Strong & Supported: Dr. Stacy Sims-Inspired Workout

Here’s a hormone-supportive, fat-loss-focused workout inspired by Dr. Stacy Sims' approach—designed for women, not "smaller men."

Warm-Up (5 minutes)

20 bodyweight squats

10 inchworms

10 glute bridges

30 seconds jumping jacks

Arm circles + hip openers

Strength Circuit (3 rounds)

Lift heavy with control—8–10 reps max per set

Goblet Squat or Barbell Back Squat (8 reps)

Bent Over Rows (8–10 reps)

Overhead Dumbbell Press (8 reps)

Romanian Deadlifts (8 reps)

Plank with Shoulder Taps (30 seconds)

Metabolic Finisher (2 rounds, 30 seconds work / 15 seconds rest)

Kettlebell Swings or Dumbbell Snatches

Jump Squats or Step-Ups

Mountain Climbers

Push-Ups

Cool Down & Recovery (5–10 mins)

Deep hip flexor stretch

Hamstring stretch

Child’s pose

Diaphragmatic breathing or legs up the wall for 3 mins

Why It Works:

This hits all the things Dr. Sims recommends: heavy resistance training to build and maintain muscle (especially important for metabolism and hormones), short bursts of cardio to support fat loss without spiking cortisol, and proper recovery to honor your cycle and avoid burnout.