Most women don’t have a motivation problem—they have an overload problem. Too many workouts, too many rules, too much conflicting advice about what it actually takes to change your body. Somewhere along the way, getting stronger got replaced with doing more, and for a lot of women, that’s exactly where progress stalls.
On a recent episode of Well with Arielle, host Arielle Lorre had that exact conversation with celebrity trainer Senada Greca. Known for building strong, sustainable physiques (including for clients like Kim Kardashian), her approach is about simplifying everything down to what actually works. Greca says that real change doesn’t come from stacking more onto your routine, but from “structure, discipline, and actually mastering the fundamentals.”
In other words, the women who see results aren’t necessarily doing more—they’re just doing the right things, consistently.
The foundation most women overlook
It’s hard to keep up with the trends—A little more cardio here, a new supplement there, maybe a trend picked up from TikTok in between. But without a real foundation, none of it has much to build on.
According to Greca, the women who see consistent, lasting results are just dialed in on a few non-negotiables. “The three fundamentals that I prioritize…are working out, strength training being a priority, nutrition and hydration…and then sleep,” she explains. Everything else? Nice to have, but not necessary.
“Everything else is optimization,” she says. It’s the difference between building a house on solid ground versus obsessing over the finishing touches before the structure is even there. Recovery tools, supplements, cold plunges, sure, they can all help, but only after the basics are locked in.
Why strength training has to come first
Stop building your routine around cardio and start building it around strength. A lot of women still treat weight training as optional, something you add in after a run or a class. But according to Greca, it should be the main event. “Make strength training the primary tool,” she says.
The reason is simple. Strength training doesn’t just change how your body looks, it changes how your body functions. It builds muscle, supports bone density, and helps protect your long-term health in ways cardio alone can’t.
So what does that actually look like in practice?
Aim for 3–4 strength workouts per weekKeep sessions around 45 minutes (they don’t need to be longer)Use weights that feel challenging—your last few reps should be tough
Cardio isn’t off the table, but it shouldn’t be doing all the heavy lifting. If you love it, keep it in, but think of it as a supplement, not the foundation.
And one more thing: you don’t need to wait until you feel motivated to start. “Motivation never bred consistency,” Greca says. The results come from simply showing up, even on the days you don’t feel like it.
You’ve got to eat your protein
We’ve all been there at some point—feeling like you’ve been consistent in the gym but feel like nothing is changing. A lot of the time, it comes down to the fact that you’re not eating enough protein. It’s one of the most common gaps Greca sees, especially with women who are otherwise doing everything “right.” “Prioritize protein—I can’t say that enough,” she emphasizes.
Strength training breaks muscle down, but protein is what helps rebuild it. Without enough of it, your body simply doesn’t have what it needs to create that toned, strong look most people are working toward.
So how much is enough?
Aim for about 0.8 to 1.2 grams of protein per pound of body weightSpread it out across your meals (not just one high-protein dinner)Build each plate around a protein source first, then add everything else
It doesn’t have to be complicated. Think eggs or a protein smoothie in the morning, chicken or salmon at lunch, and something similar at dinner. Even small additions, like adding protein to your snacks, can make a difference over time.
A workout structure that actually works (even if you’re busy)
According to Greca, a 3–4 day plan is more than enough to see results—especially when you focus on the right muscle groups.
Here’s an easy way to set it up:
Day 1 — lower body
Glutes, quads, hamstrings (think squats, lunges, deadlifts)
Day 2 — upper body and core
Back, shoulders, arms, abs (optional: add short sprints at the end)
Day 3 — lower body (again)
Yes, again—this is where the biggest results come from because they’re your biggest muscles.
Optional day 4 — full body or cardio
If you want it, not required
A few simple rules to follow:
Keep workouts around 45 minutesChoose weights that feel challenging by the last few repsFocus on consistency over variety
“You can have a beautiful workout in 45 minutes,” Greca says—and that’s really the point.
So you don’t need to do everything. You just need to do the right things, on repeat.
To hear the full conversation, listen to Well with Arielle wherever you get your podcasts.
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