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 Episode

• What the FRESH framework is and why it matters
• Why strength is a foundational part of self-leadership
• How to build capacity for business growth through physical strength
• How to use benchmarks without comparison or self-judgement
• Realistic strength targets you can test at home or in the gym
• How to track your progress over the next 4–6 weeks

Strength 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 reps

Mentioned in This Episode

• The FRESH Framework: Fitness, Relationships, Environment, Self, Hustle
• The importance of checking with your doctor or physio if you’ve had injury in the past

Your 2026 Action Step

Choose 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 & Connect

If you loved this episode, share it and tag Tracy so she can cheer you on.

🎧 Listen by clicking the play button above.

📲 Instagram: https://instagram.com/tracyharrisco

🌿 Website: www.tracyharris.co

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