Kim Kardashian's Trainer Senada Greca on Strength, Muscle, and Aging Well

Muscle is having its moment, and the woman leading the charge trains one of the most famous bodies in the world. Senada Greca, Kim Kardashian's trainer, joins Dr. A and Mary Alice to make the case that strength is a woman's birthright, and that lifting heavy will not make you bulky. It will make you powerful, capable, and built to last. 

Senada shares how she went from using exercise to punish her body to using it to build herself, and how strength training became a tool that helped her heal. She and the hosts get into why so many of us were taught to fear the weight rack, what strength really does for your bones, your brain, and your longevity as you age, and how to start moving from a place of love instead of punishment. 

Her advice for every woman listening: move, move mindfully, and move heavy. 

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Content note: this conversation includes an honest discussion of disordered eating and recovery. If you're struggling, please reach out to someone you trust or a qualified professional. 

This podcast is for educational and entertainment purposes only and is not a substitute for medical advice. Some products or services discussed may involve sponsorships or paid advertising.

What You’ll Learn

• Why women shouldn’t be afraid of lifting heavy weights and why strength training won’t automatically make you bulky
• How strength training can support muscle mass, bone health, cognitive health, and longevity as women age
• How to start strength training safely, from mastering basic movements to gradually increasing weight
• Why progressive overload and proper form matter more than how much weight you can lift
• How protein, carbohydrates, and creatine can support strength, muscle, and overall health
• How to shift your relationship with exercise from punishment to a way of caring for and building your body
• How strength can translate beyond the gym into greater confidence, capability, and trust in yourself

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Key Timestamps

00:00 Welcome to SHE MD Podcast

01:29 Her Battle With Anorexia & Binge Eating

03:35 The Shift From Punishment to Strength

07:04 Kim's 5x a Week Heavy Lifting Revealed

07:51 Why Women Are Terrified of Weights

10:14 Progressive Overload Explained

19:01 How Beginners Should Start Lifting

23:18 "Will Lifting Make Me Bulky?" Myth Busted

25:35 Muscle, Bone Density & Alzheimer's Link

25:46 Why Protein Is Non-Negotiable

28:11 Sonata's Daily Protein & Creatine Ritual

40:41 Free Resources for Beginners

47:46 Farmer's Carries, Age & Menopause

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Key Takeaways

• Start where you are. Even five minutes of movement can help build a consistent habit.
• Focus on moving well and mindfully before adding more weight.
• Strength training is about becoming stronger and more capable, not shrinking yourself.
• Gradually increasing the challenge, while maintaining good form, is key to building strength.
• Aim for consistency over perfection. Three intentional strength-training sessions per week can be effective.
• Protein is an important part of supporting muscle growth and strength, particularly as women get older.
• Strength training becomes increasingly important for supporting muscle and bone health as we age and move through perimenopause and menopause.
• Movement can be an act of self-care: move to protect your future self, support your longevity, and build trust in your body.
• As Senada puts it: move, move mindfully, and move heavy.