Taking a break from lifting can feel like you’ve lost it all—but most lifters bounce back faster than they expect. In this episode of Strength With Purpose, Niki Sims and Andrew Jackson share the exact steps for getting back into lifting without overdoing it or losing motivation. Whether you’ve been away for a couple of weeks or more than six months, you’ll learn how to adjust your training, reframe your mindset, and rebuild consistency for long-term success.

What You’ll Learn in This Episode:

• Why getting back into lifting feels harder than it is—and how to make the first step easier

• The key differences between a short layoff (2–4 weeks) and a long layoff (3–6 months)

• How to ease back into training without excessive soreness or injury risk

• The “runway” approach to comebacks that keeps you training consistently

• Why comparing your comeback to your lifetime PRs can slow your progress

• Simple programming adjustments for a faster return to strength and muscle

Why Listen:
If you’ve been waiting for the perfect moment to get back in the gym, this episode is your sign. You’ll leave with a practical plan, a mindset shift that sticks, and the confidence to start training again—stronger and smarter.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

• Niki on Instagram
• Andrew on Instagram

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email podcast@barbell-logic.com

In this episode of Strength With Purpose: Goals-Driven Training & Exercise, Niki Sims and Andrew Jackson unpack everything you need to know about how to grow your glutes. From hip thrust mechanics to Bulgarian split squats, glute kickbacks, and programming principles, this episode gives you practical strategies to get stronger, look better, and train smarter.

The hosts also share real-world coaching experiences, explore accessory work for glute isolation, and provide insights on balancing calorie surpluses, deficits, and recovery for optimal growth. Whether your goal is performance, aesthetics, or longevity, this episode has actionable tips to take your training to the next level.

⏱️ Timestamps:
0:00 – Intro & fun banter
1:20 – Training goals & fitness myths
5:01 – Weighted vests: benefits & limitations
9:38 – How to grow your glutes: the real focus
12:28 – Why the hip thrust works so well
17:03 – Accessory lifts that deliver results
20:48 – Back extensions & glute targeting
23:36 – Programming for glute growth
26:27 – Balancing fatigue, strength, and hypertrophy
29:59 – Nutrition and realistic body composition goals
32:54 – Outro & final thoughts

🔗 Key Topics:

• How to grow your glutes without wasting time

• Hip thrust biomechanics and setup tips

• Best accessory lifts for glute development

• Programming strategies for hypertrophy and strength

• Balancing calorie intake, deficits, and physique goals

📢 Hashtags:
#GluteTraining #StrengthTraining #Hypertrophy #FitnessPodcast #HowToGrowYourGlutes

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

• Niki on Instagram
• Andrew on Instagram

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email podcast@barbell-logic.com

In this live Q&A, we unpack one of the most challenging fitness goals: how to get stronger and lose weight at the same time. You’ll hear practical advice on balancing training, diet, and recovery while cutting fat without losing hard-earned muscle. From nutrition strategies to lifestyle and mindset, this episode is designed for lifters who train for strength, health, longevity, and everyday quality of life.

✅ What You’ll Learn

• How to combine fat loss and strength goals sustainably

• Key nutrition strategies: protein intake, carb timing, and realistic deficits

• Training adjustments that preserve muscle while leaning out

• Why sleep, stress, and recovery are as important as sets and reps

• Mindset principles that keep lifters consistent long-term

⏱️ Timestamps
00:00 – Intro & Q&A kickoff
03:15 – How to get stronger and lose weight (overview)
08:30 – Nutrition priorities for fat loss and strength
14:20 – Smart training adjustments when dieting
21:00 – Balancing hypertrophy and strength goals
26:45 – The role of sleep, stress, and recovery
34:00 – Real-world Q&A: cardio, timelines, and expectations
40:15 – Key takeaways for everyday lifters

🔖 Hashtags (Podcast App Optimized)
#HowToGetStrongerAndLoseWeight #StrengthTraining #FatLossForLifters #StrengthWithPurpose #HealthAndLongevity #FitnessPodcast #BarbellLogic #StrengthForLife

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

• Niki on Instagram
• Andrew on Instagram

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email podcast@barbell-logic.com