Hi everyone! I’m Dr. Andrea McSwain, and I’m so glad you’re here for today’s recap of episode #145 of the Feel Better Feel Great podcast. This one is close to my heart because it’s all about getting stronger and supporting your muscles without overtraining. It’s something I’ve seen countless patients struggle with, whether they’re weekend warriors, fitness newbies, or even professional athletes.
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Now, let’s dive into what I shared in this episode.
Strength Beyond the Gym
I can’t stress enough how critical strength is—not just for athletes, but for everyone. Building strength isn’t about aesthetics; it’s about setting the foundation for a healthy, functional, and independent life. Imagine carrying groceries, playing with your grandkids, or staying active well into your later years without pain or fatigue.
Your muscles do so much more than move you from place to place—they help pump fluid, burn energy, and support your metabolism. Keeping them healthy is essential for avoiding injuries, boosting longevity, and ensuring your body works the way it’s meant to.
Common Mistakes I See
In my practice, I’ve worked with so many people who unintentionally sabotage their progress by making the same mistakes. Let me share a few with you:
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Starting at the Wrong Level
It’s so easy to jump into workouts thinking you can do what you used to—or what the person next to you is doing. That’s a recipe for inflammation, injuries, and even hormonal imbalances. Start small, focus on what you can do, and build up gradually. -
Skipping Recovery
Recovery isn’t just about taking a day off. It’s about stretching, staying hydrated, and giving your muscles the tools they need to repair and grow. Recovery is an active process, and doing it right makes all the difference. -
Underfueling Your Body
Your muscles need fuel to work and recover. A healthy carb before exercise and protein afterward can make a huge impact. If you’re dealing with insulin resistance or prediabetes, this is even more critical to avoid muscle fatigue and injury.
How to Build Strength Without Overtraining
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Know Your Starting Point
I encourage you to use an effort scale (1-10) during workouts. Aim for a 6-7—challenging but not overwhelming—and check in with how you feel afterward. -
Focus on Quality Over Quantity
Proper form beats mindlessly rushing through reps every time. For example, start with shallow squats and build up. Focus on engaging your muscles properly instead of forcing deep, misaligned movements. -
Incorporate Active Recovery Days
Recovery doesn’t mean doing nothing. Light movement like walking, yoga, or stretching can keep your body limber without overloading it. -
Lift the Parts of Your Life
This one’s my favorite. Functional strength comes from everyday movements. Whether you’re sitting, standing, or carrying groceries, engage your core and lift with intention. Avoid relying on momentum—it’s all about staying connected to your body. -
Fuel and Hydrate
I’m a big fan of protein shakes after workouts. They’re easy to digest and give your muscles the nutrients they need to recover. Find what works for you—whether it’s plant-based or animal protein—and stick to it.
My Key Takeaways
I want you to remember this: building strength isn’t about doing more; it’s about doing what’s right for your body. Muscles need balance—long, flexible muscles are strong muscles. If you’re feeling stuck, don’t give up. Listen to your body, make adjustments, and focus on the basics like hydration, nutrition, and recovery.
Your Free Resource
To help you get started, I created a free Metabolic Quick Start Guide packed with tips to fuel your body and boost your results. You can find it in the show notes—go check it out!
Next Week on the Podcast
I’m so excited about next week’s episode, where I’ll dive into improving your gut health for better energy and performance. I know you’ll love it!
If this episode resonated with you, please share it with a friend or leave a quick review. Your support helps me reach more people and share this message of health and strength.
Remember, small, consistent actions lead to big results. Stay strong, keep moving, and I’ll see you next week on Feel Better Feel Great!
Until then, take care and keep feeling better and living greater.
— Dr. Andrea McSwain