Episode 38: The Feel of Intensity (Strength Training vs. Cardio)
In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the intersections of parenting, personal growth, and strength training. They share recent experiences that highlight the importance of advocating for family needs, supporting one another through life’s responsibilities, and modeling healthy boundaries. It’s a candid look at how the values we bring to our workouts often show up in how we show up at home.
The conversation then shifts to the concept of training intensity—what it is, how to measure it, and why it matters. Using personal anecdotes from the gym, including sessions with her daughter, Heather breaks down how discomfort, tempo, and muscle fatigue all play a role in effective training. They emphasize how tuning into your body and managing intensity with intention can lead to better performance and fewer injuries.
Wrapping up, the episode highlights stories of client transformation through hypertrophy training and strategic nutrition. These stories underscore the long-term value of consistency, balance, and a sustainable approach to fitness. Whether you’re a parent, a beginner in the gym, or someone looking to refine your training, this episode offers thoughtful insights and practical encouragement for building a strong, healthy life.
Episode Summary
(0:00:11) – Parenting, Advocacy, and Training Intensity (8 min)
Heather and Valerie open the episode with reflections on parenting, advocacy, and the challenge of balancing responsibilities at home and in business. They share personal stories that underscore the value of speaking up for family needs and teaching kids to navigate adult responsibilities. The conversation then pivots to training intensity, touching on how strength work differs from cardio and why listening to your body is key to building a sustainable fitness practice.
(0:08:07) – Creating Intensity in Strength Training (13 min)
This chapter dives into what it means to train with true intensity. Heather shares her experience introducing strength training to a beginner, emphasizing how growth comes from pushing through discomfort. They break down how different exercises feel—comparing the “pump” of short-biased work to the deep fatigue of lengthened movements—and explain how tools like tempo and pauses can build better body awareness. Listeners are encouraged to recognize signs of effort, like muscle shaking, as part of the process of getting stronger.
(0:21:11) – Building Muscle With Intentional Strength Work (13 min)
Here, the focus shifts to hypertrophy training—especially for women looking to build muscle efficiently. Heather and Valerie discuss why cardio-based workouts (like jumping jacks between sets) can sometimes signal a lack of lifting intensity. They highlight the importance of pushing close to failure and learning your reps in reserve (RIR). With practical insights and anecdotes, this chapter encourages listeners to train with clarity, challenge themselves safely, and build strength with purpose.
(0:34:02) – Clarifying the Role of Cardio (7 min)
This chapter breaks down the role of cardio within a balanced training plan. Heather and Valerie explain how cardio and strength training feel different and why it’s normal for early workouts to feel intense. They share tools like the “talk test” to gauge cardio intensity and note how not everyone needs to hit the red zone. While combining cardio and weights can work for some, they recommend separating sessions to prioritize muscle-building goals when appropriate.
(0:41:17) – Lifestyle Shifts for Long-Term Results (4 min)
Client success stories illustrate the power of long-term change through smarter training and nutrition. Heather highlights women who’ve broken free from cycles of overtraining and under-eating by focusing on hypertrophy and balanced fuel. From marathon runners to chronic dieters, these transformations show how sustainable strength and wellness come from consistency—not extremes.
(0:44:57) – Fine-Tuning Your Routine (2 min)
The episode wraps with a reminder to check in on your training variables—strength intensity, nutrition, and cardio volume—and adjust them to support energy, strength, and progress. Heather and Valerie encourage listeners to stay informed, seek coaching if needed, and engage with the Training Age community. Subscribe, leave a review, and connect with them online for more support.