According to stacy sims can you suggest weekly workout plan for a 36-year old woman?

For a 36-year-old woman, Stacy Sims’ guidance points to a week built around heavier resistance training and one or two genuinely high-intensity cardio sessions, with easy recovery between them. 1 2

1. Resistance training: Aim for 2–4 sessions per week. In your 30s, emphasize compound movements, heavier work, and planned progression (Sims describes building in six-week blocks). Don’t make training to failure the goal; the discussion recommends heavier lifting and more training volume without failure, alongside pre- and post-workout nutrition. 3 4
2. HIIT: Add 1–2 sessions per week, on separate days where possible. One option is hard intervals lasting 1–4 minutes at 80% effort or higher, with recovery; another is 30-second-or-shorter all-out sprints, followed by enough rest to repeat at full effort. 5 6 7
3. Pre- and post-workout nutrition: Have nutrition around resistance training as part of managing the stress response; the discussion specifically connects pre- and post-workout nutrition with avoiding an excessive cortisol spike. 4
4. Avoid the moderate-intensity trap and recover: Sims cautions against workouts such as OrangeTheory, F45, and SoulCycle as they can leave women in moderate-intensity work. Favor polarized training—hard, high-quality efforts balanced with easy recovery—and don’t schedule HIIT every day, so you can recover enough to reach the intended intensity. 8 9