Chase Williams explains why working out more often or chasing sweat and soreness may not change your body, and how progressive overload can build strength, muscle, and definition. She lays out a practical rep-range test, weight-tracking guidelines, and three tasks listeners can use in their next week of training.

Chapters

00:00 How to tell whether you’re lifting heavy enough
03:13 A family example of strength that lasts
05:55 Why more workouts and more sweat may not work
09:25 Real examples of increasing weight and reps
10:20 Use your rep range to decide when to go up
11:23 How hard the final reps should feel
11:53 How to track weights for lower- and upper-body lifts
13:32 Three tasks to apply in your next week of workouts
14:20 Use last week’s numbers to make progress
15:11 Choose one lift to improve and keep it simple

progressive overload, strength training for women, lifting weights, muscle after 40, rep ranges, workout tracking, lifting heavy enough

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