The Warrior School Podcast

Amy Bowe
  • 5.0 (15)
  • Fitness
  • Updated Weekly

Welcome to The Warrior School Podcast - THE podcast for women who train. Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond. You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.

  1. 2d ago

    Training Era: Why Your Body Isn't Changing (It Starts With Position)

    You can work as hard as you want girl. But if your position is off, the signal won't make it. Today we go deep on position — the first and most important layer of the Training Hierarchy. Because before we talk about progressive overload, before we talk about how heavy you're lifting, before we talk about any of that — we need to talk about whether you're actually in the right position to create a training stimulus at all. This is the stuff women's health and fitness isn't talking about. And it's exactly why so many of you are showing up consistently, lifting weights, following programs — and still not getting the results you're working toward. In this EP I break down what position actually means — your ability to organise your bod in space, stack your joints, and create the environment where force can travel efficiently through the system. I explain the two key positional principles that sit at the base of every lift: ribcage over pelvis, and intra-abdominal pressure. And I show you what happens when position breaks down — the force leaks, the compensation patterns, and why your body is feeling it in the wrong places. I also walk you through exercise selection as a position decision — because the exercise you choose determines the position you're asking your body to get into. If your body can't get into that position, the exercise is not doing what you think it's doing. By the end of this EP you'll have a completely different way of approaching your training session. Not just what you're doing — but how you're setting yourself up, why position matters before load, and how to know whether the exercise you're doing is actually the right exercise for your body right now. I give you a practical experiment to take into your next session and four questions to ask yourself about every exercise you do. This is the foundation. Build it properly and everything else gets easier. The Big Girl Lifts — Free Video Series You've been told to lift heavy. But no one's taught you how. The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them.  How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good. Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to. And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see. This is how we train properly, girl. Grab it here 💋

  2. 2d ago

    Training Era: Have You Actually Earned the Right to Lift Heavy?

    Today I'm breaking down the Training Hierarchy — the complete framework that sits underneath everything I teach inside Warrior School and everything we're going to cover in this series. Once you have this girl, you'll understand exactly why your training is or isn't working. And you'll know what to do about it. The hierarchy has five layers.  Position and exercise selection — are you even doing the right exercise for your bod right now? Stability — can you actually own the movement, create intra-abdominal pressure, control the load?Force production and mechanical tension — can your bod actually express strength, and is your nervous system safe enough to let you? Exposure — are you giving your bod enough repeated, intentional signal over time? And adaptation — the thing you're working toward, the muscle, the strength, the recomp. She's a byproduct. She's the reward for following the hierarchy. I also walk through what this looks like in practice — why the goblet squat might be a better choice than the back squat right now, how to know if you're doing the right exercise for your bod, what intra-abdominal pressure actually is and how to create it, and why tempo work and constraints are some of the most powerful tools you have for building stability. This is the conversation that changes how you train. The Big Girl Lifts — Free Video Series You've been told to lift heavy. But no one's taught you how. The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them.  How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good. Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to. And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see. This is how we train properly, girl. Grab it here 💋

  3. 2d ago

    Welcome to The Training Era: Exercise Isn't Training

    Welcome to The Training Era. Girl — If you feel like you’re doing everything right. You’re consistent. You’re showing up. You’re training, eating well, you’re trying to sleep, manage your stress. And your body is just... not responding the way you want her to. And you’re exhausted from trying so hard. From doing a lot of the “right things” and you still feel like your body is fighting you… then this series is for you. Over the next eight conversations, we are going to deep dive into how training actually works — the physiology, the mechanics, and the framework that explains why so many of you are working incredibly hard and not seeing the results you deserve.  Built around the Training Hierarchy and my Own the Movement framework, this series is the most comprehensive training education I’ve ever put on the pod. I am going to completely change how you think about training — and what you do every time you walk into the gym. Because here’s what most women don’t know. There’s a difference between exercising and training. Exercise is energy expenditure. Training is directed stress designed to create a specific adaptation in your body. And most women — no matter how consistently they show up, no matter how hard they work — are exercising. Not training. Your body changes when it experiences productive mechanical tension. That is the signal. Not sweat. Not soreness. Not exhaustion. Tension. And this series is about understanding exactly how to create it. Here’s where we’re going. We start with the Training Hierarchy — position, stability, force, exposure, adaptation. Five layers. Each one a prerequisite for the next. Most women are skipping the bottom two and wondering why the top one isn’t happening. We fix that here. Then we go deep on position — joint stacking, ribcage over pelvis, intra-abdominal pressure, force leaks, and why the exercise you choose determines the position you’re asking your body to get into. Then stability — your nervous system’s gatekeeper to force output. Why she caps your strength when she doesn’t feel safe. Why you cannot grit your way through a stability deficit. And how to earn her trust. Then force production and mechanical tension — the actual thing that changes your body. Motor units. Henneman’s Size Principle. Proximity to failure. Internal load versus external load. The one question to ask yourself every single session. Then exposure, adaptation, and recovery — because your body doesn’t adapt during training. It adapts after. The session is the signal. Everything between sessions is where the body actually changes. And finally — how to fit it all together. Strength, cardio, walking, recovery. What to prioritise. What to let go of. A simple, honest framework for a training week that works for your body and your big, beautiful life. This is the stuff women’s health and fitness isn’t teaching you. And it’s exactly why so many of you are showing up consistently and not getting the results you deserve. Welcome to The Training Era, Warrior Woman. Let’s go. 💋 The Big Girl Lifts — Free Video Series You've been told to lift heavy. But no one's taught you how. The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them.  How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good. Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to. And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see. This is how we train properly, girl. Grab it here💋

  4. Mar 19

    From relationship to results: how you actually build the body you want

    Over the past six episodes, we’ve been talking about the relationship you have with your body and your training. But the next question is: How do you actually build the body you want? The strength. The muscle. The energy. The confidence. So, those outcomes are not goals. They are adaptations. And adaptation requires: the right signal the right conditions the right strategy and the right relationship with your body and your training This is where most women get stuck — not from lack of effort, but from a lack of clarity around how training actually works. If this series has resonated with you girl, and you’re ready to learn how to train properly and create real, lasting change… Warrior School is open. This is my six-month coaching program where you’ll build strength, improve your body composition, and develop a powerful, confident relationship with your body. We focus on: metabolic and nervous system health training that actually produces adaptation and the mindset and strategy required to sustain it I’m opening 5 spaces for March - September intake. You can apply here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

    From relationship to results: how you actually build the body you want

  5. Mar 16

    The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think

    In this episode of the Warrior School Pod, I explore why building the bod you love often takes longer than expected — and why fighting the timeline can actually slow your progress. If you’ve ever felt frustrated with body recomposition, strength training results, or fat loss progress, this conversation will change how you think about training. I share how your nervous system, metabolic health, and recovery capacity determine the pace of transformation — and why the most powerful shift you can make is learning when to push and when to surrender to the process. It’s about understanding the era you’re in, choosing the right pace, and building a powerful relationship with your body and the practice. And sometimes the most powerful thing you can do… is stop fighting the timeline. Listen to this episode if you: Feel like your body isn’t responding to training anymore Are frustrated with slow body recomposition progress Want to understand how stress and recovery affect fat loss and muscle gain Feel pressure to get results faster with your training Want to build a powerful relationship with your body and the practice In This Episode Why body recomposition often takes longer than women expect How age, stress, recovery, and life context change the training timeline The difference between surrendering to the timeline vs giving up Why your body — not your mind — ultimately decides the pace of change How to identify whether you're in a maintenance season or a sprint season The nervous system’s role in body composition, recovery, and adaptation How impatience and pressure can actually slow your progress Why the right strategy depends on the era of life you're currently in. Key Takeaways The body is the boss — We like to think our mind is in control — but when it comes to health, fitness, and adaptation, the body ultimately sets the timeline. Surrendering doesn’t mean giving up — Surrendering to the timeline means accepting the order in which things happen. It means trusting the process and continuing to show up with the right strategy. Your era determines your pace — The training strategy that worked in your twenties may not work in your forties. Your body, stress load, recovery capacity, and life context all matter. Not every season is meant to be a sprint — Sometimes the smartest move is maintenance. Sometimes you sprint. The key is knowing which season you're in. Pressure slows progress — When training becomes driven by urgency, control, and impatience, the nervous system often pushes back. Powerful Quotes From The Episode “The body is the boss. We like to think our mind is running the show… but she isn’t.” “Surrendering to the timeline doesn’t mean giving up. It means accepting the order in which things happen.” “A lot of you want the result before the relationships have been built.” “Sprints work when they’re chosen — not when they’re forced.” “The Relationship Era isn’t about waiting. It’s about choosing the right pace for the era you’re in.” Ask Yourself What is my relationship with the timeline right now? Am I trying to force the result?Am I putting unnecessary pressure on myself?Or am I working with my body, my life, and the season I’m in? Because when the relationship with the timeline changes… everything else starts to move. Subscribe to The Warrior School Podcast If this episode resonated with you, make sure you’re subscribed so you don’t miss the next series. And if you loved the Relationship Era, I’d would love to hear from you. Send me a DM or email and share what landed for you. WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

    The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think

  6. Mar 16

    The Relationship Era: Where are you actually at? (The assessment that changes everything)

    In this episode of the Relationship Era, I wanna introduce you to a different way of thinking about training — one that changes how you approach your workouts, your body, and the entire practice of strength training. Because training isn’t a checklist. Training is a system. And if you don’t understand where you actually are within that system — your nervous system, your metabolic system, and your mechanical system — it’s almost impossible to choose the right strategy. This conversation will help you step back and assess where you really are right now with your training practice. Because when you can see clearly… you can finally move forward with intention. And so the question isn’t, “Am I doing enough?” The question is: Where am I actually at? A few weeks ago I ran a workshop called Build the Body You Love: Training Assessment. And toward the end, a woman came to the table and said, “I’ve never thought about training this way before. I’ve always just gone to the gym and worked out.” That’s the difference. Most women are working out. They’re not assessing. Within a training system are pillars — consistency, technique, programming, presence, pain, resilience — and each of those pillars has depth, angles, layers. You cannot build an intelligent strategy if you don’t know your limiting factor. You cannot focus if you don’t know your reds. And you cannot create a powerful six-month plan if you don’t know where you stand today. Assessment creates orientation. Orientation feeds strategy. Strategy builds power. And power builds a relationship with your body that feels stable instead of chaotic. In This Episode We Chat About: Why “I train consistently” might not mean what you think The difference between working out and assessing The six pillars of your training system How to identify your limiting factor Why so many women feel confused despite trying hard How clarity removes noise and second-guessing Powerful Quotes From This Episode “Most women are working out. They’re not assessing.” “Training isn’t a checklist. It’s a system.” “You cannot choose the right strategy if you don’t know where you are.” “Consistency isn’t just showing up. It’s being resourced enough to repeat.” “Assessment creates orientation." WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

    The Relationship Era: Where are you actually at? (The assessment that changes everything)

  7. Mar 16

    The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition

    This is Conversation four inside The Relationship Era on The Warrior School Podcast — and today we’re talking about why your bod doesn’t look or feel the way you want her to… and what actually creates muscle, fat loss, strength, energy, and confidence. Because here’s the truth: You don’t get to decide the adaptation. Your bod does. And she only adapts when the prerequisites are met. Most of you want the same things. More muscle. Less fat. A lean, strong body. Energy. Confidence. Capability. And you’re training. You’re fuelling. You’re trying.  But here’s what I need you to understand: Fat loss isn’t a goal. Muscle gain isn’t a goal. Strength isn’t a goal. They’re adaptations. And adaptations respond to context — not desire. You don’t get to force your body to change. She changes when the signal makes sense. In this episode, I break down the three systems that drive adaptation — your nervous system, your metabolic system, and your mechanical system — and how to identify which one is limiting you right now. Because instead of asking, “Why isn’t my body changing?” I want you to ask: “What adaptation am I asking for — and have I met the prerequisites to get it?” In This Episode, You’ll Learn: Why effort does not override biology What an adaptation really is (and why you can’t force it) The 3 systems that drive body recomposition: Nervous system (safety & stress) Metabolic system (energy & fuel) Mechanical system (movement & load) How to identify your primary limiting system Why assessment must come before strategy Powerful Quotes From This Episode "Fat loss isn’t a goal. It’s an adaptation.” “You don’t get to decide the adaptation. Your body does.” “Adaptations respond to context — not desire.” “Effort will not override biology.” “Instead of asking why your body isn’t changing, ask what adaptation you’re asking for — and whether you’ve met the prerequisites.” 🎧 Who This Episode Is For This episode is for women who: Are strength training but not seeing fat loss Feel stuck with body recomposition Want to build lean muscle after 35 or 40 Feel inflamed, tired, or frustrated despite consistency Are navigating stress, hormones, or a demanding life https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

    The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition

  8. Mar 9

    The Relationship Era: You’re doing everything right — But you’re in the wrong relationship

    You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying. And still be in a strained relationship with your body. This is what I observed in 2025. Not a lack of effort. Not a lack of information. Not a lack of discipline. A relationship problem. Because nobody in women’s health and fitness is talking about the tone of the relationship you are building with training. And tone is everything girl. Your nervous system does not care what you meant to do. She cares about the climate. Is it urgency? Is it correction? Is it control? Or is it trust? You can execute all the right behaviours inside the wrong relationship. And the body will brace instead of adapt. In this episode, we’re not talking about adding more. We’re talking about how you are relating to the things you’re already doing. Because the truth is this: Two women can follow the same program. One feels supported, powerful, collaborative. The other feels pressure, evaluation, shame. Same plan. Different relationship. Different adaptation. In This Episode We Explore: Why you can be doing everything right and still not getting results The hidden stress of urgency and “this has to work” energy How correction and overcorrection destroy trust The illusion of control and perfectionism in training The difference between foundation work and relational work Why tone = relationship How trust is built through evidence, not force The 3 systems that still matter: nervous system, metabolic system, mechanical system Why adaptation (fat loss, muscle gain, energy) is a byproduct of safety What kind of relationship do you want with your body? Powerful Lines From This Episode “You can be doing the right behaviours inside the wrong relationship.” “Your nervous system doesn’t care what you meant to do. She cares about the tone.” “Tone is relationship.” “Bodies don’t adapt well under pressure.” “The body experiences training in context.” “Trust is built through evidence.” 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening) Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

    The Relationship Era: You’re doing everything right — But you’re in the wrong relationship
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About

Welcome to The Warrior School Podcast - THE podcast for women who train. Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond. You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.

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