STRONG friend, Happy Friday!!

If you’re following these principles, you will see the fruits of your lifting.

I see many women spinning their wheels, working hard, but not getting stronger or seeing much change. If you have strength and muscle goals, it’s not just about showing up. It’s about training smart and consistently.

If you’re just working out to move and feel good, that’s amazing! Seriously. Most people need more movement overall. But if you’re ready for visible results, these 8 habits separate the women who “work out” from those who train.

Let’s get into it…

1 - We warm up before we lift the things!

We don’t skip the prep work. A short dynamic warm-up primes our body and brain for what’s coming. A minimum of 2 rounds of dynamic lift prep will get the job done.

This gets blood flowing, raises body temp, improves range of motion, and prevents injury. It’s like turning on your car, letting it warm up in the winter before hitting the road!

2 - If you’re not tracking, you’re guessing.

We log our weights, sets, and reps because numbers tell the story. When you know what you lifted last week, you know what to aim for today.

Progress comes from data, not memory. And it feels damn good to see your numbers climb over time!

3 - We prioritize compound lifts.

The basics build STRONG, capable bodies! The basics: Squat, Hinge, Lunge, Push, Pull, and Carry are the foundation of every strong body. 

We’re not balancing on Bosu balls or doing random combos for fun, at least not in structured training programs. 

We lift with purpose, rest between sets, and build real strength that transfers to everyday life.

4 - We apply progressive overload.

Muscle doesn’t grow from comfort.

We challenge our body by gradually increasing the load, reps, sets, or improving our range of motion, etc.

If nothing changes, nothing changes.

STRONG women know that consistent and smart progression is the secret to lasting results.

5 - We lift with control and good form.

Form first. Never sacrifice form to lift heavier. If you can’t control the weight, lower it.

If you're finding it tough to keep your form tight or control the weight through the whole movement, that's your cue to dial it back a bit.

You’ll get there in due time!⁣

6 - We follow a structured progressive program, and we stay consistent.

Random workouts give random results, if any at all!

A well-designed plan creates direction and measurable progress. It’s why STRONG women don’t “wing it.”

We stick with a program long enough to see the payoff before chasing something new. 

Consistency compounds, and that’s where the magic happens!

8 - We move daily.

We lift the heavy things, but we also move outside of the gym.
 

Walking, mobility, cardio that you enjoy, playing, staying active between workouts, it all counts.

Aiming for 7–10k steps a day supports recovery, heart health, and weight management. Just to name a few!

Movement outside the gym is what keeps us feeling good and living well!!

STRONG friend, which of these habits do you already own, and which one could use work?

If you’re not seeing results from your training, I've got you. Let’s get your strength and muscle game dialed in before the new year hits. Hit reply and let's chat!

Have an amazing weekend !!

In Strength & to Your Success!

Xo,
Coach Candace