In this episode, Angela speaks with Eric Helms about what the evidence actually says. Eric explains why progressive overload matters more than simply lifting the heaviest weight possible, how women can build muscle effectively across a wide range of rep ranges, and how to structure resistance training for both long-term health and body composition.

They also unpack training frequency, sets per muscle group, proximity to failure and why the best programme is ultimately one you can recover from and consistently follow.

KEY TAKEAWAYS

You Don’t Have to Lift Extremely Heavy — Bone health doesn’t require maximal lifting.
Progressive Overload Matters — Keep increasing the challenge as you get stronger.
A Wide Rep Range Works — Muscle can be built effectively across roughly 6–20 reps.
Train Close to Failure — Aim to finish most sets around 1–3 reps from failure.
Start With 6–12 Sets — Aim for around 6–12 sets per muscle group each week.
Frequency Can Be Flexible — Training each muscle 1–3 times per week can work.
More Isn’t Always Better — Extra training delivers diminishing returns.

Want to go deeper? Start here:

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👩‍💼 About Me:

Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science.

The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.

The old playbook stops working in midlife.

This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology.

Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.

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C-Suite Unplugged Special: Adam Legge, President of Business Council of Alberta