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Week 4 Recap: Strength Training for Women Over 35 | Build Muscle, Lose Fat & Get Toned
Welcome to Day 28 of the RAC Summer Recomp Series!
This week, we wrap up everything you need to know about strength training for body recomposition. If you've ever felt intimidated by the weight room, worried about getting bulky, or wondered how to actually start lifting weights, this recap ties it all together.
In this episode, you'll learn:
• Why strength training is the foundation of body recomposition
• Why lifting weights won't make women bulky
• The science behind building lean muscle after 35
• Why muscle is essential for fat loss, metabolism, and healthy aging
• How heavy you should actually lift for muscle growth
• The six fundamental movement patterns every beginner should know: squat, hinge, push, pull, lunge, and carry
• Why progressive overload—not random workouts—is the key to long-term results
• The importance of mind-muscle connection and creating tension during every rep
• Why Type II muscle fibers are responsible for building the lean, toned physique most women want
• How to build a realistic lifting routine you'll actually stick with
Today's RAC Targets:
- ✅ Practice flexing and connecting with one muscle group to improve your mind-muscle connection
- ✅ Schedule your strength training workouts for the upcoming week
- ✅ Share the Summer Recomp Series with a friend and invite her to join you
Ready to stop guessing what workouts to do?
Join the RAC Recomp Collective my monthly workout app designed specifically for women who want to lose fat, build muscle, community, and create a lean, athletic physique through progressive overload.Join the RAC Recomp Collective ($29.99/month):
Follow me on Instagram for daily body recomposition education, strength training tips, nutrition guidance, and healthy aging content:@RACFitness_
90 Days. 90 Lessons. 270 Daily Targets.
Stop starting over. Start recomping.
