Published May 31, 2023

Building the Foundation of a Solid Strength Training Program with Dr. Andy Galpin

Join Kristen Holmes and Dr. Andy Galpin as they delve into the essentials of an effective strength training program, exploring its impact on both performance and longevity, while providing tailored advice for women and optimal recovery strategies through a blend of science and practical tips.
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Episode Highlights

  • Perimenopause

    and discuss strategies for women in the perimenopause stage to manage symptoms and maintain effective strength training. Andy emphasizes the importance of individualized approaches, particularly for temperature regulation at night, which can be a significant issue for women in this age range. He suggests using tools like the Doc Pro to control bed temperature, which has been a game-changer for many women.

    One quick, quick, quick thing we do... temperature regulation at night is so hard. And so this is what, and I don't have any affiliation with these companies, but then this is when you get something like a doc pro and you get that on your bed and you can actually have complete control of your temperature at night.

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    Kristen adds that aligning the sleep-wake cycle with body temperature can significantly improve quality of life during this transition 1.

       

    General Tips

    Andy provides general strength training strategies beneficial for women across different life stages. He highlights the concept of progressive overload, where one should start conservatively and gradually increase weight and reps over time. Andy also stresses the importance of moving correctly to avoid long-term injuries and exploring various forms of exercise beyond traditional weights.

    Tip number one would be make sure you're focusing on that progressive overload. Right. So continuing to press either on the way you're using or something like that.

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    Kristen appreciates Andy's insights, noting that these principles can inspire many to optimize their strength training journey 2 3.

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