One of the most common debates I see in strength training for women over 40 is the perceived choice between training for strength or training for muscle. In my approach, strength and hypertrophy work together—your program should be cohesive and intentional so you can make sustainable progress and reach your goals.
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Key Takeaways
If you want to leverage strength and hypertrophy, you should:
- Recognize you don’t have to choose between muscle and strength—both matter, especially for women over 40.
- Clarify your goals and ensure your program aligns with them.
- Use accessory work to break up repetition, address weak points, and complement main lifts.
Delicious Accessory Additions
Think of accessory work as the toppings on your training burger—supplementary exercises that support the main lifts. Accessory exercises spice up your routine, address imbalances, and highlight areas you want to improve. They help integrate strength and hypertrophy, prevent injury, and improve overall performance and longevity.
Building Muscle is a Spectrum
Muscle growth happens along a spectrum. Mixing bilateral and unilateral accessory work depending on your training phase helps you find an effective tempo and context to reach your goals. Understanding why particular exercises and programming choices exist will increase your consistency and improve results. If you grasp the rationale behind your program, you’re more likely to follow it and progress.
Ready to get a strength training guide for women over 40? Share your training goals and expectations in the comments.
In This Episode
- Why accessory work is essential in a well-rounded program (8:25)
- How to program accessory work to match strength development goals (14:33)
- What hypertrophy is and how to build muscle effectively (22:34)
- The role of tempo in hypertrophy training (32:20)
- Examples of workout flow and common mistakes (35:17)
Quotes
“I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14)
“We want to get in, be focused, make it count.” (24:01)
“I can’t say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27)
“If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22)
“Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27)
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Related Episodes
FYS 434: Progressive Overload: How to Keep Getting Stronger
FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40
FYS 436: Why Movement Prep & Balance Matter in Strength Training Over 40
FYS 437: Plyo and Strength Development for Women Over 40
Accessory Work for Strength and Hypertrophy in Women Over 40 Transcript
Steph Gaudreau
There are rivalries everywhere, and in the strength world one common debate is: should you focus on strength or muscle? Many people act like you must choose one or the other. In reality, both are useful. Today’s discussion focuses on accessory work—what it is, why it matters, how to program it, and common mistakes—especially for women over 40.
If you’re an athletic 40-something who loves lifting, the Fuel Your Strength podcast is for you. You’ll learn evidence-based strategies for nutrition, training, and recovery so you can build strength and muscle, have more energy, and perform better. I’m a strength nutrition strategist and weight-lifting coach, and this show explores why training needs to change as we age and how to structure it intelligently.
This episode wraps a five-part series: progressive overload, autoregulation and RPE, movement prep and balance, plyometrics and power, and now accessory work. If you’re aiming to add strength, build muscle, improve athleticism, and support bone and joint health, accessory work is a key tool.
Accessory work supports the main lifts. In a strength-focused program like Strong With Steph, we don’t only do a few sets of the barbell lifts forever—the accessory work customizes and balances your training depending on the training phase or mesocycle.
On one end of the spectrum is powerlifting-style strength training focused on maximal force production. On the other end, hypertrophy-oriented training focuses on muscle growth and isolation. For most people pursuing general strength, athletic performance, or improved physique, a program that weaves both strength and hypertrophy throughout the year is the most practical approach.
Accessory work balances your training. People gravitate toward exercises they like and avoid others, which can create imbalances. Accessory work lets you address movement planes you might neglect—lateral, rotational, or unilateral patterns—and reduces injury risk while improving resilience and performance.
Strength-focused accessory work usually uses lower reps (1–6 for main strength work, with accessory sets often in the 2–8 rep range). These exercises reinforce movement patterns, build stability, and target sticking points in lifts (for example Romanian deadlifts, single-leg RDLs, or hip thrust variations to support the deadlift). Controlling tempo—especially eccentrics—is critical. Moving slower on the lowering phase often improves strength adaptations and reduces reliance on momentum.
Hypertrophy-focused accessory work generally uses higher volume and moderate reps (commonly 8–15 reps, sometimes 10–12). This includes both compound and isolation movements that provide targeted stimulus for smaller muscles that aren’t fully taxed by compound lifts. Proper effort and time under tension matter more than simply racking up sets and reps; avoid “junk volume.” Full range of motion and deliberate tempo help muscle growth.
Programming depends on your split and goals. A full-body three-day split might include two to four accessory exercises per session; an upper/lower split can have similar accessory structure. Pairing exercises sensibly—e.g., squat with a hinge accessory to avoid overloading one structure—helps recovery and supports other activities like running or martial arts. If you’re short on time, prioritize compound accessory work over isolation unless you have a specific lagging muscle or rehab need.
Common mistakes: skipping accessory work regularly (which can leave you imbalanced), doing too much too soon (rapid volume increases cause soreness and interfere with consistency), and not clarifying goals before choosing a program. Know whether your priority is strength, hypertrophy, sport performance, or functionality so you can choose or adjust a program accordingly.
How Strong With Steph uses accessory work: the program cycles through strength- and hypertrophy-focused mesocycles across the year. The first three months bias strength with more unilateral work to address asymmetries. The second quarter shifts to hypertrophy with higher rep ranges (typically 10–15). Quarter three returns to strength, and quarter four shifts back toward hypertrophy. This periodization provides repetition and progression without endless novelty, while still including variety and addressing different performance needs.
Workout flow: start with movement prep and balance, then power/plyometrics, followed by main strength lifts. After the main lifts, include compound accessory work (secondary lifts or complementary movement patterns), and finish with isolation accessory work if time and goals permit. Place the most demanding work early in the session when energy and focus are highest.
Tempo and range of motion are key for hypertrophy: slow down, control eccentrics, and get meaningful stretch and contraction on the targeted muscle. Avoid relying on momentum or using excessive weight that sacrifices technique.
In summary: you don’t have to choose between strength and muscle—both are valuable for women over 40. Accessory work complements main lifts, addresses weak points and movement planes, and helps sustain long-term progress. Periodize accessory emphasis across strength and hypertrophy phases, prioritize tempo and full range of motion, and choose programming that fits your goals and schedule. A structured, evidence-based program written by someone who understands these principles will save you time and help you stay consistent.
If you want a sample week of programming and a strength training guide for women over 40, check out the Strong With Steph sample available on the website. If this series helped you, subscribe to the podcast or YouTube channel for more episodes and practical guidance. Stay consistent, understand your why, and keep training intelligently—stay strong.