Strength training for women 35+ : hormones, muscle, and mindset, the new formula

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Have you ever caught yourself saying, “I used to drop five pounds in a week,” or “No matter how clean I eat or how hard I train, my body just doesn’t respond the same anymore”?

You’re not broken and your willpower hasn’t gone missing. What’s changed is your biology.

In this episode, Alisha Carlson breaks down the powerful connection between mindset, muscle, and hormonal health especially for women after 35. She dives into how strength training, when paired with the right mindset, becomes one of the most effective tools for personal transformation and long-term energy, confidence, and resilience.

You’ll learn how to train with your hormones instead of against them, the mindset shifts that drive consistency, and how to create sustainable systems that fit real life.

Because the biggest transformation doesn’t start in the gym — it starts in your mind.

What You’ll Learn

• Why strength training is non-negotiable after 35 for hormonal balance and bone health
• The science behind muscle as “the organ of longevity” (Dr. Gabrielle Lyon)
• How to train smarter using your cycle or life stage (Dr. Stacy Sims)
• The mindset and identity shifts that make consistency automatic
• How to build systems that support your strength in: body, mind, and life
• Practical tips for lifting heavy, eating enough protein, and recovering well

Key Takeaways

• Transformation starts in your mind, not just your workouts.
• Muscle isn’t bulky , it’s protective.
• Overwhelm and “go hard or go home” thinking can block progress.
• Your hormones aren’t the enemy, they’re a roadmap to smarter training.
• When you strengthen your mindset, your consistency follows.