I love this so, so much! I’m 42 and just started lifting weights in January. To no one’s surprise, the chronic lower back pain I’ve been seeing a chiropractor for for the last 8 years has gone away! I feel and look amazing. I’m stronger than I’ve ever been.
I’m excited to be in this journey and make my 40s the best decade yet. Sure, my body is changing and doing weird things, but I can respond and even be proactive.
thank you for reading ❤️ when i was younger and sedentary, i was so frail and had pain all over my body. since i started lifting, i feel so much better and healthier.
As someone who found lifting recently, everything you said about strength changing how you see and treat yourself rings so true. Thank you for this, Glicia!
I loved all of this, because at 40 I feel the same way! and I’m looking forward to the next decade of my life so much, and don’t resonate at all with the people my age who talk about how we’re basically at death’s door now 😂 trying to get them all into lifting, and it’s slowly working!
I love your approach to fitness—it’s straightforward, honest, and it clearly works.
I’ve lost 6 kg and improved my body composition, but I’ve hit a plateau. I currently do strength training 3–4 times a week, focusing on different body parts each session. I’m starting to realise that’s probably not the most effective approach, as my glutes only get trained once a week.
I think you’re right that each session should probably be a simple full-body workout, repeating the same key movements while progressively increasing the weights over time.
If I sign up for your newsletter, does it include an exercise plan based around those fundamental movements you mentioned in one of your posts?
Hi Tanya, thank you! I'm glad to know my posts bring you real value.
Paid subscribers have access to an ever-growing library of tools and in-depth guides to help them in their fitness journey. As my paid tier is new, there are two resources available so far (the next one will drop at the end of July). Since this newsletter isn't my full-time job, I'm committing to one resource a month, but everything will stay accessible as long as a reader keeps their subscription.
If you can train four times a week, you can follow a lower/upper split. What's tricky is finding the right balance and adding enough volume for the muscles you want to prioritize. I shared my current glute workout here (for paid subscribers):
It's not a full program, just the first four weeks of my lower body split (with a big emphasis on glutes). If you ever be interested in go deeper, I have two services that I think could help you: a complete online coaching program, or a one-shot personalized program. If you'd like to know more, just send me an email at: glicia.carence@gmail.com
Just to chat, no pressure at all. I'll be happy to explain my services.
I’m 43 too, and don’t feel that number! I have BIG goals for the next year… but first… when you say “lift heavy,” how heavy? And does running after a toddler count as move outside of lifting 🤣🤣❤️❤️
The weight needs to be challenging, and you need to stop your set at least 2 to 3 reps short of failure. It's hard to figure this out at the beginning, but for each set, pay attention to the last reps. Usually, when you pick the right weight to perform a range of reps, the last ones become slow and really hard to complete the movement. And yes, running after a toddler counts as extra movement 😄
I love this so, so much! I’m 42 and just started lifting weights in January. To no one’s surprise, the chronic lower back pain I’ve been seeing a chiropractor for for the last 8 years has gone away! I feel and look amazing. I’m stronger than I’ve ever been.
I’m excited to be in this journey and make my 40s the best decade yet. Sure, my body is changing and doing weird things, but I can respond and even be proactive.
thank you for reading ❤️ when i was younger and sedentary, i was so frail and had pain all over my body. since i started lifting, i feel so much better and healthier.
As someone who found lifting recently, everything you said about strength changing how you see and treat yourself rings so true. Thank you for this, Glicia!
thank you for reading Olivia. and i’m glad it resonates ❤️
I loved all of this, because at 40 I feel the same way! and I’m looking forward to the next decade of my life so much, and don’t resonate at all with the people my age who talk about how we’re basically at death’s door now 😂 trying to get them all into lifting, and it’s slowly working!
Can't agree more! I hate it too when people act like being in your forties means you're old, in pain, and suffering 😄
Hi Glicia,
I love your approach to fitness—it’s straightforward, honest, and it clearly works.
I’ve lost 6 kg and improved my body composition, but I’ve hit a plateau. I currently do strength training 3–4 times a week, focusing on different body parts each session. I’m starting to realise that’s probably not the most effective approach, as my glutes only get trained once a week.
I think you’re right that each session should probably be a simple full-body workout, repeating the same key movements while progressively increasing the weights over time.
If I sign up for your newsletter, does it include an exercise plan based around those fundamental movements you mentioned in one of your posts?
Absolutely love your content!
Hi Tanya, thank you! I'm glad to know my posts bring you real value.
Paid subscribers have access to an ever-growing library of tools and in-depth guides to help them in their fitness journey. As my paid tier is new, there are two resources available so far (the next one will drop at the end of July). Since this newsletter isn't my full-time job, I'm committing to one resource a month, but everything will stay accessible as long as a reader keeps their subscription.
If you can train four times a week, you can follow a lower/upper split. What's tricky is finding the right balance and adding enough volume for the muscles you want to prioritize. I shared my current glute workout here (for paid subscribers):
https://gliciacarence.substack.com/p/steal-my-glute-workout
It's not a full program, just the first four weeks of my lower body split (with a big emphasis on glutes). If you ever be interested in go deeper, I have two services that I think could help you: a complete online coaching program, or a one-shot personalized program. If you'd like to know more, just send me an email at: glicia.carence@gmail.com
Just to chat, no pressure at all. I'll be happy to explain my services.
I’m 43 too, and don’t feel that number! I have BIG goals for the next year… but first… when you say “lift heavy,” how heavy? And does running after a toddler count as move outside of lifting 🤣🤣❤️❤️
The weight needs to be challenging, and you need to stop your set at least 2 to 3 reps short of failure. It's hard to figure this out at the beginning, but for each set, pay attention to the last reps. Usually, when you pick the right weight to perform a range of reps, the last ones become slow and really hard to complete the movement. And yes, running after a toddler counts as extra movement 😄
This one hit home so hard now that I'm 40... thanks for sharing!
Ohh thank you Laura 💖 and you'll see, this will be the best decade of your life yet.
One of the best acts of self care I have undertaken is lifting heavily. Like many women, I love how it shapes and sculpts are natural shape.
I love how you write about it, Glicia - and I am loving eating real, nutritious foods too.
Investing in ourselves is a priority - however we can do it.