229. What Training Volume & Intensity Actually Mean

If you’ve ever thought, “Well, I guess I can’t progressive overload because I don’t have heavier weights,” this episode is for YOU.

We’re talking about training volume, progressive overload, and why lifting heavier isn’t the only way to make progress. 

Yes - access to a gym and heavier weights is great! But…it’s not required for results. 

What actually matters? The amount of MEANINGFUL work your muscles are doing over time! 

Volume isn’t just a buzzword you’re hearing online these days - it’s sets × reps × load. Your body responds to challenge, and it’s not just numbers on paper. 

If you’re training at home, you’re NOT stuck. Progressive overload isn’t just “add weight.” It’s more reps, sets, unilateral work, and pauses. 

The goal isn’t heavy - it’s HARD for you. Volume + intensity are your two levers, so don’t be afraid to use them wisely!

Episode Recap:

• Why progressive overload isn’t just adding weight
• What training volume really means
• Why effort, strength, and hard reps + recruitment matter
• How to increase the challenge when your weights are limited
• Why volume + intensity are your two key levers
• Understanding that scale fluctuations after hard training are NORMAL
• Ways that progress shows up beyond the scale
• Why your goal should be hard (not heavy) for you

Links/Resources Mentioned:

• Ep. 226 | Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John Rusin
• Ep. 227 | Your Body Is Not Amazon Prime - Stop Expecting Instant Results
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
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• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/