Kaylen’s 8-Year Journey: Strength, Simplicity, and the Long Game

In 2017, Kaylen Henry was in the middle of training for powerlifting. She loved chasing strength numbers, but there was a nagging feeling she couldn’t ignore—her body composition wasn’t where she wanted it to be.

“I was uncomfortable with where my body weight and fat were at,” she says. “Wes introduced me to Mike in 2017.”

At the time, Kaylen had been immersed in fitness for years. She knew the basics—macros, calories, how to train. But the shift from group fitness to powerlifting had brought something new: a mindset that celebrated the weight on the bar more than the weight on the scale. It was liberating… until she realized she’d drifted away from the structure that had kept her in her best shape.

“I went from group fitness with a heavy emphasis on weight loss and short-term challenges to powerlifting where I could focus more on the weight on the bar than the weight on the scale. This was a positive shift mentally, but I did lose sight of macro and calorie tracking for a time, which caused me to gain unnecessary body fat that was not serving my goals.”

Early Lessons That Stuck

From the start, we focused on keeping things simple. Kaylen still remembers one of our earliest breakthroughs:

“This doesn’t have to be difficult. One thing that stands out to me was the very basic, sample grocery shopping list you supplied. I didn’t have to be cooking up a bunch of fancy recipes to make progress. I could, but I didn’t have to.”

Another shift came from the scale.

“Weigh every day. Weighing every day desensitized me to the scale. I learned that it is just data. It showed me how different foods, time of the month, even workouts affected the number on the scale. It prevented me from getting discouraged or making big shifts in my plan based on a single weigh-in. Data is power. Use it.”

And when she first sat down with me, she got the kind of honesty she was ready for.

“When I showed up to talk to Mike the first time, he was very kind, but also didn’t tell me it was okay to be where I was at. He was like, ‘Ok, you have some extra body fat that’s not serving you. Let’s work on that.’ This was the kind of straight-forward approach I needed.”

The Role of Data and Structure

Although weighing in every day was uncomfortable at first, it quickly became one of the most important tools in her toolbox.

“Turning weigh-ins to data points was a game-changer for me. It allowed me to detach from the emotional ups and downs of weigh-ins. In the early days, we all even posted our Monday and Friday weigh-ins in our Facebook group. This accountability was extremely helpful for me.”

For three years, Kaylen checked in monthly. Slowly, the process became habit: tracking, lifting, weighing, and adjusting with no panic and no guesswork.

“I felt confident in doing so because everything I’d been practicing was habit now and I was no longer riding the emotional roller coaster of the scale.”

A Different Kind of Cut

Recently, Kaylen decided to lean down again—but this time, it wasn’t for a meet or out of frustration with how she looked.

“I was looking at it from a more holistic health and fitness lens. I wasn’t focused on cutting weight for a particular event, powerlifting or otherwise, or because I’d had any great meltdown over how I looked. I did know though that I’d reached the upper limit of where I wanted to be and it was time to diet down.”

Her approach was balanced: lifting four days a week, walking or doing yoga on the other days. No sprints, no punishing cardio sessions, not even chasing 10,000 steps.

“More isn’t always better. There have been times in the past where I’ve added a lot more cardio or running and my body felt much worse.”

The payoff was a physique that reflected not just a diet phase, but nearly a decade of work.

“I don’t know if there was a single moment, but I did take a photo recently where I was even a bit surprised at how fit the person staring back at me was. This felt really good. I’ve been lifting seriously for 10 years and have rarely missed a workout. It’s good to see all that work shine through.”

The Long-Term View

After eight years of documented progress, Kaylen has a clear perspective:

“The fact that health and fitness really is a long game and you can still make progress as you age. I’m at my best body composition at 44 years old and set personal PRs in my squat and bench in the last couple of years. We really can make progress over 40.”

And while motivation may have sparked her start, it’s not what’s kept her going.

“Long-term progress can’t be made relying on motivation. Motivation can get you started, but using that motivation to build good, lasting habits is the key to long-term progress and success.”

Her advice to anyone just starting?

“Start small. You don’t have to do all the things right out of the gates.”

Paying It Forward

Today, Kaylen sees herself as a role model for women of all ages.

“The earlier they develop good eating and fitness habits, the better, but it’s also never too late to start and have a positive impact on your life.”

Her love for lifting has expanded beyond her own training to include coaching, seminars, and volunteering with the non-profit Raise the Bar Initiative and at local meets with 22nd Street Barbell.

“When I look at all that I’ve done in the fitness space, the thing I’m most proud of is the volunteer work I’ve been able to do as part of the powerlifting community. I love being able to help provide opportunities for others to find an appreciation for strength training, just as I have.”

Even though she now runs her own process, she still sees our relationship as ongoing:

“Even though we don’t work together regularly, I still think of you as part of my team. To be successful, we need coaches and mentors across all aspects of our lives and I will always consider you one of mine.”

The Takeaway

Kaylen’s story is proof that the best results come from time, patience, and a willingness to adapt. She’s lived the truth that progress over years—not weeks—is what really lasts.

Her final piece of advice is the same one she’s lived by for eight years:

“Don’t do it alone. Find a coach and a community. You will be 100 times more successful with support in your corner.”