Power fades first: why older adults need heavy lifts and sprints

The Short Version

As we age, the quickest losses are in power and in the fast-twitch fibers that make it, not in muscle size. Andy Galpin puts the rough yearly figures after about age 40 at 1% of muscle size, 2 to 4% of strength and 8 to 10% of power [2]. Fast-twitch fibers are only used when you do something forceful, so a life of walking, jogging and everyday chores lets them go. Those are the fibers that get a foot out in time and stop a fall [1]. Stacy Sims gives the same prescription from the side of women's physiology. From the mid-30s on, and more so in perimenopause, women should lift heavy with a couple of reps in reserve, add short all-out sprint intervals and skip the moderate-intensity middle [3][4]. Endurance training does real good for the heart and metabolism, but on its own it leaves untrained the qualities that keep people independent and on their feet [1][4].

Table of contents

What They Said

Andy Galpin: fast-twitch fibers go first, and endurance alone doesn't bring them back

Galpin is a professor of kinesiology at Cal State Fullerton and has worked with elite athletes across many professional sports [1]. His case begins with a study from Sweden's Karolinska Institute. It looked at cross-country skiers in their 80s and 90s who had competed for 50 to 60 years and compared them with non-exercising Americans of the same age [1]. For aerobic fitness the skiers were remarkable. Galpin calls a VO2 max of about 18 milliliters per kilogram per minute "the line of independence," the level below which living alone becomes very hard. The American non-exercisers averaged close to that line, while the skiers averaged around 35 to 38, similar to a typical college male. One 92-year-old scored 38, which Galpin's team considered a world record for someone over 90 [1].

Then comes the catch that drives this whole topic. The skiers' strength and function were no better than the non-exercisers' [1]. Decades of endurance training had protected their hearts and lungs but not the qualities that let an old body produce force.

A follow-up study of identical twins in their mid-50s showed the same thing [1]. One twin was a lifelong endurance athlete and the other a non-exercising truck driver. The athlete had much better blood lipids, resting heart rate, blood pressure and VO2 max, and less body fat. Yet the two had nearly identical muscle mass, and the non-exerciser was stronger, with better grip strength and vertical jump [1]. Muscle biopsies showed the runner's quadriceps were about 95% slow-twitch fibers against roughly 40% in his brother [1]. Galpin's reading is that "the limits of physiological adaptation are darn near boundless, given enough exposure" [1]. In this case, 35 years of consistent endurance training had turned a muscle almost entirely slow-twitch. That is impressive, but it is the opposite of what an aging body needs to keep.

He then explains why this matters for aging: "one of the things that is a hallmark of aging is a selective reduction in fast twitch fibers" [1]. The reason is how muscles are recruited. "You're going to activate slow twitch fibers doing almost any activity of daily living. And so they stay around. Fast twitch fibers, unless you're doing something of high force, are going to not be used and they're not going to be kept around" [1]. The consequence is concrete: "If you don't have fast twitch fibers, you don't have the speed to get your foot out in front of you on time and you don't have the eccentric strength to stop the fall from happening" [1]. He adds that the aging literature is "very clear about the importance of maintaining strength and fast twitch fibers over time" [1].

Galpin doesn't treat this as fate. Asked whether fiber type can change with exercise, he answers "resoundingly yes" [1]. He notes that muscles differ a great deal. The soleus in the calf is around 80% slow-twitch and the neighboring gastrocnemius is about the reverse. Postural muscles tend to be slow-twitch, while explosive ones like the hamstrings are fast-twitch [1]. His conclusion from the skiers and the twins cuts both ways. Endurance training is vital for chronic disease and longevity markers but isn't enough on its own, and the same is true of strength training alone [1].

Galpin: strength and power fade faster than size

In the second episode of the series, Galpin puts numbers on the decline and makes his central claim: "resistance exercise and strength training is the number one tool to combat neuro muscular aging," and no other form of exercise delivers it [2]. He calls it one of the field's big disservices that strength training is seen as something for athletes and bodybuilders while cardio is seen as the tool for heart health and fat loss [2].

His figures show the order of loss. People lose roughly 1% of muscle size per year after about age 40, but 2 to 4% of strength per year and something like 8 to 10% of power per year [2]. Older adults can show a 30 to 40% reduction in motor units [2]. So the practical problem of aging, as the summary of his argument puts it, is less about keeping muscle and more about keeping the strength and power that let you stand up, catch a fall and move with confidence [2]. Movement needs nerves to fire, muscles to contract and those muscles to move bones, and losing any link in that chain threatens independence later in life [2].

He is also clear that it is never too late. He describes a study of people over 90 who improved muscle measures by 30 to 170% in about 12 weeks [2]. He cites newer data suggesting that most age-related loss of strength comes from a loss of training, along with nutrition and anabolic resistance, rather than from an unavoidable biological decline [2]. Strength work also motivates people because results often show up within four to six weeks. That matters, because in his words "the literature will show you very clearly adherence is a number one predictor of physical fitness outcomes" [2].

Galpin: how to train power and strength

Galpin's protocols explain what heavy lifts and sprints means in practice. For speed, power and strength he recommends a "three to five" system: three to five days per week, three to five exercises, three to five reps per set, three to five sets and three to five minutes of rest [2]. Load decides the adaptation. About 30 to 70% of one-rep max, moved with maximal intent, trains power, while strength needs at least 70%, with some work above 90% [2]. Intent is not optional: "You don't get faster by moving kind of fast" [2]. On power work he says, "As long as you're attempting to go fast, it's going to be great," and lists plyometrics, medicine ball throws, short sprints and air-bike sprints from a rolling or dead start as options [2].

He frames the difference between goals simply: "volume is the primary driver in hypertrophy. Intensity is the primary driver in speed power and strength" [2]. This is why getting bigger is not the same as keeping power. You can build size with many sets of moderate weight, but power and strength need high-quality, high-intent reps done fresh. He says to do compound movements first, when you are fresh, because fatigue here only teaches you to be slower [2]. Failure is not required for strength, and technical failure is usually enough [2].

Speed and power can be trained often. Galpin says "speed and power can be done multiple times a day, almost every day, basically," with one exception: "maximum sprinting speed. You need to be careful there for things like hamstring and injury" [2]. Easier power movements such as medicine ball throws or kettlebell swings can be done often as long as the volume stays low [2]. For progression he suggests about 3 to 5% per week in load, for about five and at most eight weeks before a deload [2].

He adds that tendons and ligaments adapt too, but slowly, because they lack the blood supply of muscle. A lack of "tissue tolerance" is why weekend athletes returning to sport tear things [2]. Bone also strengthens with training, especially under axial loading, and he describes women in his program seeing measurable bone density gains within eight months [2].

Galpin: how to check yourself for power

Galpin gives simple tests that apply directly here. For power, a standing broad jump should at least equal your height, about 15% less for women. A two-handed vertical jump marked on a wall should reach about 24 inches, or roughly 20 past age 50, again about 15% lower for women [1]. For strength, a hand-grip dynamometer should read at least 40 kilograms for men and 35 for women. For the legs, aim to lift your body weight once on a leg extension, allowing about 10% less per decade after 40 [1]. The goal of testing is not to be optimal at everything but to remove "performance anchors," the severe weaknesses that hold everything else back [1].

Galpin: why endurance ended up dominating

Galpin also explains how people end up with lopsided fitness. He traces it to history. The 1953 and 1954 feats of Roger Bannister's sub-four-minute mile and the first ascent of Everest sparked enthusiasm for endurance. The field of exercise physiology, which he says is still about 80% endurance research, grew from there [1]. Strength training was feared for decades and later grew up through bodybuilding, which cared about looks rather than force or speed [1]. As a result, he says, "we don't have a lot of people who've been lifting weights for 30 or plus years. We have a whole swath of people who have been doing endurance training for that long" [1]. That is why the best long-term data are on endurance athletes, and why those data show the gap in strength so clearly.

Stacy Sims: women over 35 need a stronger stimulus

Stacy Sims is an exercise physiologist and nutrition scientist whose mantra is "women are not small men" [3]. She reaches Galpin's conclusion by a different route: women's hormones and fiber makeup, and the way both change from the mid-30s on.

On the Mel Robbins Podcast she says muscle loss starts around age 30. Strength training preserves muscle, loads bone to improve its density and protects the brain, improving brain metabolism and neuroplasticity and reducing the risk of cognitive decline [3]. In your 20s and early 30s, traditional protocols like 10 to 12 reps work. From the mid-30s, as estrogen and progesterone change, women need a stronger external stimulus: power-based training of about six to eight reps with two reps in reserve, meaning a weight heavy enough that you could manage only two more good reps [3]. Robbins sums up the lesson in her own words: "you got to really focus on these sprint trainings and also doing weight training where the load is heavier, but the reps are shorter" [3]. Her little two-pound weights, she realizes, do nothing [3].

On Huberman Lab, Sims gives the hormonal reasoning directly: "estrogen is woman's testosterone the key driver for strength and power. So we have to look at lifting heavy" [4]. She wants women doing "two reps in reserve three reps in reserve" rather than lifting to fatigue, "because then it might be 20 reps" [4]. Her one-line summary: "The key when you're younger is working to failure. The key when you're older is working heavy" [4]. Heavy work with reps in reserve creates a strong central nervous system response, which she links to strength, proprioception and slowing cognitive decline [4].

She lays out a plan by age. For women aged about 20 to 30 the focus is learning to move well, then three to four resistance sessions a week of 45 to 60 minutes, with up to two high-intensity sessions or a sprint finisher [4]. In the 30s the emphasis shifts to compound lifts and periodized six-week blocks, building a base for power training later [4]. A woman in her 40s who has never lifted should spend two weeks to four months learning movement, because soft tissue injuries rise as estrogen changes. She should then aim for at least three compound-lift sessions plus sprint or high-intensity work [4].

Sims: the warning about endless cardio

Sims is blunt about women who rely on cardio alone. She says the women "that are 40 plus who are doing the cardio for the most part, they're going to be what we call skinny fat. So that means that they're not going to have a lot of quality muscle. There's going to be a lot of fatty tissue within the muscle and their bones are going to be like chalk" [3]. Her reasoning: without food before training and without strength work, "we're going to continuously be breaking down the tissue that we want to keep to age well" [3]. DEXA scans of women proud of their fasting and cardio routines can reveal low bone density, more visceral belly fat, worse cholesterol, more inflammation and insulin resistance [3].

She describes perimenopause as a turning point. Men age more linearly, while women hit a definitive point in their late 40s and early 50s: falling and flattening sex hormones, weight gain, poor sleep and soft tissue problems [4]. Her answer is polarized training, meaning heavy lifting and true high-intensity work at one end, very easy recovery like walking at the other, and very little in between [4]. She criticizes group classes that leave women smashed but in moderate intensity, which raises cortisol without triggering the hormonal responses that lower it [4]. As she puts it, "It's like well actually they shouldn't do moderate intensity" [4].

Sims: what a real sprint looks like

Sims defines her terms carefully. "We want true high intensity work which is one to four minutes of 80% or more or if you're doing sprint interval. So it's full gas for 30 seconds or less. And you're doing that a couple of times a week. You're not doing it every day because you need to have enough recovery to hit those intensities truly" [4]. On the Mel Robbins Podcast she describes sprint intervals as 30 seconds or less as hard as you can go, by running, cycling, kettlebell swings, air squats or jumping lunges, followed by a minute and a half to two minutes of full recovery, for no more than five rounds. Even two done properly counts [3].

She gives an example from her practice: "What I have a lot of women do is a 20 minute lower body heavy set. And then they'll go on the assault bike and do as hard as they can for 30 seconds." People expect to manage four or five, but "After two, they're completely guest because it's that hard of work" [4]. The contrast is the point: "You have very, very low intensity for recovery and super, super high intensity for metabolic and cardiovascular changes is what we're after" [4]. She herself mostly lifts three days a week and adds sprints, often at the end of a lifting session [3].

Sims: the longevity plan for women over 50

For women over 50, Sims shifts the goal to living independently at 80 or 90 with good balance, bones and strength [4]. Her big pieces are jump training for 10 minutes three times a week, heavy resistance training, sprint intervals and protein [4]. The jumps should be true impact rather than soft landings, and she cites a colleague's research showing this can move women from osteopenic to normal bone density in four months [4]. In her words: "Those are the big rocks, the sprint interval training, the heavy resistance training, the jump training and the protein" [4]. She notes that women can lose about a third of their bone mass around menopause without an intervention. She prefers an external training stress that will "invoke a change without pharmaceuticals," though she says hormone therapy "can be a treatment" [4]. Protein should be about 1 to 1.1 grams per pound, or 2 to 2.3 grams per kilogram [4]. On the Robbins show she describes the same goal as being self-sufficient at 80 and 90: "It's not a training block. It's a lifestyle" [3].

Sims: build up to it

Sims is careful not to send beginners straight to the heaviest weights. "It takes time to learn how to do things well without getting injured. Because I mean, when we get older, we're more susceptible to soft tissue injury, joint injuries. So I always want women to learn how to move first" [3]. If you've never lifted, "any kind of resistance is good. Maybe it's just body weight at the start" [3]. Then comes a backpack with some weight in it, following someone online who teaches good movement, and over time "you can add load because your body is learning how to move and it's becoming stress resilient." Her timeline is that "over the course of six to eight months, you're going to be in lift and heavy weights and doing the sprints without injury" [3].

Where They Agree, and Where They Don't

The core agreement

Both experts agree on the main point. The qualities that fade fastest with age are force and speed, and they need heavy or explosive training to keep them. Galpin arrives there through fiber physiology and decline rates. Fast-twitch fibers are lost selectively, and power falls several times faster than muscle size [1][2]. Sims arrives there through women's hormones. As estrogen, which she calls the key driver for strength and power, falls, women need a stronger external stimulus, and that means heavy lifting and all-out sprints [3][4].

They also agree that endurance-only training leaves a gap. Galpin's skiers and twins had excellent hearts and lungs but no better strength or function than people who didn't exercise [1]. Sims's "skinny fat" women over 40 who mostly do cardio lack quality muscle and have weak bones [3]. Both warn about the middle ground. Galpin says fatigue during power work only teaches you to be slower [2], and Sims says women in their 40s and beyond "shouldn't do moderate intensity" [4].

Both stress that it is never too late and that the body stays adaptable. Galpin cites the over-90s gaining 30 to 170% in 12 weeks and says fiber type can change "resoundingly yes" [1][2]. Sims says "the body is very adaptable to stress" and that women who start lifting see quick strength gains because their nervous systems haven't met that stress before [3][4]. Both also stress consistency. Galpin quotes his collaborator Dan Garner: "consistency beats intensity" [2]. Sims calls heavy training a lifestyle, not a training block [3].

Where they differ

How valuable endurance training is. Galpin keeps a clear place for it: endurance training is vital for chronic disease and longevity markers but isn't enough on its own, and he says the same about strength training alone [1]. His skiers had a VO2 max well above the line of independence [1]. Sims leans harder the other way for women in midlife. She enjoys long gravel rides for her mental health but says zone 2 is not what drives body composition and longevity. She wants aerobic work polarized: very easy walking for recovery and true sprints for the cardiovascular stimulus [4]. The difference partly comes from audience. Galpin is talking about the general population and a nine-part model of fitness, while Sims is talking about women whose falling estrogen, in her account, makes moderate work raise cortisol without the offsetting hormonal response [4].

Rest between sets. Galpin's strength and power scheme uses three to five minutes of rest [2]. Sims says women are "more fatigue resistant" because they have more of the fat-burning endurance fibers, so they "don't need as much recovery time between your sets and reps" [3]. In a five-by-five program she says men gain more relative strength than women on three-minute rests, but women match them when they start a new set every two minutes [3]. Galpin's scheme is framed without sex differences, and Sims's point is specifically about women's fiber makeup.

Failure. Galpin says failure is not required for strength and technical failure is usually enough [2]. Sims says working to failure "works really well when you're younger," but older women should work heavy with reps in reserve [4]. They agree that heavy, high-quality reps are what build strength in older lifters, and they differ only in how useful failure is for younger people.

When decline starts. Galpin's figures begin around age 40 [2]. Sims says muscle loss starts around age 30, and she marks the mid-30s and perimenopause as the points where women's training must change [3][4]. Both use rough timelines, but Sims starts the clock earlier for women.

What "power training means. Galpin defines power loads as roughly 30 to 70% of one-rep max, moved as fast as possible [2]. Sims uses power-based training" to mean about six to eight reps with two in reserve, which is closer to Galpin's strength zone [3]. They use the word differently, but they send the same message: heavier loads and full intent, not light weights for many reps.

Sprint recovery. Sims gives a minute and a half to two minutes of recovery on the Robbins show [3] and two or three minutes on Huberman Lab [4]. Galpin's caution is about injury, not recovery time. Maximum sprinting speed needs care because of hamstring injuries [2]. None of this contradicts the others: sprints should be short, fully recovered and not daily.

Why It Works

Fibers are kept only if they're used

Galpin's mechanism is about recruitment. Slow-twitch fibers are used in almost every daily activity, so they stay. Fast-twitch fibers are only used during high-force efforts, and "unless you're doing something of high force, are going to not be used and they're not going to be kept around" [1]. Walking, jogging and light classes don't reach them. Heavy lifting and all-out sprints do. The twin study shows how powerful this is. Thirty-five years of endurance work moved one twin's quadriceps from roughly 40% to about 95% slow-twitch [1]. Training in the opposite direction should help keep fast-twitch fibers, though Galpin admits the long-term data on lifelong strength trainers is only now starting to come out [1].

Why falls follow

Stopping a fall takes two things fast-twitch fibers supply: the speed to get a foot out in time and the eccentric strength to stop the fall [1]. That is why power, which Galpin defines as speed multiplied by force [1], matters so much in old age. It is also the quality he says declines fastest, at 8 to 10% a year [2]. The 30 to 40% reduction in motor units in older adults adds to the loss [2].

What gets stronger inside

Galpin describes the chain that heavy training improves. Motor unit firing rate and synchronization improve, as do acetylcholine release and recycling at the neuromuscular junction, calcium handling and the strength of the actin-myosin cross-bridge. Fibers can shift from slow- to fast-twitch, and phosphocreatine storage increases [2]. This explains how someone can get stronger without getting bigger, and why strength and power, not just size, are the right targets as we age [2].

Hormones, the brain and lactate

Sims adds reasons specific to women. With estrogen falling, she says heavy loads are needed to replace the lost driver for strength and power [4]. True high-intensity work produces post-exercise hormonal responses that bring cortisol down. Moderate intensity raises cortisol without that response [4]. She says hard efforts create epigenetic changes that increase GLUT4 transporters for glucose uptake and train the body to resolve inflammation, a role estrogen used to play. That helps counter the rise in visceral fat from the mid-40s onward [4]. On the Robbins show she describes sprints as a strong stress that makes muscles release signaling molecules. Those signals tell the body not to store visceral or subcutaneous fat, improve insulin sensitivity and improve blood vessel function and blood pressure [3].

She also makes a brain argument. Women are more oxidative, she says, and "We don't have as many of those glycolytic fibers" [4]. She points to older research on a "misstep in brain lactate" metabolism in women whose brains haven't been exposed to hard work [4]. "The younger we are and the more that we can keep our glycolytic fibers going by doing high intensity work, the more we are exposing our brain to lactate," which she links to attenuating cognitive decline [4]. Heavy lifting with reps in reserve also creates a strong central nervous system response, which she ties to strength, proprioception and slowing cognitive decline [4].

Bone needs impact and load

Both experts say bone responds to loading. Galpin says bone strengthens with training, especially under axial loading [2]. Sims adds that true-impact jump training, 10 minutes three times a week, moved women from osteopenic to normal bone density in four months in a colleague's research [4]. Heavy resistance training, she says, loads bone to improve its density [3].

Where It Applies, and Where It Doesn't

It applies most to aging adults, and especially to women from the mid-30s through menopause and beyond. Galpin's decline figures start around age 40 [2]. Sims's advice targets women from the mid-30s on, with perimenopause as the sharpest turning point [3][4]. Her longevity plan is aimed at women over 50 who want to live independently at 80 or 90 [4].

It applies strongly to people who only do endurance work. The skiers and the twin show that even decades of excellent aerobic training don't protect strength and function [1]. Women over 40 doing mostly cardio are the "skinny fat" group Sims worries about [3].

It doesn't mean dropping endurance. Galpin is explicit that endurance training is vital for chronic disease and longevity markers [1], and that the goal is to remove weak spots, not to be optimal at everything [1]. Sims still keeps easy walking as recovery and says walking, especially in green spaces, triggers a strong calming response [3][4]. An endurance athlete can still add sprint work, since high-intensity efforts can fit into marathon or triathlon training [4].

It doesn't mean going heavy on day one. Sims says older bodies are more susceptible to soft tissue and joint injuries and wants women to learn to move first, building up over six to eight months [3]. A woman in her 40s who has never lifted should spend two weeks to four months learning movement [4]. Galpin says to test only movements you can perform with good technique [1], and he warns that maximum sprinting carries a hamstring injury risk [2]. Tendons and ligaments adapt more slowly than muscle [2].

Younger people have more room. Sims says traditional 10- to 12-rep protocols work in the 20s and early 30s, and training to failure "works really well when you're younger" [3][4]. The shift toward heavier, lower-rep work becomes more important with age [3][4].

Some situations call for adjustments. Sims says anaerobic capacity drops protectively in pregnancy and the goal becomes maintaining, not gaining [4]. She suggests a 10-minute rule for bad days: if you still can't hit your intensities after 10 minutes, switch to recovery work [4]. Fueling matters too. She says women who train hard without eating drift into moderate intensity and, in perimenopause, lose about 2 to 5 percent of their top lifting load [4].

The evidence has limits. Galpin notes that data on lifelong strength trainers is only now starting to come out, so the strongest long-term evidence is on endurance athletes [1]. Sims says strength research on women is relatively new [3], and Galpin says there is almost no funded high-performance research designed around female-specific questions [1].

Anyone with health conditions, joint problems or osteoporosis, or anyone who is pregnant, should get advice from a doctor or qualified physical therapist before starting heavy lifting, jumping or sprint work.

What To Do With It

1. Test your power and strength, not just your cardio. Use Galpin's simple checks. A standing broad jump should at least equal your height (about 15% less for women). A vertical jump should reach about 24 inches, or roughly 20 past age 50. Grip strength should be at least 40 kilograms for men and 35 for women. Aim to lift your body weight once on a leg extension, allowing about 10% less per decade after 40 [1]. Treat any severe weakness as a "performance anchor" to fix first [1].

2. Learn to move before you load heavy. If you're new, start with body weight, then a backpack with some weight in it, with good instruction. Build over six to eight months to heavy lifts and sprints [3]. Women in their 40s starting from scratch should expect two weeks to four months of movement practice first [4].

3. Lift heavy with reps left in the tank. From the mid-30s, Sims recommends about six to eight reps with two reps in reserve [3], or two to three reps in reserve rather than lifting to fatigue [4]. For strength, Galpin wants at least 70% of your one-rep max, with some work above 90% [2]. Put down the two-pound weights [3].

4. Use compound lifts, three or more days a week. Sims wants at least three compound-lift sessions a week for women in their 40s, and she herself lifts about three days a week [3][4]. Galpin's "three to five" system gives the structure: three to five exercises of three to five reps for three to five sets, chosen by movement pattern (push, pull, hinge or squat, and rotation) and done first while you're fresh [2].

5. Move with full intent. For power, use about 30 to 70% of your max and try to move it as fast as possible, because "You don't get faster by moving kind of fast" [2]. Medicine ball throws, kettlebell swings, jumps and short sprints all work, and the lighter ones can be done often at low volume [2].

6. Add short, all-out sprint intervals once or twice a week. Go full gas for 30 seconds or less, recover fully for about one and a half to three minutes, and stop at five rounds or fewer. Even two done properly counts [3][4]. One option from Sims: a 20-minute heavy lower-body session followed by 30-second all-out efforts on an assault bike [4]. Take care with maximum-speed running because of hamstring injury risk [2].

7. Skip the moderate middle. Make easy days truly easy, like walking, and hard days truly hard. Avoid a steady diet of classes that leave you smashed at moderate intensity [4].

8. Add impact jumping if bone is a concern. Sims recommends 10 minutes of true-impact jump training three times a week, as part of a plan with heavy lifting, sprints and protein [4].

9. Keep some endurance work. Don't give up the aerobic base, which protects heart and metabolic health and keeps VO2 max well above the line of independence [1]. Just don't rely on it alone.

10. Fuel the work and stay consistent. Sims says women should eat a little before morning training, such as about 15 grams of protein before strength sessions, and aim for about 1 to 1.1 grams of protein per pound per day after 50 [3][4]. Galpin says adherence is the strongest predictor of results [2]. Plan this as a lifestyle, aimed at being strong and independent at 80 and 90 [3].

Sources

1. Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness · Huberman Lab
2. Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles · Huberman Lab
3. The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy · The Mel Robbins Podcast
4. Dr Stacy Sims Female Specific Exercise Nutrition For Health Performance Longevity · Huberman Lab