Lifting for Women: Made Simple

Stop chasing trends. Start applying what actually works.In this video, I’m breaking down 9 of the biggest fitness myths that are keeping people stuck, frustrated, and spinning their wheels trying to lose fat and build muscle.You’ll learn:▪️ Why avoiding the scale won’t fix the problem and how to actually use it as data▪️ What people get wrong about “everybody’s body is different”▪️ Why your training split might be the reason your progress has stalled▪️ How to create a deficit without eating less▪️ The truth about protein, carbs, and fats for fat loss and performance▪️ Why most people don’t actually need 3 leg days▪️ What your MRI can’t tell you about training▪️ Why squats and lunges aren’t bad for your knees, poor preparation isIf you’re tired of confusion and just want a smart, structured way to train for strength, muscle, and long-term results I built The Lifter’s Blueprint for you.Grab it here → https://keypitfit.com/blueprintyt/getstarted/You’ll get lifetime access, plus free updates every time I add new insights, templates, or form breakdowns.Like the video, subscribe, and share it with a lifter who needs to hear this.Grab th Blueprint here - https://keypitfit.com/blueprintyt/getstarted/Let’s Connect:Instagram: https://www.instagram.com/keyonniadams_dpt/Facebook: https://www.facebook.com/keyonniadamsdpt/Have a question? Drop a comment below. If this video helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

In this episode, I’m breaking down:What the number on the scale actually represents The real reasons your weight fluctuates 3–5 lbs (or more) every day Why daily weigh-ins give you clarity instead of confusion Real client examples that prove how tracking the trend creates faster, more sustainable fat lossIf you’ve ever felt frustrated by what the scale says, this will completely change how you view it.Because avoiding the scale doesn’t protect you, it keeps you stuck.

Are machines safer than free weights? Do you really need one or the other to build muscle and get stronger?This episode breaks down the real answer behind the “machines vs free weights” debate - without the fear-based fitness takes you see all over social media.Because machines have their purpose. Free weights have their purpose. But the real benefit is knowing how to use the right tool at the right time DM me on social media or Email: keyonni@keypitfit.comGrab The Lifter’s Blueprint here: Let’s Connect:Instagram: Facebook: Have a question? Drop a comment below. If this episode helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

The truth is… showing up isn’t enough. In this episode, I’ll walk you through the exact process I use with clients to build results-driven workout plans.

You’ve heard it everywhere: “Just recomp! You can build muscle and burn fat at the same time.”Sounds amazing, right? The problem is… that’s not how it actually works.In this video, I break down the truth about **body recomposition vs fat loss**, why most people are stuck spinning their wheels, and what you really need to do if your goal is to:- Lose 15–30 lbs- Get leaner and see muscle definitionHere’s what you’ll learn:✅ What body recomposition really means (and why most people use it wrong)✅ Who can actually recomp ✅ The key differences between **fat loss vs recomp**✅ What the pros (bodybuilders) do that you should take note ofIf you want to stop guessing and finally make progress, you need to understand which phase you should actually be in.Ready to lock into the right training and nutrition for YOUR goals?Grab The Lifter’s Blueprint here → https://keypitfit.com/blueprint/getstarted Join the9 0 Day Intensive Coaching Program https://liftingforwomen.co/training/signup**Let’s Connect:Instagram: https://www.instagram.com/keyonniadams_dpt/Facebook: https://www.facebook.com/keyonniadamsdpt/Have a question? Drop a comment below. If this video helped you, don’t forget to like, subscribe, and turn on notifications so you never miss an upload.

Weight loss workouts are not the same as strength training—and if you’re still doing the same workouts that helped you lose weight but aren’t seeing muscle definition or strength gains, this video is for you.In this episode, I break down the key differences between weight loss workouts (circuits, HIIT, random classes) and structured strength training. If you want to build muscle that shows even when you’re not flexing, hit PRs like squatting 225 for reps or deadlifting 300 lbs, and avoid plateaus, you need to change your approach.What you’ll learn:- Why weight loss-style workouts stop working for muscle and strength gains- How to know when you’ve outgrown your current program- What true strength training looks like (progressive overload, rest periods, repeating lifts)- The next steps if you want visible muscle, strength, and real long-term resultsIf you’re stuck spinning your wheels with random workouts or just “adding weight to the bar” without a plan, this video will show you how to level up your training to keep unlocking gains. Grab the Lifter's Blueprint for proven training strategies, example splits, and actionable guidancehttps://liftingforwomen.co/blueprint/buy

Changing your workout more than your underwear? A different workout from your saved folder every time you hit the gymConstant “muscle confusion.” The truth is, your muscles don’t have a brain. So they can’t get confused.In this episode , I break down: ▪️Why constantly switching things up is killing your gains▪️ How long to actually run your program (based on your goal)If you want to add 50+ lbs to your squats, bench and deadlifts then this a must listen.

Your jaw is gonna drop once you do this.You’re putting in the work.Lifting 4x a week.Doing the squats, RDLs, hip thrusts, bench press…But at the end of your sets, you still have more left in the tank.You could’ve squeezed out a few more reps.👉 And that right there is why you’re seeing progress — but not as fast as you want.It’s why you feel like something’s off.Why you think you need a new training split.Why you wonder if you should add different exercises.Or start adjusting your macros.But that’s NOT the problem.It’s this one simple thing: You’re not pushing your sets close enough to failure.In this episode, I’m breaking down 2 tests you can run in your very next training session to make sure you’re actually getting the most out of EVERY set — and not leaving results behind.If you want a full plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — click here to check out the Blueprint to Look Like You LiftInside the Blueprint you’ll get over 30 pages of proven training strategies, example splits, and actionable coaching guidance.Let’s connect:Instagram: @keyonniadams_dptFacebook: Keyonni Adams, DPT

In this episode, I’m breaking down one of the biggest reasons most lifters aren't building the muscle they want: training intensity.You'll learn▪️ Why your lack of muscle growth usually has nothing to do with your split or exercise selection▪️ The truth about light weights vs heavy weights for building muscle▪️ What training intensity really means (and why most people are getting it wrong)▪️ How to use Reps in Reserve (RIR) to measure your effort every workout▪️ How to test yourself and see if you're actually training hard enough▪️ How to finally start seeing real, consistent muscle growthIf you want a complete plan that shows you exactly how to train with the right intensity, apply progressive overload, and build visible muscle — check out the Blueprint to Look Like You Lift:Inside you’ll get over 30 pages of training strategies, example splits, and step-by-step programming guidance you can apply immediately.Let’s connect:Instagram: @keyonniadams_dptFacebook: Keyonni Adams, DPT

The fitness industry is divided — but in this video, we break down what actually drives muscle growth.Inside, I’ll show you:✅ Why both light and heavy weights can work✅ The 3 training principles that actually drive muscle growth✅ How to choose the right rep ranges based on the exercise✅ Why intensity matters more than weight ✅ How to build a training routine that fits your real life — whether you’ve got 2 days or 5.Grab the Blueprint to Look Like You Lift here – over 30+ pages of proven training strategies, example splits, and actionable guidanceAnd if this episode helped you rethink your approach, drop a review, share it, and hit follow for more no-fluff strength strategies.

What if your weight loss success is actually hurting your health? I lost 20 pounds — 15 lbs of fat and 5 lbs of muscle — and while that might sound like a win, my DEXA scan revealed something shocking that most people never even consider.In this video, I’m breaking down what the scale isn’t telling you—and why that number alone can straight-up sabotage your strength, slow your metabolism, and leave you wondering why your body doesn’t feel any better, even when the weight is gone.If you’re:▪️only form of exercise is cardio to lose weight▪️Fixing your nutrition without strength training▪️relying solely on medications like Ozempic for weight lossthen you NEED to hear this.Follow the show for no-BS fitness insights that help you lose fat, build a strong & resilient body without hours of cardio or gym timeAnd if you’re ready to drop fat without sacrificing strength, muscle, or your sanity—my coaching programs are built exactly for that.Get started here - https://liftingforwomen.co/training/signup

How to use ChatGPT to make an effective workout plan

Have you been told that spending hours in the gym is the only way to build muscle? It’s time to separate fact from fiction. In this video, we uncover the truth about why more workouts don’t always mean better results and show you how to design a program that works. Learn the three essential pillars of muscle growth—exercise selection, intensity, and volume—and how to apply them for optimal performance.📌 Key takeaways:- Target muscles effectively with proper exercise selection.- Train with intensity to challenge your limits.- Balance weekly volume to stimulate growth without overtraining.// Training and Coaching Program:  https://liftingforwomen.co/training/signup// Download our FREE workout guide here: https://liftingforwomen.co/workoutcreatorguide/// Related Videos - https://youtu.be/3sbIhfSAtUY

If you’ve been working out consistently but still not seeing results—you’re not alone. The truth is consistency alone isn’t enough! In this video, I’ll break down EXACTLY what’s holding you back and how to train smarter to actually see progress.Time stamps: 00:00 - Why Consistency Alone Isn’t Enough01:30 - Person A vs. Person B: Training vs. Just Working Out04:00 - The #1 Mistake Keeping You Stuck06:15 - How to Train with Strategy & Purpose08:30 - Why Random Workouts Won’t Work10:45 - What REAL Progress Looks Like (Case Studies)12:20 - How to Structure Training for Specific Goals14:30 - Nutrition’s Role in Strength & Fat Loss17:00 - What You Need to Change to See Results19:45 - Next Steps: How to Fix Your Training PlanWork with me: https://liftingforwomen.co/training/signup

Most people think knee arthritis means stopping exercise – but that’s NOT the solution!If you have knee arthritis, avoiding movement can actually make things worse. In this video, I’ll break down 3 key steps to exercising with knee arthritis without increasing pain. Want to take the guesswork out of your knee pain? Get my “Get Rid of Knee Pain” Program here

This is one of the most common questions I get, and the answer might surprise—or even frustrate—you…because it depends! In this video, I’m breaking it all down for you: ✅ Who can lose fat and build glutes simultaneously ✅ Why it doesn’t work for everyone ✅ How to structure your training and nutrition for the best results Whether you’re new to strength training or have been lifting for years, this video will help you understand how to approach your goals based on where you’re starting. Feeling stuck trying to create a workout plan that works for YOUR goals? Click HERE to Grab the Workout Creator Guide for a step by step walk through to design your own training program

Feeling stuck on the scale? You're not in a plateau—you’re missing critical data! In this episode, we identify the gaps in your nutrition, workouts, and tracking habits to finally break through and achieve your goals. Whether it's nailing your protein intake, refining your gym routine, or using better progress metrics, this episode gives you actionable steps to see results again. Let’s take the guesswork out and help you conquer your fitness goals! Reach out for coaching at info@liftingforwomen.co

we’re diving into the most common questions about the Get Rid of Your Knee Pain Program—whether you've just started feeling knee pain or have been dealing with it for years. Join me as I break down everything you need to know about managing and overcoming knee pain through targeted movement, strengthening, and restoring the fundamentals for optimal knee health. We’ll cover: Whether this program is suitable for those with specific diagnoses like arthritis, meniscus tears, or previous surgeries The types of exercises included and how they’re adapted to fit your current knee condition What equipment you need to get started (hint: minimal!) How to modify movements if pain shows up And much more, including whether this program could help you avoid surgery or complement treatments like gel shots. Tune in to hear real answers to real questions, and find out how this program can help you take control of your knee health, build confidence, and get back to doing what you love—pain-free! Secure your spot in the program here

Are you focusing too much on your BMI and weight when tracking your health? I’m breaking down why traditional health metrics like the scale and BMI are not enough to fully understand your health and fitness. I’ll explain the flaws in relying on these numbers and what you should really be focusing on instead—like body composition, muscle mass, and other key factors that give a much clearer picture of your overall health. What You'll Learn: The limitations of BMI and weight scales Why muscle mass matters more than you think How to track health metrics that actually reflect your well-being Tips for building long-term strength and reducing health risks as you age

The worst advice for getting over pain with lifting weights is just rest until the pain goes away 9x out of 10 this is the advice you’ll get if you go to a health care provider But here’s the thing, that’s not the best advice   This episode uncovers exactly why that's not the best advice and what you actually have to do to return to pain free lifting If getting back to pain free workouts while still crushing your fitness goals is important to you, check out the personalized training rehab program here Join the Free Lifting for Women Community here: