Lindsay explains that not everyone who wants fat loss is currently in the physical, mental, and behavioral position to diet, and that maintenance is often a necessary, harder step than another calorie deficit. She describes how she typically starts clients at maintenance to build routines, reduce restrictive mindsets, collect better data, improve performance, and increase confidence with food before an aggressive cut, sharing a client’s feedback that “true maintenance” made later fat loss easier.

Topics discussed:
Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics discussed:

• (00:07) - Recap of why Lindsay started Lifting Lindsay
• (10:09) - Surprise! We're talking about building muscle!
• (11:17) - Do you have to be in a calorie surplus to build muscle?
• (21:29) - Thinking about it in terms of building a house
• (30:39) - Marker 5
• (31:10) - Most women don't know how to train safe and hard
• (44:11) - You can't jump right into training intensely
• (46:39) - Would you want to learn how to train with intensity?
• (48:31) - Sometimes builidng is boring

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay prepares for a 90-day challenge by reminding listeners of the “big rocks” that drive fat loss and warning against overcomplicating the process with hacks, supplements, perfect macro ratios, and excessive training. 

Topics discussed:

• (00:00) - Welcome and Purpose
• (00:34) - Stop Chasing Hacks
• (02:11) - Right Tool Wrong Job
• (05:48) - Big Rock Calories
• (09:09) - Protein Made Simple
• (10:54) - Lift to Keep Muscle
• (14:56) - Cardio in Its Place
• (16:23) - Plan Nutrition First
• (18:39) - Recovery Is Currency
• (21:57) - Tools Have Jobs
• (26:08) - Ignore Calorie Watches
• (27:46) - Boring Works Best
• (28:21) - Big Rock Checklist
• (28:56) - Final Reminder and Wrap

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Enrollment is only open till August 26th and then closes. I need everyone signed up by then to give me time to finish all the personalized plans!

The 90 days Starts September 1st! If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

• (00:00) - Welcome
• (01:10) - Rocket Launch Metaphor
• (03:46) - Launch vs Orbit Mindset
• (07:14) - Messy Middle and Tools
• (09:32) - Phase One Release
• (17:24) - Food Structure Example
• (20:12) - Phase Two Rewire
• (25:23) - Social Media Reality Check
• (30:02) - Phase Three Reinforce
• (31:54) - RDL Story Becoming Stronger
• (42:26) - 90 Day Challenge Wrap Up

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Starting September 1st- If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

Then we dive into several topics that I think every fitness enthusiast needs to hear.

We talk about why self reporting calories is far less accurate than most people think, and how research shows we can underestimate our intake by anywhere from 25 to 50%. More importantly, we discuss practical ways to become more accurate without becoming obsessive.

We also have an honest conversation about social media. How do you stop comparing yourself to someone else's highlight reel? How do you stay focused on your own progress when everyone online seems to be leaner, stronger, or further ahead? I'll share a few mindset shifts that can make a huge difference.

Finally, we tackle one of the most common struggles I hear from clients: what happens when your spouse isn't interested in fitness? We discuss the challenges of having different priorities, the pros and cons of having a partner who's just as invested in health as you are, and how to navigate your own goals without letting someone else's choices derail your progress.

I hope you enjoy the episode!

Topics discussed:

• (00:12) - If Lindsay reads the book, Alex has also read the book
• (03:10) - Getting accurate results from studies
• (16:00) - Ou rapid fat loss challenge
• (21:24) - The benefits of a 90 day program
• (23:25) - Marker 5
• (32:55) - Scenarios for partners and fitness
• (38:00) - Disadvantages of a partner in fitness
• (45:59) - What if your partner isn't into fitness?

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay explains why someone can be “too lean” to effectively build muscle even if they’re eating at maintenance and maintaining body weight. She argues maintenance calories don’t automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery. 

Topics discussed:

• (00:00) - Welcome
• (01:31) - Social Media Body Bias
• (06:51) - Maintenance vs Reserves
• (08:08) - Budgeting Analogy Explained
• (11:58) - Hormones and Leptin
• (16:36) - Menopause Muscle Reality
• (18:58) - For Who and What Goal?
• (24:13) - Shredded Influencer Myth
• (30:00) - Is There a Bodyfat Number??
• (33:17) - Find Your Sweet Spot
• (35:19) - Wrap Up

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

What kinds of things can make someone un-coachable? What factors might contribute to you not getting the gains you're after? And why is Lindsay's response often "do it with me"?

Topics discussed:

• (00:09) - Pop up on podcasts
• (02:08) - Big PR for Lindsay this week!
• (03:19) - Do you listen to audiobooks while working out? We need to hear from you!
• (04:56) - Your brain hits a stopping point before your body does
• (09:32) - What makes someone uncoachable?
• (18:20) - Don't present problems for every solution
• (20:41) - Are you eating enough?
• (22:56) - My response: do it with me
• (23:55) - Why did Alex hire a coach even though he knows a lot already
• (26:19) - What if I don't have the financial freedom to do more?
• (37:25) - People are so good at collecting information

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Have you ever started a new training phase, seen your weights go down, and immediately wondered if you were getting weaker?

You're not alone.

In this episode, Lindsay breaks down one of the most misunderstood concepts in hypertrophy training: why a decrease in weight does not necessarily mean a decrease in progress.

You'll learn why mechanical tension is considered one of the primary drivers of muscle growth, why progressive overload is often misunderstood, and how changing exercise execution can actually increase the challenge placed on the target muscle even when the weight decreases.

Lindsay also explains the difference between external load and internal load, the role of stored elastic energy, and why pauses in lengthened positions can create a powerful muscle building stimulus.

In This Episode:

✔ What mechanical tension actually is

✔ Why humans crave proof that their training is working

✔ The biggest misunderstanding about progressive overload

✔ The difference between external load and internal load

✔ What stored elastic energy is and how it helps us move

✔ Why weights often decrease when pauses are added

✔ Why less weight can sometimes mean more work for the target muscle

✔ The role of force production and force control in training

✔ What you should measure instead of only focusing on the weight stack

Key Takeaways

• Muscles don't care how much weight is on the machine. They respond to tension.
• Progressive overload is more than simply adding weight.
• External load and internal load are not the same thing.
• Removing assistance from momentum and stored elastic energy can increase the demands placed on the target muscle.
• A lower weight does not automatically mean a lower muscle building stimulus.

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics: 
00:00 Welcome
01:54 Real Goal Tension
02:36 Mechanical Tension Basics
04:23 Progress Overload Myth
08:31 Internal vs External Load
09:42 Leg Press Pause Demo
11:34 Elastic Energy Explained
14:18 Why Pauses Work
16:54 Injury and Control
18:03 How to Measure Progress
19:50 Five Key Takeaways

Topics discussed:

• (00:00) - Welcome
• (02:58) - Hunger vs Cravings Explained
• (04:30) - Follicular Phase Appetite Boost
• (08:47) - Ovulation and Hormone Shift
• (12:20) - Luteal Phase Snack Attacks
• (15:08) - Why PMS Feels So Hard
• (19:17) - Coaching Strategies and Refeeds
• (21:57) - Texture Hacks for Satisfaction
• (26:40) - Cycle Weight Fluctuations
• (29:37) - Final Takeaways and Goodbye

If you are tired of trying to figure this all out alone and want science based coaching that actually helps you work with your body instead of constantly fighting it…

Come join us inside the BeStrong Training app. HERE or Get 1:1 Coaching HERE

Inside the app you’ll get:

• Structured workout programs
• Nutrition guidance
• Education on hormones, hunger, recovery, and muscle building
• Weekly coaching
• Exercise tutorials and form breakdowns
• A supportive community of women focused on long term health and strength
• Realistic fat loss and muscle building strategies without extremes

This is not about perfection.

It is about building a strong body, a healthy mindset, and a sustainable lifestyle you can actually maintain.

Join here: LiftingLindsay Training App

Connect With Me on Instagram: @liftinglindsay

Ready to Stop Starting Over?

If you're tired of bouncing between being "good" during the week and starting over every Monday, it's time to build a lifestyle that actually lasts.

Inside the LiftingLindsay App, you'll learn how to train smart, eat smart, and create sustainable habits that support fat loss, muscle gain, and long term health. Sign up HERE for a free 7 day trial.

Inside you'll get:

✓ Science based workout programs

✓ Exercise video demonstrations and form coaching

✓ Nutrition guidance and macro education

✓ Meal plans and recipes

✓ Weekly live coaching calls

✓ Mindset coaching and education

✓ A supportive community of women focused on strength and health

The goal isn't just to help you reach a goal. It's to help you become the person who can maintain it.

Need More Personalized Support?

If you know your biggest challenge isn't knowing what to do, but actually doing it consistently, FitSpace Coaching may be the next step. Sign up HERE

Inside FitSpace, you'll work with me, Alex, and our coaching team to create a personalized plan built around your goals, lifestyle, and challenges.

You'll receive:

✓ Personalized nutrition coaching

✓ Custom macro recommendations

✓ Accountability and regular coach feedback

✓ Help navigating real life challenges, vacations, holidays, and setbacks

✓ Support breaking self sabotage patterns and building lasting habits

You don't have to figure this out alone.

Chapters:
00:00 Welcome
00:30 Reward Thinking Trap
01:27 Real Rewards of Consistency
03:30 Weekend Cycle Sabotage
04:50 Diet Mindset Fatigue
08:58 Lifestyle Not Breaks
10:14 Faith and Gym Parallel
19:21 Challenge the Earned It Thought
19:55 How to Work With Me

New TWM (Train With Me) programming starring June 15th! This is my personal programming. We have a 4x or 5x a week option. We’ll be including a 4 week initial block of eccentric work that I cover in the episode and i’m excited for. Come train with me! Get a 7 day free trial HERE!

→ home alternatives included

→ access to my community, recipes, lives, form reviews, etc.

→ 3x, 4x, 5x a week training options

→ Specialized programs like ‘intro to lifting’ or ‘Feminenly Fit Arms’ are 2 of my most popular

• Roig et al. 2009 meta analysis on eccentric vs concentric training (strength and cross sectional area)
• Franchi et al. research on fascicle length adaptations to eccentric training
• Maeo et al. research on long muscle length training and hypertrophy
• Pedrosa et al. research on partial range of motion at long muscle lengths
• Hägglund and Beyer protocols for tendinopathy rehab
• Nordic hamstring exercise research for hamstring injury prevention