Thrive in 12: Week 10 (Jan - Mar 2026) - Gut, Metabolism & Strength: How to know your stength (Q&A Follow-Up)

Hello ladies,

Another great question from today’s session:

🏋️‍♀️ “How do we know how strong we are physically?”

This is where things get exciting — because strength is something you build and discover, not something you need to “know” ahead of time.

You will surprise yourself, I promise:)

And remember: building strength is one of the most powerful ways to support metabolic health and mitochondrial function.

✔️ First — Foundations Matter

Before anything else:

• Prioritize good form and technique

• If you’re new or unsure, and even if you have been exercising/training for awhile- it is always VERY WISE to get guidance from a qualified trainer. I have 2 at this time.

• If you have injuries or medical concerns, get clearance from your doctor

Quality + safety + sustainability always come before intensity.

✔️ Where to Start

A simple starting point to start lifting weights:

Start with body weight, then:

• Upper body: 5–10 lbs

• Lower body: 5–15 lbs

From there, you begin to test and learn your strength and progressively add more weight/reps/sets/intensity every session/every week.

If you have access to weights, adding weight to your existing load in increments of 2.5 lbs for the upper body and 5lbs for the lower body is usually a good rule of thumb for most women.

(This could look like adding resistance bands as well.)

✔️ How to Know You’re Lifting “Heavy Enough.”

A great guideline (supported by strong research and coaches like Steph Gaudreau and the team at Stronger by Science whose work i highly respect):

👉 Choose a weight where you can do 8–12 reps with good form

But here’s the key:

• The last 2–3 reps should feel VERY challenging

• You should have only 1–2 reps left “in the tank”

This is often called training close to failure (or using RPE — Rate of Perceived Exertion).

If it feels easy → it’s too light.
If your form breaks → it’s too heavy.

You have to experiment to find that "hard" but safe sweet spot! And that can become quite fun as you discover you are much stronger/resilient than you may believe.

✔️ How to Progress (This Is How You Get Stronger)

You don’t guess — you test and adjust week to week.

You have two simple options:

Option 1: Add reps

• Stay at the same weight

• Build up to ~15 reps

• Then increase weight

Option 2: Add weight

• Increase by ~5 lbs

• Drop back to ~8 reps

• Build back up to 12 reps

Both methods work. Consistency is what matters.

✔️ Important Reality Check

Many women are stronger than they think — especially in the lower body.

It is completely normal to progress fairly quickly to:

• 30–45 lbs (and beyond:-) for squats and deadlifts

And then continue building from there. Always focus on form:)

Do not be afraid of heavier weights when your technique is solid.

What You’re Learning

Strength training is not just physical — it’s a skill, and a commitment to YOU.

You are learning:

• How to push safely

• How to listen to your body

• How to differentiate effort vs. strain

This is exactly what builds resilience — physically and mentally.

Final Reminder

• Good form

• Progressive overload

• Adequate rest and recovery

👉 You should be seeing a gradual progression week by week

That’s how you know it’s working.

📚 References- highly recommend these folks for their work in this field:

• Stronger by Science — evidence-based strength training and women’s physiology

• Steph Gaudreau — RPE and autoregulation for women

• Strength standards for women (Fiit Project)

You don’t need to know how strong you are before you start.

You start — and you WILL become stronger.

I am so proud of your commitment to your transformation and the work you are doing!

Coach Sasha