As a female that has always been a larger human and strong, my entire life I wanted to be smaller and being thin was all I wanted. The surge of muscular women on social media and YOUR podcast have been incredible for my mindset. I no longer want to work out to be small and thin, now I want to be strong and I'm so proud of the strength I have. So thank YOU guys for having such a positive impact on not only myself but I'm sure so many women out there!

This mommy introduced her 3 boys to the gym and workouts. We all love lifting. At 51 I feel better than when I was 18.

Love how you guys emphasised “healthy” not just strong and fit. So many women chase the aesthetics but their health suffers because of it. Always appreciate you guys sharing your wisdom and empowering others.

When I was younger I was always told don’t lift heavy or you will get bulky. I’m now 51 years old and I can’t lift heavy enough. We need to continue to tell women to lift like a man. Thanks for all your content it is greatly appreciated.

After losing a total of 120 lbs the hard way (low cal), I am now working on becoming a Muscle Mommy! Already doubled my calories, went from 1000 a day to now up to 2000! And LOTS of protein. Been watching y'all for couple of months now and you have really changed my mindset. Thanks for all you do!

I only recently started my fitness journey and one of the first things I watched was Sal talking about how getting fit should come from a place of self-love instead of self-hate, and its honestly one of the most powerful things I've heard in a long time. Strengthened my resolve to see this weight loss/fitness journey through and maintain it. You guys have been a staple ever since. The world needs more people like you!

Loved today's topic. As a PT it is THE BIGGEST compliment when I hear my clients tell me "I was able to lift my granddaughter up high!" Or "I was able to pick up a whole Costco water bottle case on my own". I love to see women regain their confidence in such a way. I'm still a new trainer, and although I do this very very part time I love it! My clients are my true motivation.

It's very empowering to lift things yourself! I'm currently 33 weeks pregnant and have been lifting weights and eating lots of protein the entire time. I've felt amazing through the whole time and no back pain! My doctor is also impressed.

Yes, THIS is what I needed. 34 years old with four children (all c-sections) I have been listening to you guys for a little while now. Your show is amazing and I follow pretty much e every tip you guys give. You all are truly a God send. 🥰 😍I went from 1,400 calories to 2300 just from listening to your reverse diet tools. I one day want to be able to lift reach 300 deadlift. I am only 4"11 but we will see. Definitely a goal of mine with your help I will reach my goal. 😘😍

I've been lifting for 9 years and I LOVE it. Never went to the gym prior (I did running, cycling and yoga). Then I came across a Crossfit coach who'd had a baby like 2 weeks prior and she looked phenomenal. I thought "I want to do what she's doing" and was looking for a running replacement anyway as my knees were starting to hurt. That was my way into lifting. I don't do Crossfit anymore but I am forever grateful that it taught me how to lift properly and to lift heavy.

I’m currently working on talking my wife into this! We are a few weeks in and she’s feeling great. 💪🏼

I'm working towards being a muscle mummy! It's a slow journey because I can't do much about my sleep at the moment, but I'm doing all I can. Consistent small steps in the right direction 😊

❤ thank you for a women-specific episode 😊 Such a treat today!!

I really enjoyed this episode! I guess I’m a muscle mommy 😂. According to your strength standards I’m doing damn well. 47 yrs old, 5’1, 120 pounds. I haven’t tested my 1 rep max in about 6 months since switching over to a more bodybuilding style of training but my numbers were bench 115, squat 185, deadlift 260…with good form…lifting weights is so important as we age. It’s so rewarding to be able to lift 40lb bags of soil or 5 gallon water jugs without having to wait on someone to do it for me 😂

My workout goals have changed as a 54 post menopausal woman. I am working on my old lady body. I want to have a strong body, dense bones, be able to think, and have great balance and flexibility. Its not just about looking fit and healthy. Its about feeling healthy and strong. Got one of the best comments from my husband today. He told me he was impressed with how strong I am now. 😁

Loved this episode. In my first year of weightlifting and feel like I accidentally made the best decision of my life when I impulsively signed up with my trainer because I wanted to be stronger to lift my niece. We’ve moved way beyond that & it’s amazing.

Gymbros furiously Searching future wife in the comment section

Angela Basset in Strange Days (1995) was my hero.

muscle mamis unite!!!! LOVE the female-focused episodes that inspire us to lift heavy, eat more, and trust the process. awesome episode guys!

I started weight training in 1999 when I was in my early 20s. Back then, I was the only women in the free weights area among the men, I didnt care lol! I love being strong! Thank you for your podcast, I learn something new every time.

Love this!! When I started my fitness journey in my 40’s I had no idea how impactful lifting heavy and building muscle would be on my lifestyle ❤ I was always a foodie so eating wasn’t an issue for me at 4’11” I ate a ton😂 In my early 50’s now I love when my female clients tell me they feel stronger and have more confidence 🥰 Thanks for all the great info that I can share with my family and clients!!! Have a blessed day.

Went back to the gym a year ago and got my strength back with the five compound exercises. My muscle memory kick in after the fourth month. Getting stronger for us women is priceless, can’t believe I’m benching the weight I’m using right now. My body is getting compact and stronger and my hour shape glass is showing.

Hearing this is just empowering! I've started the weight loss journey mainly for my physical and mental health , and for almost a year now I've been lifting weights and building decent amount of muscle just with proper healthy eating and workout. The devastating part of all of this is when I hear my hubby mainly or family members commenting on how "muscular" and "un- feminine" I've become ( despite the fact that these were the same people who body shamed me when I was overweight!)

"(Put Why Women Should Bulk)" is probably my favorite show note ever. 😆

Muscle mommy here! I pack a picnic basket every day for work and the guys can't believe how much i eat. I follow your 20 min a day 6 days a week routine 🎉 I walk, rebound, sauna 5 days a week

Working toward being a muscle mommy! Love this episode!

This was perfect timing, I really needed this reminder of how effective lifitng heavy is. I've done all the different styles of lifting. Now the only lift I really train heavy on is bench, I can rep out my weight, 135. I basically train for endurance now. I superset everything, never really rest, I hate resting. I still lifting decently heavy but high rep, 12-30. I got good results in the beginning but now my body has adapted. I've been lifting for half my life so I really gotta keep my body guessing when it comes to training if I want to see good results. T Thank you guys for your awesome content!

I lost fat and gained muscle listening to MP. I was so excited to see my legs in pictures. On the 14th I got shot in my calf during a mass shooting. I feel so lost being out of the gym and been eating my feelings. Im determined to get back in the gym after listening to this even if I can't work out my lower body. I will not give up 💪🏾

I’ve become a big fan of the pod lately as a woman. This is my first ever comment on KZfaq because I could never relate to anything more. More women should be educated on how heavy lifting can change your life, physically and mentally. I'm a 5'7" female who used to do everything to become as small and skinny as possible. I would starve myself, binge eat, and do hours of cardio like a bunny. AND I still hated the way I looked. I was introduced to weightlifting two years ago by my sibling but was still very afraid to increase my calories because all I cared about was reducing the number on the scale. My entire year of dedication in the gym was ruined just by not eating right. Then a guy friend of mine, who also lifts, sent me a program and calculated the macros I needed to run it. Again, I was FREAKED OUT when I went from 58kgs to 61kgs within a week or two. My face was puffy, I looked chubbier, and my pants were a lot tighter on my thighs and butt. Friends and family said I looked bulky and... ugly?? (My Asian culture prefers skinny, small, and elegant-looking women). It took me months to learn the lesson that when your goals shift from aesthetic looks to performance at the gym (meaning progressive overload and getting stronger like Sal said), you will start to see results. Now I'm eating 2000-2400 calories per day, 110-130g of protein. My weight remains the same, but my butt has gotten bigger, my waist is snatched, and I'm starting to see my six-pack abs :) I'm still somewhat bothered by the inches I've put on my waist and lower back from all the compound lifts, but I'm elated to see myself progress from squatting with just the barbell to now 200lbs. That said, I do have to say goodbye to some feminine outfits because my shoulders and triceps are so popped out. But at least I look good naked.

Thank you @mindpump! 3 years ago I started listening to you and started weight lifting at 49 years old. Learned so much. Followed your advice on eating at a surplus and lifting heavy consistently. Now at 52 years of age, I can say I have reached my physical peak age! 😆 Went from about 22% body fat to about 10% body fat. Went from a quiet, shy person to a confident, strong one. Thank you Mindpump, for everything, and for Maps Anabolic. I guess it’s never too late to become a “Muscle Mommy” 😆💪

Thank you for remind us about that mental hurdle Adam! It happens every time

I’m working on healing diastis recti before I resume heavy lifting. My understanding is that failure to do so after having a baby will not produce the results I am looking for. I’ve always looked leaner than I actually weighed my entire life. I’ve always judged my progress by how I look in pictures and how clothes fit. It’s so nice to hear that is supported. thank you for the encouraging message!

MP: “#4 avoid workouts for girls”, 37:16 “ultimate muscle mommy programming package” (tongue in cheek) Love you guys! Perfect episode (Anyone reading my comment please listen to the full episode, it’s nothing like that)

45 year old mommy in a workout rut! This episode spoke to me! Ready to build more muscle! Love you guys!

I love my kettlebells and dumbbells, various weights. I pull them out and do full body training 3x a week. Walking 10,000 steps min 5 days weekly. Trying to make my diet better, such a challenge for me. I am leaning that muscle building is a game of patience and endurance.

When you download a content I get so DAMN excited . Loving this podcast… MP is life

Awesome info! 👏🏻 Started lifting heavy a month ago and have noticed a huge difference in what I’m able to do…❤ it!! Watching this episode on repeat 😊

14:30 My old gym was Gold’s and it had a women’s area and still does to this day. Also a cardio/theater room. They are always actively used and has a machine for each part just like the regular area. I LOVED IT 😂

Yes, this 👌🏼💪🏼 Gentlemen, well done once again for covering all bases.

LOVE THIS!! 🙌🏼 I will be directing my clients to watch this!! 💪🏼 you guys are best!!

*sending this episode to my mom*

Love listening to you guys everyday!! Thank you for sharing the goals I should been aiming for. I have more work to do for sure!

I have always been one of those girls, who would gain weight by eating more than 1,700 calories. After listening to you guys, I started focusing on eating my protein weight and now I’m able to eat more and I’m seeing results. Thank you!

I am so glad I found this channel. I have recently upped my protein intake and am not changing anything else in my diet. I recently lost 60 lbs by calorie deficit. I wish I had "met" you guys sooner. I am nervous about this route but I am ready to be strong!

I am now entering Phase 2 of Maps Bands and was planning on doing maps anabolic right after! This has come at the perfect time! Thanks so much Mind Pump!

I am a 43 yr old mommy.. I have been following your podcast over a year.. It's awesome... I completed MAPS Anabolic, MAPS performance. I am right now doing MAPS Aesthetic. I just bought MAPS Anabolic advanced.. Looking forward to doing it. You guys are awesome and happy I found you @mindpumpmedia @mindpumpshow

LOVE THIS!!! Been a listener for about 6-7 months now & absolutely love your content. Absolutely love lifting, but I was also scared of getting "too big" for soooo long. Glad I stumbled across this channel sometime back. You guys have completely changed the game for me. Somehow I always miss the discount for Anabolic & have wanted it for a while now. Happy to have snagged it today at 50% off. Thanks so much!

This episode was the best!! As a mother and grandmother to 10 going to the gym is my therapy! Thank you for all your content! ❤

Just purchased Anabolic with the 50% off code and I have to admit I’m so excited to finally get back to lifting and prioritizing my health that I cried tears of joy when I checked out. I started working out in college, Quickly developed severe orthorexia for which I spent years in therapy for. I was eventually able to get into a better place with exercise, but I have always struggled with body image my whole life. Fast forward to now, two kids aged 8 and 10 in a million activities and working full time, I have a hard time prioritizing time for myself and just don’t work out like I’d like. I’m not the happiest with how I look and my self esteem is back to an all time low. I’ve spent the last few years yo yo dieting and switching up you tube workouts but I’m just not happy with where I’m at. Listening to mind pump the last few months has really been a wake up call. I cannot thank you guys enough. I’m going to start anabolic and dump the yo yo dieting and starvation diets. I’m excited to feel strong and healthy and not worry about the scale anymore!!! Thank you thank you thank you!!!!!

Y'all knocked this outta the park!!!!! ⚾⚾ I can't wait to watch this video with my girl! Thank you fellas!!

Wooo love this topic!! ❤❤❤ Not a mommy yet but good to learn about it and prepare myself. I was always hoping you guys publishing something something gears towards female athletes!! Wish granted 🎉

Love these videos

Thanks for this episode! Ever since I started focusing on getting strong and protein my body really started changing. Definitely on a mission to be a muscle mommy 💪🏾

Here I go seeking some special female tips for my wife’s workouts. Nope, it’s all the same 😂 lift heavy, eat a little more, focus on building muscle! 💪💪💪#strengthtraining

Got to say my best metric for measurement is how much I can eat, especially on holiday, a 2 week holiday before weights would see me gain 10lb easily I'd spend the whole time focusing on what I shouldn't be eating, chastising myself, then I'd start dieting upon return, last year a year after starting lifting I did 3 holidays all gaining no more than 2lb eating what i liked and enjoying my food, and i didnt have to diet to lose it either, it just came off the following week with normal eating, in 2 years I'm 12lbs heavier, all muscle built, and I'm not even near those targets you mention, I can nearly deadlift my bodyweight, so i have targets to aim for now, well done fab episode.

Mind Pump always bringing the raw, honest, and authentic truth. Let’s go! 💪🏻💪🏻💪🏻

28:35 I use this truck now Sal! Thank you! I’m currently 170 at 5’7 but in the teens for bf% and I’ve gotten anywhere from 120-150! Love it, SO effective!

Best fitness pod out there! Sending this episode to the wifey! Much love

I'm a mom of two kids, & I'm slowly becoming a muscle mommy through strength training. Loving my results.💗🦋

Great episode! Working on being more of a muscle mommy. 💪

Great episode!

Keep preaching it gentlemen! ❤

I don't watch a lot of her videos, but I learned about the "muscle mommy" idea from Lean Beef Patty. I actually used to train a lot of moms. Was really fun. We didn't reopen our adult program after covid (I train kids), but it was a cool experience training women striving and attaining that "muscle mommy" body and ability.

I bought Maps Anabolic last night and just got home from the gym trying Day 1. The pre phase was definitely the right place to start because MY GOD did I get a good pump today 💪🏾. Can't wait to finish the program

Thanks Mind Pump for this episode! Going to show this to my girlfriend in an effort to get her into weightlifting!

Great episode! Thank you! 🎉

I’ve been trying to be a muscle mommy for years, using MAPs programs since August of 2022. I’ve had health issues since having my son and tried treating them through diet and lifestyle changes (seeing a functional medicine doctor for nearly 8 years). I have been prioritizing protein, focusing on improving sleep, removing toxic cleaning and hygiene products, and strength training regularly and not getting better. Come to find out I was severely anemic (despite eating heavy meat low carb diet). I just received a blood transfusion and some iron infusions. I’m hoping to see improvement in my exercise performance. I was getting down on myself thinking I was just lazy, unmotivated, and depressed.

This was good. Thank you

❤❤❤Love the TITLE!!! 39 with 3 children and that what I want to be a Muscle Mommy. Want other people to see that a mommy can be fit 😊

About to buy a program- thanks for the discount 🎉

It's that time of night ❤

Well, this is clearly one I’m going to have to share with all my clients!!!!

Had pretty severe disordered eating habits, right on the cusp of a full blown eating disorder. So glad I was able to pull myself back from the ledge. 20 pounds heavier and looking better than ever.

Excellent tips all around. Of all the 30+year old female clients I've had, every one of them touched up on all these points. It took convincing to a few that we were gonna do only 'heavy guy workouts' with me and brief aerobic cardio exercises on her own . Some only trained twice a week with me and each week/ month were new PRs on squat and BB/Hex DL . It was so fkkn awesome to see .

Interesting to learn about this new catchy term and how it's pivoting women's perspective towards strength training. On my own journey, I've found it a major relief to learn I SHOULD eat MORE, don't need to do crazy cardio. Building muscle isn't easy, but it is incredibly rewarding when you start to see results. I'm still working on getting to see my abs but I'm farther in progress than I've ever been since starting to lift heavier several times a week, combined with martial arts, Barre and Pilates.

Just bought my first maps program. Maps anabolic. Can't wait to see start it incorporates and the results. Of course, need to get my nutrition on point but super excited. I've got a good 25 lbs left to lose but I'm tired of the mom bod.

Thank for your advices, God bless you!!

Fantastic episode! I will definitely save it for reference for all my female clients that wish to become a muscle mommy! 💪

after having no period for two years, i spent about 9 months off of exercise getting myself to a healthy weight and have had 3 healthy cycles! i’m getting back into the gym working on the compound lifts to actually gain strength for the first time and strengthen my bones while I’m in my early 20s. I’d love access to anabolic to take the guesswork out of programming and really get me started on the new lifelong journey of health

I can honestly relate to this entire episode. I’m 36 years old and I’ve had three kids(including a set of twins.) and have always been on the very thin, lean side of the spectrum. Mostly due to genetics, but also a consistent calorie deficit coupled with primarily cardio. To be honest, this way of living felt like a never ending torturous rat race. Particularly when curveballs were thrown at me, which is just life. Last August I had one of those curveballs thrown at me (mean remarks made by my sister in law) and by December I found myself at 103 pounds at 5 foot five. I felt completely lost, small, weak, and desperate to not let this negative circumstance, define who I was. In January, I committed to going back to the gym to get strong and healthy. I found your podcast and have implemented all the advice and techniques you promote for women. After six months of consistent heavy lifting, eating in a calorie surplus that prioritizes protein,, cutting out cardio, and getting enough sleep, I am now up to 109 pounds and have put on quite a bit of muscle mass. I can’t tell you guys how much I appreciate your podcast… The changes I have seen, have empowered me, made me feel less week, and have given me some thing to look forward to in the coming months and years for my health. Some days are harder than others, especially with comments from friends and my spouse who claim I’m beginning to look like a man. 🙄😂🤦🏻‍♀️…. But I know how I feel and it’s an amazing place to be when you no longer feel like your food and exercise are in control of you… Now I’m in control and those negative hurtful things slide right down my sculpted toned back. 💪🏻

Muscle mommy, I love this!! Let’s goooooo 💪🏼

This is my main Podcast. I will not watch any other until this is complete. PBD Podcast is second. Love the show!

Loved this episode! 💪❤ . *Can you do an episode like this for our teenagers? I feel like it would help them learn how lifting can help them physically, mentally and hormonally.

I’m a 33 year old woman. I’ve been lifting for about 5-6 years, all sorts of splits mostly isolation on machines for hours several times a week, without amazing results. But 2 months ago I started doing fullbody compound lifts with some accessories 2-3 times a week (45 minutes per session) and I have NEVER been as strong and sculpted as I am right now. I don’t even do cardio other than walking when I’m out and about. I feel like I’ve gained more strength and looks in these 2 months alone than all the other years of training combined. It’s wild and I love it! I am in love with fullbody compound focus. It’s so much fun and super empowering doing these big lifts. I feel spent but amazing after my workouts, instead of shaky and fatigued. I don’t get super sore anymore. I don’t feel extremely tired all week. I can do my workouts, lift heavy and still go on with my day without crashing. I eat a lot and it’s not a problem anymore. Best thing, it’s the most sustainable way for me to train so far. I don’t have to convince myself to workout because it’s actually a fun and extremely rewarding experience now, and one I look forward to each time. The consistency comes naturally now. I absolutely love this way of working out for me.

Feel like I’m the only woman who started in CrossFit and after ~2 years switched to just heavy compound lifts. I’ve never done higher reps, aesthetics, or isolation exercises until now (10 total years in the gym) Enjoying the change!

Never heard this term before a couple shows ago but that explains exactly what I’m going for. 4 months postpartum and trying to lose the baby weight without cutting calories because my milk supply drops. So weights it is. Now I just have to be patient and wait for the results.

Love this message for women!!

Its good to have a plan for everyone . Your health wont wait for you, so everyone should go catch it.

I started the year at 180kgs (396 lbs). Since then, i have lost a total of 43.3 kg (95 lbs). I have recently started the gym and am working out conaistnely 6 days a week. However, i think that MAPS Anabolic could really increase my knowledge on how to properly structure my workouts for the future. Im a poor uni studnet, but you guys have honestly changed the way i look at weight loss for the better. Much love ❤️

After having my baby, I was able to get back to the same weight on the scale, but I had lost so much muscle that I didn’t look the same and couldn’t fit in my old clothes. I felt weak, tired and flabby. Mind Pump is helping me so much to work on gaining muscle again- 3 weeks in and already feel drastically different. My energy is way up and I can already see my butt lifting and my core tightening. The biggest change I made was increasing protein from about 15% to 30%. I’m only doing some pretty light resistance training during this first phase. I am certain that the extra protein is the driving force in the changes I’m seeing. Btw, I’m Vegetarian-for fellow veggies-there are plenty of great protein sources to get your percentage up.

thanks im starting in june when more gyms open because of summer :)))

A person commented on some world record female bench presser’s impressive physique and called her “muscle mommy.” He got called out for being a perv in the comments. This term is still new and not everyone knows, me included, until you schooled us in this episode, so thanks for that, MindPump! I agree, let’s embrace that term!! (From a mom with muscle, AKA “muscle mommy”)

My wife and sisters in laws just started working out at the gym where I go. I love taking them but yes they are stuck with the “light weight” 20-30 rep stuff. I have anabolic and want to introduce them to some of the movements. I know they’ll benefit from squats, deads, and presses.

Salllllll I want to look like I do push-ups in my sleep like you guys do. Lemme get that Maps bro 😂

I'm behind on terminology too, but I love the "Muscle Mommy" idea. I do want to look feminine but also be muscular. 😃

I'm a 37 yr old woman and I've been lifting heavy for the last 10 months. I've been in a calorie deficit (still eating 120g protein a day) for the last 4 months and am still gaining muscle and progressively overloading - body recomp is possible if like me, you were practically sedentary and then start lifting heavy - provided you track your protein. I'm also on 5g creatine and that certainly has made a difference to my strength and recovery, I wish all women who work out took creatine, it's so great. Having a disability like Ehlers-Danlos Syndrome makes lifting tricky, but I say 'fuck that' and lift anyway, feeling strong is the best feeling ever.

I went from incredibly lean and punishing myself with group classes to lifting heavy, feeling and looking better than in my 20’s. My pronouns are muscle/mommy, guilty as charged 😂

I've been working out for about 7 years now and I've gained decent muscle and strength gains from my maintenance calories (1900), maybe even on a slight deficit since my weekly averages hover around the 1800 mark. But thanks to your podcast (I've been binge watching your past episodes) I've finally decided to go on a surplus! I've been so afraid of it for a long time. Heck, I'm still wary because a part of me is like, "You got your muscle gains from not budging over your maintenance calories, you should just stay there!" It's a very conservative increase; I just increased it to 2000/day. I've been on it for 2 weeks now and the weight in the scale barely changed at all and yet I'm seeing better performance in my workouts. Not too much, but just enough to convince me that this surplus is doing good things to my body that I think I'll further increase it to 2100. In one of your previous episodes you mentioned taking the surplus slow and constantly assessing your progress is definitely key, so I'm taking that advice to heart. Thanks so much

Thank youcso much

I'm a big Crystal Geyser water fan now. Big thanks to your dad for being a stickler.