Strength Training Insights | Ep. 126

1. Meat

The most obvious protein choice in most people’s minds! Meat has tons of great micronutrients, varying widely between different animals. In general, the healthiest options for land & sky meats are lean, as their fats are heavy in omega-6 fatty acids and saturated fat. Fatty fish is much healthier and is heavier in essential omega-3s, which have a wide range of benefits you don’t want to miss out on. Just make sure to account for this in your macros — lean and fatty meats have very different caloric values, which is a critical factor to consider when planning out your plans for toning!

2. Dairy & eggs

Egg whites. Nonfat Greek yogurt. Whey protein powder. Whole eggs, if you want the added fats and your daily dose of choline. There are tons of ways to get your fill of protein from these two animal products, and they make it simple to get plenty of protein on a vegetarian diet! You can eat any of them at any time of day, of course, but one thing to note: Generally, you’ll want to avoid Greek yogurt around your workouts. Its protein comes from casein, which is slow-digesting, rather than the fast-digesting protein in whey protein powder. If you want to stay fuller for longer (and you’re not eating near a workout), then casein-heavy foods like Greek yogurt are a great choice!

3. Plant sources

Everyone knows about tofu. If you’re not gluten-sensitive, maybe you’ve tried seitan before. But while the ‘protein-heavy’ plant sources get all the buzz, there’s a bigger world of plant proteins most women never think about: the protein found in nearly all plants. Everything from tomatoes to zucchini to beans to rice has at least a small amount of protein, and many sources contain a lot! Once you know how to ballpark the protein content of your favorite healthy plants, it’s a lot easier to hit your daily protein targets and fit your favorite foods into your macros. Over the course of a day, “a gram here, a gram there” adds up to more protein than you might expect.

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1. Workout format

With full body workouts, the goal is simple: Get in, give it all you’ve got, then get out. These workouts aren’t designed to take hours — 45 minutes is often plenty. So why do people do super-lengthy workouts? Because they can get hyper-targeted with their exercises. Round out a specific head of the shoulder, make a tiny back muscle pop out, that sort of thing; but if your goal is simply a lean, toned, strong body, then compound exercises are the way to go. Pick strength exercises that push multiple muscles to fatigue all at once — then you can cut your workouts down to a fraction of the time and still see incredible results!

2. Progressive overload

Over time, aim to bump up the weight you lift in each exercise. Not every workout — that’s way too fast — but if you’ve been at the same weight for a few weeks and haven’t tried going up slightly, see how you handle a little more. If it’s too much, bring it back down. Over time, the more you lift, the more strength you’ll build, and the more definition you’ll see (as long as you have your nutrition dialed in as well, of course). Adding weight will also help you feel more confident and full of energy; handling progressively more weight will help you prove to yourself that you can do things that once felt impossible!

3. Workout timing

When in doubt, shoot for 3 full-body workouts per week. This ensures you always have a least a day’s recovery in between sessions while continuing to build strength and muscle definition. If you’re hitting every major muscle group and pushing each to its limit, this cadence is more than enough. You don’t have to keep to an exact time of day, but your energy levels (and likely your results) will be more consistent if you have a routine start time. If you’re a morning workout person, make sure you get a small protein and carb-focused meal first so you’re not lifting while fasted!

Want 1-on-1 support with your full body workouts and building your dream body composition? Apply to become a WarriorBabe here!

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1. Lift heavier weights

When you push your muscles to the point of fatigue, your body tires more quickly — you have to stop sooner because it’s too much on your body to keep going. When you lift heavy weights repeatedly in a short time frame, you create micro-tears in your muscle tissue that heal during your recovery phase. Do this over time and you’ll build more lean muscle, which burns more calories over time; as you burn more calories at rest, you’ll never have to go back to long cardio sessions to stay lean!

2. Eat beforehand

One of the easiest paths to faster workouts is to get a healthy, protein- and carb-focused meal 20 to 30 minutes beforehand. This will give you the energy to launch into your workouts at full force, rather than fatiguing quickly; plus, you’ll be able to recover faster and feel vibrant throughout the day! One exception: If you still want to do cardio (and you like working out in the mornings), you’ll typically burn more calories in a fasted state, so you can wait until afterward to eat. Don’t do this with strength training — muscle growth is the priority — but it’s an easy way to burn more calories during your cardio sessions.

3. Pre-schedule your exercises

This one is simple: Plan out which exercises you’ll do, at what weight, and for how many reps, before you walk into the gym. It’s easy to burn time figuring out what you’re going to do next. You don’t always have to stick exactly to the plan (i.e. if the weight you choose turns out to be too light or too heavy for you), but having a 90% accurate plan will make life easier. Cut down on non-exercise time during your workouts and so you can get in and out much faster, then your workouts will grow shorter AND more efficient.

Want 1-on-1 support with dialing in your workouts and building your dream body composition? Apply to become a WarriorBabe here!

1. Choose your main protein source

Egg whites, chicken breast, ham, tofu, the choice is yours — there’s no right or wrong when choosing your main protein. Most proteins are flexible with what sauces and veggies you pair them with, so choose what’s easiest to prepare and what you enjoy most. If you’re using tofu, keep in mind you’ll have to use more to hit your protein targets since it’s mostly made of carbs & fats, which means you’ll have to pull back on your other ingredients. Also, if you’re using egg whites, try adding in whole eggs, too — that’s where most of the micronutrients are!

2. Mix and match “support” proteins

Have you heard of “incomplete” proteins? These are typically plant-based ingredients like wheat, beans, veggies, etc., containing some but not all essential amino acids. Most plants contain protein in small amounts, so combining foods with complementary amino acids (like grains + legumes/nuts) allows you to add extra protein to your breakfast or reduce the amount you need of your main protein source. Rice, burrito, & beans don’t just form the base of a great on-the-go breakfast — they help round out your meal and ensure you hit your protein targets. Check out different combos of complementary amino acids and try out some simple, fun new recipes!

3. Assemble

A few store-bought sauces and condiments go a long way. Hot sauces, salsa, unsweetened jams — there are tons of low-cal and healthy options that can tie breakfast together in an instant. It might seem obvious, but don’t sleep on this! It’s worth testing out more options and sleuthing to find a few go-tos that make it easy to enjoy breakfast without spending tons of time on prepping other ingredients. If possible, try to batch-prep multiple breakfasts you can reheat on successive days (breakfast sandwiches can be easily heated up in a toaster oven), but if you focus on the essentials, even single-day prep should be much faster if you follow the rest of this guide.

Want 1-on-1 support with dialing in your macronutrients and building your dream body composition? Apply to become a WarriorBabe here!

1. Macronutrients 101

Any body composition you want to build can be broken up into protein, carbs, and fats. By eating your ideal number of each core macronutrient every day, you’ll see faster progress and maybe even improve your energy! Since each of these macros plays an essential role in building a healthy, sustainable future, the first step to mastering intuitive eating is making macros automatic. Break down your meals into macros and work backwards from your daily targets — that’s the simplest way to master the fundamentals. It’s a lot to keep track of at first, but it will quickly become second nature if you start approaching your meals this way.

2. Tracking (the fun part)

No one enjoys logging every meal into an app every day, but here’s the key to making this process more enjoyable: Knowing it’s not forever. When you track your macros throughout the day, use it as an opportunity to learn more about the foods you’re eating. Once you know the macros of a tablespoon of peanut butter, a cup of your favorite cereal, a handful of broccoli, etc., it becomes much easier to quickly assemble meal plans you love eating. If you track the same meals enough times, you’ll start to get a feel for how they fit into your daily routine... and eventually, once it becomes second nature, you rely less on your tracking system and make it automatic.

3. Making macros feel natural

Once you’ve been tracking your macros for a while — and you can identify the macros of your most commonly eaten foods within a few grams, give or take — you can start to loosen up in your approach. You can order a 4oz salmon filet and roughly know its carb, fat, and protein content. You can have an idea of what you want to eat for the day and adjust when spontaneous events pop up. Aim for your daily macro targets, eating foods that feel good to you without tracking every meal. It’s harder than it sounds at first. It takes practice. But when you know the macros of your favorite and most common meals like the back of your hand, you can enjoy the foods you love AND build a body composition you can be proud of.

Want 1-on-1 support with dialing in your macronutrients and building your dream body composition? Apply to become a WarriorBabe here!

Once you hit 40, hormonal shifts and age-related muscle loss (sarcopenia) can make it harder to stay fit and energized. Protein is the key macronutrient that supports lean muscle growth, protects bone density, and keeps your metabolism humming.

Here’s a closer look:

• Build & Preserve Lean Muscle: Protein is essential for muscle repair, which in turn supports a higher resting metabolic rate.
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• Boost Metabolism: Thanks to the thermic effect of protein, your body burns more calories digesting and utilizing protein than it does with carbs or fats.
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• Stay Satiated: High-protein meals help curb cravings and stabilize blood sugar — vital for maintaining energy throughout the day.

How Protein Fits into the Full Macronutrient Picture

A balanced macronutrient diet contains protein, carbohydrates, and healthy fats. At 40 years young and beyond, prioritizing protein is especially crucial for hormone balance, muscle preservation, and steady energy. That’s where the WB4 Method — the core philosophy behind WarriorBabe — comes in.
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What Is the WB4 Method?

• W – Workouts to Build Muscle & Strength
  
  
• B – Balanced Nutrients & Macros
  
  
• 4 – Four-Phase Transformation Approach (including metabolic priming, muscle-building, and maintenance)
  
  
• Method – Mindset & Accountability through coaching, community, and expert guidance
  
  

This comprehensive system addresses everything from overdrive nutrition (fueling your body appropriately) to customized exercise routines — all designed to help you sculpt a lean physique and maintain optimal health. You can check out our free WB4 Method video training right here!

How do you know WarriorBabe is legit? We’ve helped over 20,000 women transform their body composition — you can check out our WarriorBabe reviews here, from real women successfully balancing macros, enjoying lasting energy, and seeing life-changing transformations.

How Much Protein Do You Really Need?

A good rule of thumb is to eat 1 gram of protein per pound of target body weight. Yes, that sounds like a lot, but you’ll quickly feel and see the difference! We have a specific macro calculator we use in our WarriorBabe VIP Program, but there are some general guidelines you can follow to get pretty close.

• Spread your protein across 4-5 meals, using options like chicken, Greek yogurt, tofu, beans, or protein shakes.
• Avoid “batching” your protein and getting it all in 1 or 2 meals — a slow release into the body will help you maintain your results long-term and avoid energy peaks and troughs.
• Keep your macros (especially protein) consistent on both workout and non-workout days — give your body the fuel it needs to repair!

You can find more tips in our quick guide, 3 Easy Ways To Eat More Protein!

Pre and Post Workout Meals for Maximum Results

Properly fueling your body before and after a workout is crucial — especially if you’re aiming to build lean muscle and stay energized in your 40s and beyond. Here’s how to get the most out of every training session:

1. Pre-Workout Meal
   
   
   
   • Goal: Provide steady energy and prime your muscles for performance.
     
     
   • When: 20–90 minutes before your workout, on the lower end for meals with more simple carbs and on the higher end for complex carbs and fuller meals.
     
     
   • What to Include:
     
     
     
     • Protein: Around 20g to kick-start muscle protein synthesis (e.g., Greek yogurt, lean turkey, a protein shake).
       
       
     • Complex Carbs: Whole grains, oats, or fruit for sustained energy.
       
       
     • Healthy Fats (Optional): A small amount of avocado or nuts if you’re prone to quick hunger, but aim to keep this under 8 grams total

1. Post-Workout Meal
   
   
   
   • Goal: Jumpstart recovery, replenish glycogen, and repair muscle tissue.
     
     
   • When: Ideally within 30–60 minutes after your workout.
     
     
   • What to Include:
     
     
     
     • Protein: Around 20–30g to maximize muscle recovery (e.g., whey protein shake, chicken breast, egg whites).
       
       
     • Carbs: Faster-digesting carbs like white rice, a banana, or sweet potato help restore energy levels.
       
       
     • Hydration: Don’t forget water (or an electrolyte beverage) to replace fluids lost through sweat. Just watch out for high sugar content and artificial sweeteners! Coconut water (unsweetened) is an excellent natural source of electrolytes if you enjoy the flavor.

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Pairing high-quality protein sources with the right carbohydrate and fat balance can be especially seamless with your own WarriorBabe VIP meal plan, which offers ready-to-go meal ideas and macro breakdowns. By timing your nutrients appropriately, you’ll supercharge your workouts, support muscle repair, and help your body adapt faster to the demands of strength training. You can find more info on the WarriorBabe VIP here!

Meal Planning & Macros: Bringing It All Together

One of the biggest perks of WarriorBabe meal plans is personalized macro guidance, especially around protein. You’ll know exactly what to eat, in what portions, and when, so you never guess whether you’re getting enough protein or missing a critical nutrient. But here are a few rules of thumb to get you started:

1. Meal Prep Tips: Use lean meats, eggs, or plant-based protein sources. Prep in bulk and build your meals around your protein sources to help you hit your targets.
2. Snack Smart: Greek yogurt, protein bars, or cottage cheese can keep cravings in check.
   
   

Stay Consistent: Log your target macros in MyFitnessPal and aim to be within 5 grams of your ideal protein, carbs, and fats day-to-day.

Extra Benefits of Focusing on Protein as a 40+ Woman

In case you need extra incentive to add more protein to your diet, here are a few extra bonuses you gain from eating more, more consistently:

1. Hormone Balance – Stable blood sugar from protein-based meals can positively influence cortisol, insulin, and estrogen levels — helping you feel more in control, more balanced, and more vibrant throughout the day.
   
   
2. Bone Health – Protein helps maintain bone density, helping combat the risk of osteoporosis in conjunction with regular strength training.
   
   

Enhanced Energy – Adequate protein curbs energy crashes that often come from focusing heavily on carbs and fats, enabling you to be more present in your life.

Final Word: Protein Fuels Your Prime Years

Getting enough protein after 40 isn’t a luxury — it’s essential. You’ll see the impact in your waistline, your workouts, and your day-to-day energy. Prioritize protein, stay consistent with strength training, and watch your body and confidence transform. Pair that with the comprehensive support of our proven WB4 Method, and you’ll have everything you need to conquer your goals.

Ready to see what’s possible? Check out the free WB4 Method video training here!