455: The Three Things Every Woman Needs for a Lean, Strong Body with Celebrity Trainer Senada Greca

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Apr 29, 2026

Senada Greca, celebrity trainer and founder of the WeRise app and Aonic, shares a simple strength-first approach for women. She breaks down the three fundamentals every woman needs. Short, practical tips cover protein, 45-minute effective workouts, glute growth versus leg size, training around your cycle, and building muscle for long-term health.

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ANECDOTE

Senada's Shift From Skinny To Strong

Senada describes her own shift from chasing skinny to chasing strength after struggling with eating disorders and yo-yo dieting.
She credits focusing on strength for sustainable physique, mindset, and mental health improvements.

INSIGHT

Muscle Is A Long Term Health Investment

Building muscle is a health investment that improves bone density, longevity, and independence as you age.
Senada links strength training to preventing osteoporosis and reducing severe complications from falls in older age.

ADVICE

Hit 0.8 To 1.2g Protein Per Pound

Prioritize protein intake around 0.8–1.2 grams per pound of body weight to feed muscle growth.
Senada emphasizes protein as essential alongside strength training and pairs it with adequate sleep for recovery.

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Senada Greca is a celebrity trainer and fitness expert known for helping women build strong, lean, and sustainable physiques-including clients like Kim Kardashian. She is also the founder of the WeRise App and wellness brand, Aonic.

In this episode, we break down what it actually takes to change your body-without overcomplicating your workouts or falling into the cycle of doing more and seeing less.

We talk about why so many women aren't seeing results in the gym, the biggest mistakes that keep you stuck, and the shift from chasing aesthetics to building real strength and longevity. Senada shares the three fundamentals every woman needs to master, how much protein actually matters, and how to structure your workouts so they're effective (even in 45 minutes).

We also get into the fear of "getting bulky," how to grow glutes the right way, and how long it realistically takes to see changes in your physique. Plus, how to adjust your workouts around your cycle, and why muscle is one of the most important investments you can make for your long-term health.

If you want a clear, simplified approach to training that actually delivers results, this episode is for you.

You can find Senada @senada.greca on Instagram and on the WeRise app.

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This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

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