The mindbodygreen Podcast 574: Why women should lift heavier & eat more | Vonda Wright, MD, MS
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Jan 5, 2025 
Vonda Wright, a renowned orthopedic surgeon and expert in women's health, shares insights on lifting heavy weights and nutrition for optimal well-being. She emphasizes the importance of protein and muscle mass for metabolism and bone health, especially in midlife. Vonda provides practical tips for strength training, including proper form and workout structures tailored for busy lives. She also discusses the significance of hydration, VO2 max, and a positive mindset toward fitness, all aimed at empowering women to take charge of their health.
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Prioritizing Protein
- Prioritize protein intake, aiming for 1 gram per pound of body weight.
- Divide your daily protein into 3 whole-food meals and 2 supplemental feedings.
Lifting Heavy
- Lift heavy weights 2x/week, focusing on compound exercises like bench press, squats, and deadlifts.
- Aim for 3-4 sets of 4-5 reps, resting for a couple of minutes between compound sets.
Adding Accessory Work
- Include accessory exercises, like bicep curls, tricep extensions, and rows, after compound lifts.
- Perform accessory exercises in circuits with 3 to 4 sets of 8 reps for each exercise.
