Ep. #590 | The Strength Training Formula for Women Over 35: How to Build Muscle, Burn Fat, and Stop Overcomplicating Your Nutrition

By Jenn Pike | June 8, 2026

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In today’s episode, I’m breaking down the exact strength training formula I use and teach — one that’s designed specifically for women in their late 30s, 40s, 50s, and beyond. Because the rules don’t change just because you get older. What your body needs stays pretty consistent, and today I’m giving you the simple, no-BS version of what actually works.

In this episode, I cover:

  • Why doing more — more cardio, more steps, more classes — is actually working against your goals
  • The role of progressive overload and why your body needs a reason to build muscle
  • Why cardio will never be your primary tool for changing your body composition
  • The nutrition non-negotiables (or “suggestions,” if that word feels better!) that I come back to again and again
  • How to think about protein, carbohydrates, and fat in a way that’s simple and sustainable
  • Why 9 out of 10 times, the problem isn’t your training — it’s how you’re fueling
  • The strength training formula simplified: lift progressively, fuel with intention, recover on purpose, and repeat — for months, not weeks

Let’s dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you’re at it, take a screenshot and tag me @jennpike to share on Instagram – I’ll re-share that baby out to the community & once a month I’ll be doing a draw from those re-shares and send the winner something special!

Click here to listen:

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Have a question? Send it over to hello@jennpike.com and I’ll do my best to share helpful insights, thoughts and advice.

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