The Faster Program - Strength Training for Women

The Faster Program - Strength Training for Women Traci Carson, PhD, MPH

Dr. Traci Carson is a public health professional with deep expertise in female athlete and women’s health research.

She's passionate about helping girls and women of all ages gain strength and promote longterm health.

09/09/2026

Waiting for all the type A competitive athletes to realize they can lift 3-4 days/week for 45 min and do a little cardio & still be fit and athletic, have more energy & live fuller lives ✨😤💅🏻

09/08/2026

I’m an outdoor human, you won’t catch me opting to be inside when the sun is shining & there are trails to hit. ☀️

Time inside (the gym) 💪🏼 😤✨Time outside on the river & trails 🙌🏼🌳🙏🏼Long weekends are the best weekends.
09/07/2026

Time inside (the gym) 💪🏼 😤✨
Time outside on the river & trails 🙌🏼🌳🙏🏼

Long weekends are the best weekends.

09/06/2026

Inertia ✨

09/02/2026

I said what I said. 💖

09/01/2026

Real strength is built over years of consistent training, not one program you buy off a fitness influencer. The strongest people you know started young, probably never went longer than 6 months away from a weight room, and match their nutrition & recovery to their training load.

Consistency over a decade >>8 weeks of programming, followed by 8 months of starting over every Monday.

When you’re consistently training 3-5 days/week over many years, you can maintain during those months when life is busy, you can do the 2 week vacation, you can take pregnancy/postpartum time to heal & recover while your body retains the strength you’ve built over all those years. But it does take the leg work. It won’t happen like that after “locking in” for two months.

08/26/2026

This was the basis of my dissertation & still hits me right in gut every time I think back on this lesson 🤜 😤‼️

The paradox exists as long as we allow it to.

08/24/2026

1) I stopped caring about how many calories my oura ring said I “burned” each day (it’s wildly inaccurate & uninteresting in the context of strength training)

2) I stopped weighing myself, because body composition changes didn’t align with what the scale was saying. My clothes fit better, the scale didn’t move. Who cares.

3) I stopped adding in extra sets and exercises just to feel like I was doing “enough” (you’re overdoing it)

4) I stopped making every workout last an hour. If you’re done with the prescribed work in 40 minutes, you’re done. Go home and live your life.

5) I stopped caring about making “ugly” faces during sets - the ugly is where the magic happens close to failure. Nobody’s watching you.

♥️♥️♥️ Thrifty finds ‼️♥️ last weekend’s photo dump Couple goals 💃🏻
08/23/2026

♥️♥️♥️

Thrifty finds ‼️

♥️ last weekend’s photo dump

Couple goals 💃🏻

08/22/2026

That pretty much sums it up 💫💫💫

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