Weight loss workouts are not the same as strength training—and if you’re still doing the same workouts that helped you lose weight but aren’t seeing muscle definition or strength gains, this video is for you.In this episode, I break down the key differences between weight loss workouts (circuits, HIIT, random classes) and structured strength training.
If you want to build muscle that shows even when you’re not flexing, hit PRs like squatting 225 for reps or deadlifting 300 lbs, and avoid plateaus, you need to change your approach.What you’ll learn:- Why weight loss-style workouts stop working for muscle and strength gains- How to know when you’ve outgrown your current program- What true strength training looks like (progressive overload, rest periods, repeating lifts)- The next steps if you want visible muscle, strength, and real long-term resultsIf you’re stuck spinning your wheels with random workouts or just “adding weight to the bar” without a plan, this video will show you how to level up your training to keep unlocking gains.
Grab the Lifter's Blueprint for proven training strategies, example splits, and actionable guidancehttps://liftingforwomen.co/blueprint/buy
Changing your workout more than your underwear?
A different workout from your saved folder every time you hit the gym
Constant “muscle confusion.”
The truth is, your muscles don’t have a brain. So they can’t get confused.
In this episode , I break down:
▪️Why constantly switching things up is killing your gains
▪️ How long to actually run your program (based on your goal)
If you want to add 50+ lbs to your squats, bench and deadlifts then this a must listen.
Your jaw is gonna drop once you do this.
You’re putting in the work.
Lifting 4x a week.
Doing the squats, RDLs, hip thrusts, bench press…
But at the end of your sets, you still have more left in the tank.
You could’ve squeezed out a few more reps.
👉 And that right there is why you’re seeing progress — but not as fast as you want.
It’s why you feel like something’s off.
Why you think you need a new training split.
Why you wonder if you should add different exercises.
Or start adjusting your macros.
But that’s NOT the problem.
It’s this one simple thing: You’re not pushing your sets close enough to failure.
In this episode, I’m breaking down 2 tests you can run in your very next training session to make sure you’re actually getting the most out of EVERY set — and not leaving results behind.
If you want a full plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — click here to check out the Blueprint to Look Like You Lift
Inside the Blueprint you’ll get over 30 pages of proven training strategies, example splits, and actionable coaching guidance.
Let’s connect:
Instagram: @keyonniadams_dpt
Facebook: Keyonni Adams, DPT
In this episode, I’m breaking down one of the biggest reasons most lifters aren't building the muscle they want: training intensity.
You'll learn
▪️ Why your lack of muscle growth usually has nothing to do with your split or exercise selection
▪️ The truth about light weights vs heavy weights for building muscle
▪️ What training intensity really means (and why most people are getting it wrong)
▪️ How to use Reps in Reserve (RIR) to measure your effort every workout
▪️ How to test yourself and see if you're actually training hard enough
▪️ How to finally start seeing real, consistent muscle growth
If you want a complete plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — check out the Blueprint to Look Like You Lift:
Inside you’ll get over 30 pages of training strategies, example splits, and step-by-step programming guidance you can apply immediately.
Let’s connect:
Instagram: @keyonniadams_dpt
Facebook: Keyonni Adams, DPT
The fitness industry is divided — but in this video, we break down what actually drives muscle growth.
Inside, I’ll show you:
✅ Why both light and heavy weights can work
✅ The 3 training principles that actually drive muscle growth
✅ How to choose the right rep ranges based on the exercise
✅ Why intensity matters more than weight ✅ How to build a training routine that fits your real life — whether you’ve got 2 days or 5.
Grab the Blueprint to Look Like You Lift here – over 30+ pages of proven training strategies, example splits, and actionable guidance
And if this episode helped you rethink your approach, drop a review, share it, and hit follow for more no-fluff strength strategies.
What if your weight loss success is actually hurting your health? I lost 20 pounds — 15 lbs of fat and 5 lbs of muscle — and while that might sound like a win, my DEXA scan revealed something shocking that most people never even consider.In this video, I’m breaking down what the scale isn’t telling you—and why that number alone can straight-up sabotage your strength, slow your metabolism, and leave you wondering why your body doesn’t feel any better, even when the weight is gone.If you’re:▪️only form of exercise is cardio to lose weight▪️Fixing your nutrition without strength training▪️relying solely on medications like Ozempic for weight lossthen you NEED to hear this.
Follow the show for no-BS fitness insights that help you lose fat, build a strong & resilient body without hours of cardio or gym timeAnd if you’re ready to drop fat without sacrificing strength, muscle, or your sanity—my coaching programs are built exactly for that.Get started here - https://liftingforwomen.co/training/signup
How to use ChatGPT to make an effective workout plan
Have you been told that spending hours in the gym is the only way to build muscle? It’s time to separate fact from fiction. In this video, we uncover the truth about why more workouts don’t always mean better results and show you how to design a program that works. Learn the three essential pillars of muscle growth—exercise selection, intensity, and volume—and how to apply them for optimal performance.📌 Key takeaways:- Target muscles effectively with proper exercise selection.- Train with intensity to challenge your limits.- Balance weekly volume to stimulate growth without overtraining.
// Training and Coaching Program: https://liftingforwomen.co/training/signup// Download our FREE workout guide here: https://liftingforwomen.co/workoutcreatorguide/// Related Videos - https://youtu.be/3sbIhfSAtUY
If you’ve been working out consistently but still not seeing results—you’re not alone. The truth is consistency alone isn’t enough! In this video, I’ll break down EXACTLY what’s holding you back and how to train smarter to actually see progress.Time stamps: 00:00 - Why Consistency Alone Isn’t Enough01:30 - Person A vs. Person B: Training vs. Just Working Out04:00 - The #1 Mistake Keeping You Stuck06:15 - How to Train with Strategy & Purpose08:30 - Why Random Workouts Won’t Work10:45 - What REAL Progress Looks Like (Case Studies)12:20 - How to Structure Training for Specific Goals14:30 - Nutrition’s Role in Strength & Fat Loss17:00 - What You Need to Change to See Results19:45 - Next Steps: How to Fix Your Training Plan
Work with me: https://liftingforwomen.co/training/signup
Most people think knee arthritis means stopping exercise – but that’s NOT the solution!If you have knee arthritis, avoiding movement can actually make things worse. In this video, I’ll break down 3 key steps to exercising with knee arthritis without increasing pain. Want to take the guesswork out of your knee pain? Get my “Get Rid of Knee Pain” Program here
This is one of the most common questions I get, and the answer might surprise—or even frustrate—you…because it depends! In this video, I’m breaking it all down for you: ✅ Who can lose fat and build glutes simultaneously ✅ Why it doesn’t work for everyone ✅ How to structure your training and nutrition for the best results Whether you’re new to strength training or have been lifting for years, this video will help you understand how to approach your goals based on where you’re starting.
Feeling stuck trying to create a workout plan that works for YOUR goals? Click HERE to Grab the Workout Creator Guide for a step by step walk through to design your own training program
Feeling stuck on the scale? You're not in a plateau—you’re missing critical data!
In this episode, we identify the gaps in your nutrition, workouts, and tracking habits to finally break through and achieve your goals.
Whether it's nailing your protein intake, refining your gym routine, or using better progress metrics, this episode gives you actionable steps to see results again.
Let’s take the guesswork out and help you conquer your fitness goals! Reach out for coaching at info@liftingforwomen.co
we’re diving into the most common questions about the Get Rid of Your Knee Pain Program—whether you've just started feeling knee pain or have been dealing with it for years. Join me as I break down everything you need to know about managing and overcoming knee pain through targeted movement, strengthening, and restoring the fundamentals for optimal knee health.
We’ll cover:
Tune in to hear real answers to real questions, and find out how this program can help you take control of your knee health, build confidence, and get back to doing what you love—pain-free!
Secure your spot in the program here
Are you focusing too much on your BMI and weight when tracking your health? I’m breaking down why traditional health metrics like the scale and BMI are not enough to fully understand your health and fitness. I’ll explain the flaws in relying on these numbers and what you should really be focusing on instead—like body composition, muscle mass, and other key factors that give a much clearer picture of your overall health. What You'll Learn:
The worst advice for getting over pain with lifting weights is just rest until the pain goes away
9x out of 10 this is the advice you’ll get if you go to a health care provider
But here’s the thing, that’s not the best advice
This episode uncovers exactly why that's not the best advice and what you actually have to do to return to pain free lifting
If getting back to pain free workouts while still crushing your fitness goals is important to you, check out the personalized training rehab program here
Join the Free Lifting for Women Community here:
Injured or dealing with pain? Learn how to manage pain, modify workouts, and prevent future injuries, so you can safely return to the gym and keep making progress.
Sign Up for Rehab Training Program here
Join the Lifting for Women Training Program here
Join the Lifting for Women FREE Community here
You don’t have to put your health and fitness goals on hold when you have kids. In this episode, the fittest mom I know, Tijana Daly, shares how to crush your fitness while juggling the demands of motherhood.
Stay in touch with Coach T
Follow on Facebook:
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Join her Private Community here
You might be clocking 10k steps a day, taking the stairs instead of the elevator, and standing most of the day, but it’s not going to get you stronger
The reason for this lies in the difference between general movement and STRUCTURED EXERCISE.
Join the Free Lifting for Women: Made Simple Community to learn how to transform your physique without countless hours of cardio or time in the gym https://urlgeni.us/facebook/liftingforwomen
What fitness metrics are you tracking?
Everybody and their momma has a fitness tracker nowadays
Apple Watch, Whoop, Oura Ring, Fit Bit 👀
These gadgets gives us access to so much data about our health
- How many hours you stood up per day
- Calories burnt in a workout (not even accurate)
- How much you weigh when you step on the scale (tells you jack shit about your body composition 👎🏽)
The truth is, none of these things really matter
And that's why I only track FOUR metrics
Tune in to learn about what they are.
Relying on a fitness coach to provide you with workouts or meal plans without being an active learner is like someone blindfolding you and taking you to an unknown place, then taking off the blindfold and telling you to find your Way back home.
How the hell you supposed to do that when you dont even know how you got there?
It's the same with fitness.
