MWH 524 : FRESH Strength Simple Benchmarks to Feel Strong Again at 35–40

If you’re a woman entrepreneur creating your life by design, your next level is not just about strategy. It’s about capacity.In today’s episode, Tracy breaks down simple and realistic strength benchmark targets for women aged 35–40 so you can understand your current baseline and start improving from a place of empowerment.This is not about extremes, pressure, or perfection. It’s about raising your personal standard, strengthening your body, and building the energy and resilience to hold the life and business you desire.Tracy teaches this through her FRESH framework (Fitness, Relationships, Environment, Self, Hustle) and shares why strength changes the way you lead, show up, and expand.What You’ll Learn in This EpisodeWhat the FRESH framework is and why it mattersWhy strength is a foundational part of self-leadershipHow to build capacity for business growth through physical strengthHow to use benchmarks without comparison or self-judgementRealistic strength targets you can test at home or in the gymHow to track your progress over the next 4–6 weeksStrength Benchmark Targets (Women 35–40)✅ 8–12 push-ups✅ 30 bodyweight squats✅ Plank hold: 60 seconds✅ Dead hang: 20–30 seconds✅ Goblet squat: 10 reps with 12–16kg✅ Dumbbell RDL: 10 reps with 2 x 12.5kg✅ Inverted row: 8–10 repsMentioned in This EpisodeThe FRESH Framework: Fitness, Relationships, Environment, Self, HustleThe importance of checking with your doctor or physio if you’ve had injury in the pastYour 2026 Action StepChoose ONE benchmark from today’s episode.Test it this week, write down your number, then commit to improving it over the next 4–6 weeks.You don’t need to overhaul your whole life.You simply need a standard and consistency.Share & ConnectIf you loved this episode, share it and tag Tracy so she can cheer you on.🎧 Listen by clicking the link below📲 Instagram: https://instagram.com/tracyharrisco🌿 Website: www.tracyharris.coSend us Fan MailThis podcast is brought to you by Tracy Harris. Explore our offerings to elevate your business:Freedom Filled BusinessFreedom Filled Business is the most transformative and supported way to create, launch, and scale a course or membership that’s aligned with your life and values.It turns scattered, stuck entrepreneurs into confident CEOs with sustainable, scalable offers, a crystal-clear business strategy, and the freedom to live and lead with intention. Apply Now.Freedom Filled® Mastermind The Freedom Filled® Mastermind is exclusively for a maximum of 20 female entrepreneurs that are committed to intentional leadership and advanced digital business strategy, that transforms teams, fuels revenue, and sets the foundation for lasting freedom. It’s about unlocking the freedom to be uniquely you in how you grow your business and do life. Find out more here.Reels for Business CourseMaster the art of creating engaging reels that convert viewers into customers. This do-in-your-own-time course will equip you with the skills to leverage short-form video for your brand on Instagram. Sign up here.FREE Instagram Bio ChecklistWant to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maxi...