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Secondary parameters were fasting glucose and total lean mass

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Exercise selection (joint-friendly for women 40+): Cable squats or leg press (instead of heavy back squats) Romanian deadlifts or hip thrusts Dumbbell chest press (incline or flat) Cable or dumbbell rows Lat pulldowns or assisted pull-ups Overhead press Planks and dead bugs for core Volume: 10-15 hard sets per muscle group per week