There's something about late August that makes people want to begin. The kids are back in their routines, the calendar finally settles and that fresh-start energy usually saved for January shows up early. Every year around now I hear from people telling me the same thing...they know they should be strength training, they just don't know where to start, so they keep not starting. That was me forever too!

If that is where your head is right now, this one is for you.

I've spent over 30 years in the health and wellness space, I'm now NASM certified and yes, I started competing in physique in my 50s (crazy!!!). And the advice I'd give a friend starting today is a lot simpler than what the internet would have you believe.

Start lighter than your ego wants to. Most beginners and plenty of people restarting, go too heavy too soon, get sore or tweak something and quit by week three. Pick a weight you can move with good form for the whole set with a rep or two still in the tank. You progress faster from there, because you can actually keep showing up. Plus this is a lot friendlier on older joints. My arthritic knees reminded me of this just two weeks ago, it's important to stay mindful with our lifting the older we are and no matter how long we've been at it, but that doesn't mean don't do it at all or never get started.

Pick a few big movements and repeat them. You do not need a program with fifteen exercises. A squat or a sit-to-stand, a hinge, a push, a pull and a carry covers almost everything. Full body, two or three times a week. You can follow my free two day protocol to get started here.

The people who make real progress are rarely doing anything fancy. They're doing the basics consistently. This week I was reminded of a landmark study where frail adults in their 90s increased leg strength by 174% after just eight weeks of resistance training. It's never too late, but the sooner you start, the sooner you can reap the benefits! Literally every thing gets better with more muscle/strength.

Add a little, often. Progressive overload sounds technical. It just means asking your body to do slightly more over time: one more rep, a bit more weight, one cleaner set. Nudge it up when the current weight starts to feel manageable. Small and steady beats heroic and hurt, but you do have to challenge the muscles enough to send a signal to grow and get stronger.

Then feed the work, muscle does not build on good intentions. Protein first and enough food to recover, especially in the menopausal transition when we're already working to hold onto the muscle we have. If you undereat while you train, you'll feel it in your energy and see it in your results.

Consistency is the whole secret. Two solid full-body sessions a week for a year will change your body, your bloodwork and how you move through your day. Six perfect weeks followed by quitting will not. Aim for the version you can actually keep doing on a busy week, week after week, not the version that looks best on paper.

If you'd rather not piece all of this together on your own, that's exactly what I build with coaching clients. A plan around your body, your hormones and your real schedule, not a generic template. I opened three free month-long spots last week in exchange for honest feedback afterward and applications close today. If you've been on the fence, this is your last chance to raise your hand.

One quick heads-up before you go. My next free High Protein Kitchen meal plan lands in your inbox this Wednesday, five weeks of high-protein meals to make the fueling part easy. Click here to make sure you're on the free version list.

Hit reply and tell me the one thing that's kept you from starting, or from staying consistent. I read every response and I write back.

Hope you had a great weekend so far and enjoy your Sunday.

P.S. Not ready for coaching but want an easy way to build momentum? My 30 Day Healthy Habits Challenge is free and you can start any day you like. One small habit at a time, which is exactly how lasting strength training begins