Strong looks different on every woman...and today we’re proving it. We sit down with Amy, owner of Refinery Strength Collective (Altoona, IA), to talk women’s strength training, rebuilding muscle after perimenopause/menopause, and lifting when you’re navigating autoimmune conditions like Hashimoto’s. We get real about why “work harder, eat less” fails women, how to listen to your body’s cues, and why muscle (not misery) is the secret to a better metabolism, bone density, balance, and confidence. Amy breaks down beginner-friendly lifting (yes, at home), the minimum effective dose (2x/week, ~30 min), and how to tailor training without burning out your nervous system...or your schedule. We also touch GLP-1s (Ozempic/semaglutide), protein priorities, and the mental health boost that comes from moving your body on purpose. Expect laughs (gym oops happen), real talk (no “skinny talk” here), and tangible next steps to feel strong from the inside out.

If you’ve ever felt lost in a weight room, overwhelmed by wellness advice, or stuck in a changing body...this one’s for you.
Follow Amy on IG @refinerystrengthco and book a quick discovery call to see what fits your season.

Takeaways: minimum-effort lifting plan for busy women, movement “snacks,” safe form basics, at-home vs. gym gear, virtual coaching options, how to build strength through peri/menopause and autoimmune flares.