Are your workouts really making a difference, or are you just going through the motions?

Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover the pillars of a whole effort exercise session and explain how muscle fatigue, eccentric activation, and glycogen depletion work together to build strength, improve metabolism, and deliver lasting results. Tune in to hear practical tips on how to make sure every session counts and gets you closer to your fitness goals.

• Amy starts by explaining the three major components of an effective strength training workout: muscle fatigue, eccentric activation, and glycogen depletion.
• Learn why not every workout delivers the intended results, even if it feels hard.
• Dr. Fisher highlights what a whole effort exercise actually is. It means every muscle is worked fully and to real fatigue. From a metabolic standpoint, that's what boosts calorie use and supports long-term health after the workout ends.
• How to spot the difference between moving your body and truly training it. Amy points out that walking, yoga, and similar activities can be great, but they don't always demand your full effort. Whole effort exercise is about getting the biggest return on the time you put in.
• Dr. Fisher explains that your muscles are made up of slow-twitch and fast-twitch fibers. As we age, it's the fast-twitch fibers we lose first, even though they're the ones most capable of growing stronger. If staying strong matters to you, these are the fibers you want to protect.
• Dr. Fisher highlights a common misunderstanding about fatigue. Cardio exercises like running or cycling can feel exhausting, but they usually last too long and stay too aerobic. That means you never tap into the fast-twitch fibers that drive strength and muscle growth.
• Why you need to rethink muscle fatigue. Dr. Fisher explains that real fatigue means recruiting every muscle fiber. Strength training forces your body to work through the full sequence until no muscle is left unused.
• Dr. Fisher explains why muscle fatigue matters as we get older. Your body naturally shifts into a "what don't we need anymore" mode over time. If you don't regularly use certain muscle fibers, your body simply lets them go.
• Dr. Fisher highlights what eccentric muscle activation really means. Lifting the weight is only half the work, lowering it is where most muscle fibers are being challenged.
• How to get more out of every rep you do. Dr. Fisher emphasizes working harder on the lowering phase than the lifting phase. That's where deeper muscle recruitment actually happens.
• How to train for better metabolism and long-term health. Amy and Dr. Fisher show that glycogen depletion only happens when effort is high enough to recruit fast-twitch fibers.
• If your goal is fat loss, strength, or aging well, you need to work harder and activate your type two muscle fibers.
• How to know if personal training is actually working for you. A good personal trainer isn't just counting reps or filling time; they're guiding you toward true muscle fatigue, controlled eccentrics, and real effort.
• If you leave every session feeling "busy" but not challenged, you're probably not working hard enough.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Before you set another fitness goal this year, there's something you need to rethink.

Amy Hudson and Dr. James Fisher are here to wish you a happy new year and kick off 2026 with a fresh, grounded perspective on health and exercise. In this episode, they cover five mindset shifts to help you enjoy workouts, focus on real results, and create habits that actually last. If you're ready to let go of what hasn't worked and start 2026 with clarity, confidence, and a healthier relationship with movement, this episode is your invitation to do exactly that. Make 2026 your healthiest year yet!

• Amy shares why New Year's exercise resolutions often feel motivating at first and discouraging by February. Many goals are built around outcomes instead of behaviors. This episode helps you rethink your approach so your plan actually fits real life.
• Shift #1: Process versus outcome. According to Dr. Fisher, goals don't have to be about a number or a finish line. They can be about committing to the actions you repeat each week.
• Amy explains why changing the process is what creates long-term success. Daily habits compound in ways one perfect result never can. People who make progress are the ones who keep doing the basics consistently.
• Shift #2: Exercise as enjoyment, not punishment. Amy shares why enjoying your workouts makes consistency easier. When exercise feels rewarding instead of miserable, you're far more likely to stick with it.
• Shift #3: Fat loss versus weight loss. Dr. Fisher and Amy explain why losing fat and maintaining muscle is the real goal. Strength training supports fat loss while protecting muscle. It's one of the most important investments you can make in your long-term health.
• Dr. Fisher explains why yo-yo dieting backfires. Calorie restriction often leads to muscle loss and a slower metabolism. When normal eating resumes, weight regain becomes almost inevitable.
• Amy shares a powerful reframe if weight loss has been your goal every January. Instead of trying to make yourself smaller, think about rebuilding yourself from the inside out. That shift changes how you approach food, exercise, and patience.
• Shift #4: Quality versus quantity. More workouts or longer sessions don't always mean better results. The right exercises, performed safely and with proper form, often deliver more with less time.
• Amy shares a personal story about feeling stuck and overwhelmed by exercise expectations. She believed change required hours in the gym and deep expertise. Discovering the power of short, high-quality strength sessions was a huge relief.
• Amy explains how learning proper exercise selection and technique changed everything. Once she stopped guessing and started working with a personal trainer, results followed. It finally felt sustainable.
• Dr. Fisher explains Shift #5: Active versus passive exercise. Simply moving through exercises isn't the goal. Being mentally engaged and intentional with each rep is where progress happens.
• Dr. Fisher explains why working with a personal trainer makes all of these shifts easier. A coach helps you stay engaged, cue the right muscles, and train with purpose instead of guesswork. This guidance turns exercise into something you enjoy, not a chore you endure.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.