In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.

To get free access to Strength Without Stress, post a review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This is a limited time offer before it sells for $197 – grab it while you can for lifetime access.

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Topics Covered:

• Bone Health Fundamentals
• Common Misconceptions About Bone Density
• 7 Best Exercises for Bone Density
• Safe Progression of Impact Exercises

Resources Mentioned:

• Listen to the first 46 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this!

Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition Project
• The truth about program hopping
• The major changes Karen noticed in her back pain
• Karen’s DEXA scan results
• Why Karen is no longer prioritizing weight loss
• Other ways Karen’s life has changed as a result of this journey
• Advice for overcoming the fear of getting started
• Tips for shifting your diet that aren’t restrictive
• How Karen pushed through her most challenging moments
• Karen’s favorite and least favorite strength exercises

Resources Mentioned:

• Listen to the first 45 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s.

In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• What inspired Jane to start her fitness journey
• Why pain doesn’t need to be long-lasting
• Jane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals
• The real value of structured exercises
• Advice for overcoming gym intimidation
• Tips for improving your nutrition habits and the truth about calories
• Jane’s macronutrient strategy
• The most challenging part of Jane’s journey
• Advice for taking the first step towards becoming who you want to be

Resources Mentioned:

• Listen to the first 44 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.

In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• What is osteopenia?
• Why progressive resistance is the key to bone health
• How to determine if your workout is effective for getting good bones
• Three tips for bone-building strength training
• Adding an impact exercise practice to your week
• The truth about nutrition for your bone health
• Foods with high naturally occurring calcium

Resources Mentioned:

• Listen to the first 43 episodes of Holly Perkins Health Podcast HERE
• Episode 25: What Happened When I Got a DEXA Scan
• See the research on the management of osteoporosis HERE
• See the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERE
• See the research on the effects of progressive resistance training on bone density HERE
• See the research on the role of vigorous exercise in osteoporosis prevention HERE
• See the research on Osteopenia HERE
• See the research on osteoblast-osteoclast interactions HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook:

With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.

In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.

Topics Covered:

• The importance of preserving your muscle mass and bone density
• Proof strength training empowers you
• The role of strength training on musculoskeletal health as you age
• Why it’s never too late to start strength training
• How to achieve progressive overload
• Barbell back squat
• Bulgarian split squat
• Barbell bench press
• Romanian deadlift

Resources Mentioned:

• Listen to the first 42 episodes of Holly Perkins Health Podcast HERE
• Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE
• Buy Lift to Get Lean HERE
• Check out The Body Composition Project HERE
• See the research on why strength training builds more than muscles HERE
• See the research on the effects of resistance exercise on bone health HERE
• See the research on the effects of resistance exercise on mineral density in older adults HERE
• See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is...

Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!

Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• The truth about your late-night snacking
• The difference between hunger and appetite
• Tips for stabilizing your blood sugar all day long
• Can you actually “spot reduce” certain areas of your body?
• Specific exercises that will help tone the arms
• Meals that meet a 50/25/25 macronutrient distribution

Resources Mentioned:

• Listen to the first 41 episodes of Holly Perkins Health Podcast HERE
• Do you have a burning question? Ask me HERE
• Check out The Body Composition Project HERE
• Check out my Women's Strength Nation YouTube channel HERE
• Find The Glutes Project HERE
• Find The Nutrition Project HERE
• Use MyFitnessPal HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition...

Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience!

In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• Why you need to really WANT to build muscle
• Understanding sarcopenia
• How muscle relates to bone density
• Tips for your specific progressive resistance strength training
• Methods for optimizing your protein intake
• The truth about supplementing with creatine
• The importance of being specific with cardio

Resources Mentioned:

• Listen to the first 40 episodes of Holly Perkins Health Podcast HERE
• Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE
• Learn more about The Body Composition Project HERE
• See The Body Composition info session HERE
• See the research on sarcopenia HERE
• See the research on sarcopenia in menopausal women HERE
• See the research on the role of estradiol HERE
• See the research on bone remodeling in post-menopausal osteoporosis HERE
• See the research on creatine supplementation for muscle growth HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook:

What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.

Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round!

Topics Covered:

• The importance of body composition
• How to get an accurate body composition scan
• Why The Body Composition Project is so effective
• The truth about weight loss
• 2 mistakes that are preventing you from building muscle and losing fat
• Everything you will learn in The Body Composition Project

Resources Mentioned:

• Join me LIVE for The Body Composition info session HERE
• Learn more about The Body Composition Project HERE
• See the research on the utility of body composition assessment in nutrition and clinical practice HERE
• See the research on body composition tests HERE
• See the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HERE
• Listen to the first 39 episodes of Holly Perkins Health Podcast HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.