showing her before and the right side showing her with visible '11' ab lines, illustrating her fitness journey.

A collage of four food images illustrating nutrition principles: high volume, low calorie fruit; high protein meat; small meals of eggs and sausage; and tacos representing the 90/10 rule.

A woman performing heavy hip thrusts on a weight machine in a gym, demonstrating a 'heavy leg days' training approach.

How I got the “11” ab lines

HOW I GOT THE “11” AB LINES ⬇️ Before I use to workout my body type was always skinny, but I had 0 muscle & visible definition anywhere. Here are the protocols I used to change that. NUTRITION🍓🫐🥩🥗 90% of the time I ate high volume, high protein, low calorie foods. This meant a lot of

1047 likes

Here’s What I Did👇🏾 -12 Alt planks toe touch (Dumbbell Optional) -15 Fluttered Kicks 3 Sets #homeworkout #deepcore #coreworkout #corestrength #latasha280

1 like

A person's light brown hair, styled in a bun and covered in a white hair mask, with the title 'Homemade hair masks For Breakage/strength' overlayed.

A person with long dark hair, wet and partially covered in a mask, illustrating the 'Avocado + Egg + Olive Oil Strengthening Mask' recipe, including ingredients, how to use, and frequency.

A close-up of light hair coated in a white mask, detailing the 'Coconut Oil + Aloe Vera + Honey Mask' recipe, with its benefits, ingredients, usage instructions, and frequency.

Homemade hair masks For Breakage/strength

Hair masks you can make at home for breakage/strength 😊 #Hair #handmadehairproducts #allnaturalhair #naturalhairloves #naturalhairgrowthremedies

398 likes

🌸 Soft Girl Strength & Cardio Routine

Day 1 – Lower Body Love (Glutes + Legs + Light Cardio) • Warm-up: 5 min incline walk or stair stepper • Weighted exercises (3 sets of 12–15 reps): • Dumbbell squats • Glute bridges or hip thrusts • Walking lunges • Standing calf raises &#

2 likes

PSA: Stretching isn’t optional!

Stretching (whether it's a warm up or cool down) is just as important as the workout itself- tight muscles, poor mobility, and increased injury risk aren't the flex you want. Take 7 - 10 minutes to stretch and thank yourself later🫶🏽💪🏽✨ Who's guilty of skipping their post-workout s

89 likes

Walking is strength training in disguise

Walking is the underdog of strength training… and the foundation for independence at 80+. 🚶‍♀️💪 📖 Get the full plan in Longevity Unlocked: The Genesis – Link in comments #LongevityUnlocked #LongevityLifestyle #WalkingIsStrength #10KSteps #Over35Fitness #HealthyAging #LongevityCoach

0 likes

Training Diaries: Thanos > Hawkeye

If we're drawing comparisons.. we've got a guy with a bow and arrow vs a cosmic titan who can warp reality. Let's be real, which one wins? How to get your forever body, training for "Thanos" strength 💪 and fat loss. 4 weeks, Total Body Recomposition. It was requested that I c

14 likes

Everyone wants to live long. But very few people are doing what it takes to live well while they do it. Skeletal muscle is the foundation of metabolic health. It is not optional, and it does not maintain itself. After your 30s, you lose muscle mass every decade unless you are actively training a

1 like

See more