Ep 45: Q&A - Strength for Women Over 40, Gym Safety, 3 vs. 4 Day Splits, Workout Nutrition

This is the first Q&A episode ever for Wits & Weights! I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights ), with a shoutout to you (if you want)! And if you like this Q&A type of episode, let me know and I'll do more of them to release on Fridays between my other episodes. Just email me (philip@witsandweights.com) or direct message me on Instagram. Questions: What would a solid strength training protocol for women over 40 look like? Another woman over 40 here. I have been lifting with progressive overload for a year and I have not been able to progress as much as I would like. It’s not that I don’t want to go heavier; I just don’t feel safe in doing one rep, let alone 4-6. What are my options? Does research show a difference between a 3-day full-body strength training schedule vs. breaking it up into a 4- or 5-day split such as Push/Core, Pull/Calves, Legs/Core, Full Body? What are your recommended pre- and post-workout nutrition strategies? Episode resources: Join our Facebook community (FREE) to watch future episodes LIVE (days or weeks before they come out on the podcast) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram