You’re Probably Training Wrong | Dr. Stacy Sims on How Women 40+ Should Measure Intensity

Nov 7, 2025

In this engaging discussion, Dr. Stacy Sims, an exercise physiologist specializing in female physiology, reveals how women over 40 can optimize their training. She advocates for using the Rate of Perceived Exertion (RPE) scale to gauge workout intensity, emphasizing that a '10' means complete exertion. Dr. Sims also critiques the vague notion of 'moderate intensity' and stresses the importance of building a solid fitness foundation before diving into high-intensity training. She highlights that movement is medicine, and varying stress is crucial for fitness adaptations.

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INSIGHT

RPE Is The Best Intensity Measure

Use RPE (0-10) as the most reliable intensity metric; 10 means you literally can't do more.
Stacy Sims calls it the "vomit scale" to highlight true maximal effort.

ADVICE

Pace Four-Minute Intervals

Pace interval efforts: start a 4-minute interval around a 7 and finish at 8–9 to avoid blowing up.
Maintain intention so pace feels steady and you can complete all reps.

INSIGHT

Intensity Should Reflect Daily Readiness

RPE varies day-to-day because stress resilience changes how hard a given workload feels.
Adjust intensity based on how your body feels rather than fixed numbers.

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Dive into the science of training intensity with Stacy Sims, who’s here to explain why the RPE scale (Rate of Perceived Exertion) is your most reliable metric, and how concepts like "moderate exercise" can be misleading.

You’ll learn how to effectively use stress to build fitness and the importance of a foundational base before pursuing maximum-effort workouts

KEY TAKEAWAYS:

RPE is Key: The Rate of Perceived Exertion (RPE) scale is an essential tool for measuring how hard your body is working. A "10 out of 10" effort is when you are physically stopped and "literally can't do anything more" (the "vomit scale").
The Vague "Moderate": "Moderate intensity" is a general guideline for the public, often representing a "gray zone" that may not optimise results for people with a training history.
Foundation First: Building a base of fitness is crucial, especially as you age, before engaging in high-intensity work, as pushing too hard too soon can reveal underlying health issues.
The Power of Stress: Movement is medicine, and the body requires stress (like high-intensity bursts) to adapt and survive well, pushing it out of its comfortable, algorithmically flat existence.

TIMESTAMPS AND KEY TOPICS:

Defining the RPE Scale (0-10) for Workouts 4:32 - 6:01

Pacing and Intensity for 4-Minute Intervals 6:01 - 6:53

Clarifying "Moderate Intensity" Exercise 7:06 - 8:05

High-Intensity Training and Health Screening 10:49 - 12:47

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Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

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