Effective Strength Training for Women on Using Dumbbells and Barbells

Want the benefits of impact training for bone health without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do for bone health in general. But...they should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to start impact training for bone health so you can avoid osteoporosis, falls, and weakness in your years ahead.Did you know that more than half of women over 40 in the United States in perimenopause will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for holistic health.There is a right time to start impact training and a wrong time. Impact exercises create intense ground reaction forces that jolt your body and bones. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control.Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. The reality is that if you are over 40 or 50, the wrong injury could follow you for life.The good news is that there are smarter benchmarks using strength training for women, and you'll get them in this episode. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.Topics covered(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis(08:54) Why you should never start impact training without preparation(19:52) How ground reaction forces help your bones get stronger(24:41) Key benchmarks to know when you can safely begin impact exercises(29:54) Beginner impact exercises and progressions to get started Resources MentionedResearch on the safety of lower limb movement in older adultsResearch on plyometric exercise concepts Research on rehabilitating athletes through plyometric exerciseResearch on the magnitude and rate of mechanical loading of exercise modesResearch on osteoporosis in older adultsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you want to lose body fat and feel leaner and stronger, it’s easier than you think. There’s no single approach that works for everyone, but once the pieces are in place, the process isn’t complicated. In this episode, I break down the essentials for holistic health: the most effective combination of strength training and nutrition, the best workouts for body fat loss, and the biggest mistake people make with food.The research is clear: Cutting calories without changing activity leads to muscle loss, not just the loss of body fat. And muscle is gold for your holistic health. To protect it, you need a smart mix of strength training, cardio, and the right protein intake. I’ll walk you through the evidence and show you exactly why this works.We’ll cover two proven strategies:Calorie restriction paired with strength training, with progressive overload and consistencyMixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weightBoth approaches work for holistic health, but combining all three—strength, cardio, and nutrition—delivers the best in terms of holistic health. From there, it’s just fine-tuning.When it comes to strength training, almost any plan works if you stick to progression, volume, and smart exercise selection. But for women over 40, combining compound movements with single joint exercises is especially powerful, producing a stronger hormonal response and better results.The key is following a structured program week after week. Random workouts from social media won’t cut it.One common pitfall is eating clean during the week, then loosening up too much on weekends. Even small surpluses can wipe out progress. Adopting a 7-day approach instead of a 5-day one changes everything. YIf this all feels overwhelming, you don’t have to go it alone. Coaching can make the process simple and sustainable.If you're ready to learn how to become more muscle (and less fat), my FREE 3-day live workshop will show you how. It's called Midlife Muscle Mastery Workshop and you can grab your spot here. I hope you enjoyed this episode! Topics covered(02:10) There is no one size fits all approach to losing body fat(05:38) Reducing energy intake (ie calories) only leads to loss of muscle(12:25) The power of calorie restriction, strength training and nutrition(20:42) My secret exercise protocols for women over 40(27:21) Calorie deficit, or restriction, doesn’t have to be extreme or scary!(33:09) During calorie deficit, you will have symptoms and that’s OKResources MentionedResearch about nutrition and exercise to improve body composition near retirement Research on the effectiveness of dietary interventions in adults of retirement ageResearch on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesityTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you are working hard for weight loss but still not seeing the results you want, this episode is for you.Here is a wake-up call. Around 40 percent of women over 50 will experience an osteoporotic fracture in their lifetime, and hip fractures can be devastating. Your best defense is strong bones, and the most powerful way to build them is strength training.I see plenty of women eating well and lifting weights, yet their DEXA scans still show muscle loss. Not ideal. In this episode, you will discover the surprising shifts that happen in your 40s and 50s, why your workouts and nutrition might be working against you, the biggest mistakes midlife women make during weight loss.When I was younger, I rolled my eyes at the idea that menopause made fitness harder. Cringe. But here is the truth: as estrogen drops, inflammation rises. This is not just about hot flashes or a slower metabolism. It is about a fundamental shift in your biology. Regardless of the diagnosis, inflammation is often the common enemy, and strength training is one of the most powerful tools we have to calm it down.The first reason you are not seeing results: too much exercise at too high an intensity. Women over 40 often need less all-out work than they think for weight loss. Too much high-intensity exercise can lead to unstable blood sugar and rising cortisol, which can lead to cravings and energy crashes. And when you are not fueling properly, your body will break down muscle to power your workouts instead of building it. The best intensity comes from two places: heavy reps inside strength sets and short bursts of cardio intervals followed by real recovery.Reason two: missing progressive overload. Muscle is your secret weapon for a firm body, better metabolism, more energy, and sustainable fat loss. One pound of muscle burns three times more calories than one pound of fat, and the metabolic benefits go far beyond that. Start tracking your effort along with reps and weight so you can see your strength increase month by month.Finally, reason three: chasing the number on the scale. True success is about increasing lean muscle, not lowering body weight. Get a DEXA scan for body composition or try an in-body scan, then use progress photos every two weeks to stay on track.Changing your body is not easy. It is not supposed to be. That is how our bodies protect us. But after thirty years of coaching, I can tell you the underdog often wins. Even if you think you are too far gone or you have never been lean and athletic, you can turn it around.Topics covered(09:51) Inflammation is the root of all evil(16:06) You’re doing too much of the wrong stuff and seeing no results(20:45) When you destabilize blood sugar, you drive up cortisol(21:23) If you’re not fuelling correctly, your body fuels from muscle(24:20) Get free access to my program, Strength Without Stress(32:02) Stop using your bathroom scale as a success metric!(36:39) How to track your body compositionResources MentionedResearch on resistance training for improving bone density in menopausal womenTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most women over 40 want to feel tight and lean, right? If you have ever wondered what it really takes to get lean and stay that way, this episode is for you. I walk you through 5 habits and body composition strategies that will help you shift the way you see your body and body fat. You will learn what to focus on instead of weight loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal.I share the story of my friend who has incredible DEXA scans, great body composition, and crushes it at the gym. She looks like the picture of health, but even she found it tough to lose a bit more fat. It is not just about effort. It is about mindset. We have been taught to see body fat as a problem, and that can mess with how we approach fitness.At the end of the day, we are all chasing a feeling. That feeling is usually feeling good. And let me tell you, it feels amazing to feel good in your own body.Here’s the thing: focusing on fat loss alone doesn’t work. When you only focus on losing weight, you often end up using strategies that break down your muscles. That is not what we want. Instead, shift your focus to performance. Start to think like an athlete. You will see that as your muscle grows, fat comes off more easily. Get into the habit of tracking your workouts and increasing the intensity. When your fitness goes up, fat tends to come off naturally.Now let’s get into nutrition advice for women. Did you know it’s really easy to eat more calories than your body needs, and that exercise does not burn nearly as many calories as people think? Fitness trackers often exaggerate calories burned for women over 40, so take those with a grain of salt. Remember, your workouts are not meant to cancel out last night’s dinner. They are meant to improve your body so you naturally burn more throughout the day.And finally, the most important training habit for women over 40 is progression. If you want to change your body, you need to increase the weight you lift. For women over forty, this is especially important. Increasing your strength month by month builds the kind of muscle that sticks around and gives your metabolism a serious lift.If all of this feels confusing, it’s probably because you are getting too many mixed messages from the internet. The truth is actually simple. Build muscle with strength training, and get your nutrition right.Topics covered(02:55) Stop approaching health from a “loss” perspective(13:47) Don’t focus on losing fat, but becoming an athlete, and watch the fat melt off(15:55) Learn to not let other people’s opinions impact your health journey and watch your leanest self ever emerge(31:49) Eat a 50/25/25 split at breakfast and watch your energy levels and workouts TRANSFORM(34:19) Focus on progressive weight loads in your strength training to maximize your workoutsResources MentionedResearch about the International Society of Sports’ stance on nutritionTranscripts can be found at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A raw Q&A on womens health including weight loss drugs, creatine for women, and macros.Are there benefits to micro-dosing GLP1s in perimenopause? What should you look for when shopping for a creatine supplement? And what’s the best way to adjust your macronutrient equation when you’re emphasizing proteins – and therefore the fat that goes along with it? Get ready to learn about all of these questions, and even get a peek into my personal life, in this episode!The truth is, adjusting your nutrition and committing to regular strength workouts will do more for womens health than a micro-dose ever could. Getting your protein, fats, and carbs in balance is the fastest and easiest way to improve glucose regulation, which is the essence of what GLP1s do. Your body has a sophisticated operating system that is super effective when you provide it with what it needs. Start treating it right, and your biology will work beautifully.I recognize that a therapeutic dose helps diabetics improve glucoregulatory control; therefore, it is absolutely plausible that a microdose could be helpful. Improving your muscle mass through strength training is what will really work, guaranteed, and that’s where I suggest focusing.When it comes to supplements for womens health in general, I believe that less is more, and we should turn to food first. When it comes to creatine, it’s pretty straightforward, actually: buy a product that has creatine monohydrate, read the label, and buy from a reputable brand. For me, foundational supplements include creatine, fish oil, vitamin C, probiotics, and magnesium.On the topic of holistic nutrition, Let's calculate this out if a woman is eating 1400 calories a day, and really and truly, if you are a normal-sized woman and you are strength training, you need at least 1400 calories. if you're a normal-sized woman, 1400 calories is the bare minimum in my world. And honestly, 1400 calories is pretty low. So at that number a 5025, 25 split, which is what I teach.If you're getting at least 1400 calories, you're hitting that bare minimum 50 grams of fat. It's pretty hard actually to get through a day and not get at least 50 grams of fat. A person would have to be trying really hard to not get that bare minimum. My bigger concern is that most people are getting way more than that amount of fat in a given day! This is why I love eating according to macros because you get to choose how nd when you’d like to get what you need throughout the day. Remember you don’t need to be super precise every day. That’s not how the human body works!Topics covered(04:57) Are there benefits to micro-dosing GLP1s in perimenopause?(14:22) What to look for when shopping for a creatine supplement?(22:04) How do I find the best macronutrient split for me?(31:35) How did you meet your husband?Resources MentionedTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

When it comes to effective strength training for women, the "how" is just as important as the "why".Barbells, dumbbells, bands, machines: how do you know which to use? If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells.I see too many women avoid the barbell because they are intimidated, scared, or uncertain, think it's only for gym bros, or that they will get bulky. It's just not true!The things to understand about strength training for women when building muscle is that, regardless of the equipment you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume.It is possible to change your body with just dumbbells and bands, but you have to be a lot more passionate about your programming, your technique, your methodologies, and the complexity of your movements. I believe, however, that it's easier to use a barbell.To improve any muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage. Because the best results come when there is both mechanical tension, which means a heavy weight load, and metabolic stress, it underscores the value of bigger movements that involve multiple muscles and your entire body as a whole. I think the concept of weight-bearing exercise for good bones is really BS because the truth is, your muscles and your bones are already used to your current body weight. Impact exercises are a great way to improve bones.Topics covered(05:10) Don’t avoid the barbell!(10:00) Technique trumps everything!(17:15) Benefits of each type of exercise equipment(28:21) When dumbbells are great and when it's time to transition to barbells(31:30) How muscles and bones respond to barbells vs dumbbells(37:31) Myth: Dumbbells are safer than barbellsResources MentionedResearch on how resistance training volume enhances muscle hypertrophy, not strengthResearch on the most effective variable in resistance trainingResearch on maximizing muscle hypertrophyResearch on the regulation of bone health through physical exerciseTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if everything you've believed about soreness is wrong? When strength training for women, it's critical to understand this concept, because soreness is NOT the sign of an effective workout.How surprised would you be if the best strength training left you feeling energized, not exhausted and moving towards better holistic health? In this episode, I shed light on muscle soreness when strength training for women, especially for women over 40. Most people think a workout leads to weight loss, and is only good if you’re sore afterwards. Not true! You’ll learn why soreness is actually a big problem, especially if you have an autoimmune condition, and which exercise is important to contribute to inflammation reduction.Muscle soreness is one of three things.When looking at impressive workouts on social media, for example, it's important to remember that the impressive workouts aren’t what those people did to get there. They worked toward that goal. Some workouts make you more sore than others. There is a significant link between muscle soreness, systemic inflammation, and the power of exercise selection. Less is more! Your workout doesn’t need to make you incredibly sore to have been a great one.Remember, when strength training for women soreness isn’t the goal. Finding the perfect collection of exercises where you can actually increase your weight loads consistently over time, so that you experience intense moments during a set is. Strength training should make you feel great the next day, not knock you down! Topics covered:(01:40) Muscle soreness is either one of three things(05:30) Aggressive workouts are reached gradually, not overnight(10:24) Some workouts make you more sore than others(16:47) Not all inflammation is bad!(22:23) My Strength Without Stress strikes the right balance(27:16) Concentric vs eccentric exercises and why they matter Resources Mentioned:Research about the benefits and risks of muscle contractionsResearch about delayed muscle sorenessResearch about the morphology of delayed muscle sorenessResearch about musculoskeletal fitness and healthResearch about muscle damage and inflammation during recovery Research on muscle damage and inflammation during recovery Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode of Ask Holly, I answer three of your questions that could really unlock the next level of strength and wellness for you. If changing your body composition was easy, then we would all have no problems doing it! That’s why I love hearing your biggest struggles so we can get the variables that really matter into alignment and get you the body, vitality, and health that you crave. The first question is about how to calculate your body composition. The first thing to understand is that body composition is the totality of your current body weight according to gravity on Mother Earth. Your body composition is the total body weight of your body fat, lean muscle mass, and bone mass. It's so important to get a professional assessment over an online calculator because they have the highest percentage of error. I focus on muscle mass over body fat percentage for a more accurate picture of health. To calculate it, I take the body fat percentage that's given to you from your DEXA assessment. I take that number and subtract it from 100%. So if your body fat percentage is 30%, then your adjusted lean muscle mass would be 70%. This however, does not take into account bone mass. These scans are so important for getting the clearest picture. Body composition assessments divide an individual's total body mass, that's your body weight according to a scale, into the relative proportions of fat mass and fat free mass. The next question is about the best ways to strength train after receiving an osteoporosis diagnosis. Unfortunately, the advice for how to handle this diagnosis is often not handled well. If you search “bone,” I have a lot of very specific episodes on this topic but for now, let me say that walking is a great place to start if you’re out of the exercise habit. From there, you can begin strength training. Start slow, twice a week with moderate weight,s and increase the volume over time. The last question is about how to strength train if you have an injury. Let me first say that your next workout is only as good as your recovery from your last workout. Assess how well you recover. I’d also recommend concentrating on very gradual progression in your workouts. Each week should really only be a tiny bit more than the previous week. If this all feels a little too calculated, another thing I often tell my clients is to leave every workout wanting more and let the goal be to leave your workout feeling great. Don't push. Don't overdo it. You may be tempted to think that improving your body composition is an impossible task, but the truth is, it's pretty formulaic and all about finding the right programming that works for your body!I hope you enjoyed this episode! 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 programsTo 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.Topics covered:(05:09) Q: What is the best body composition calculation method?(11:50) You control your body composition!(15:50) Q: What’s the best way to strength train after an osteoporosis diagnosis?(24:21) Impact exercises aren’t the best place to begin if you have osteoporosis(26:11) Q: How to strength train if you have an injury?Resources Mentioned:Research on body composition assessments in nutrition and clinical practiceResearch on managing osteoporosisResearch on the fundamentals of resistance trainingReminder: JOIN US FOR THE UPCOMING LAB! Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitnessDisclaimer: 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. 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know that the timing of your cardio workouts largely determines your results? Cardio is an essential part of being healthy. In this episode, I explain exactly how to tell if your cardio is working for or against you, how to calculate your heart rate zones, why cardio is important (and when it’s not), and the three most common mistakes women over 40 make in their cardio.When you get your cardio right, everything changes! While it is true that any exercise is better than no exercise, and that’s a great way to get back into exercise, once more movement becomes a habit, you will be ready to uplevel your programming so that you feel better, have more energy, and can really see the payoff from your efforts. Looking fit doesn’t always mean being fit. The three main variables of programming are strength training, cardio, and nutrition. Depending on the variables, all effort is not the same! When it comes to cardio, it can truly make or break your results. Cardio improves your cardiovascular fitness. It's like a leg press for your heart! Cardio isn’t valuable, however, when your heart rate is too high, your workouts are too long, or when you haven’t eaten. To make sure that you’re doing the best cardio for your body, you need to calculate your heart rate zone. It is commonly thought that your age determines how fast your heart can beat at its maximum, however, my work has shown this is not always the case. A significant study shows that women should use a different formula than men to calculate their heart rate zone: 206 minus 88% of their age. This will give you the low end of your maximal heart rate range. For the high end, calculate 220 minus your age. Too much cardio or the wrong kind can slow your progress. Instead, you'll want some workouts where your heart rate is around 60 to 70% of the age-predicted maximal heart rate. And then you'll want some workouts each week where your heart rate is between 80 and 85%, maybe 90% of your maximal heart rate. There are benefits that come from steady-state cardio workouts where your heart rate is in the moderate range and you keep it constant for 20, 30, or even 40 or more minutes. Then there are different benefits that come from workouts where your heart rate goes up and down at timed intervals. These types of cardio sessions improve your cardiovascular fitness and capacity as well as VO2 max. I guarantee that if you apply the information from my podcast to your workouts, you will get results. And if you want even better results, more tailored to your body, please join one of my coaching programs! Remember, your age is NOT keeping you from the body you want!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/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Topics covered:● (03:34) Getting cardio right completely transformed my client’s body composition ● (06:45) Meeting falsely-fit people in my exercise video days! ● (09:30) The variables in your programming each have a result● (11:02) Cardio will make or break your results● (14:58) Here’s the best way to calculate your heart rate zone ● (21:26) Biggest cardio mistakes women make and how to rectify them● (27:44) Exactly how much cardio to aim for each weekResources Mentioned● Research on age-predicted maximal heart rate ● Research on how resistance exercise performance is negatively impacted by prior aerobic exerciseTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitnessDisclaimer: 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. 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Craving the peace of mind that your diet is actually supporting your muscles and your workouts are actually improving your bone health? In today’s episode, I’m giving you just that with my FREE strong muscle and bone assessment! This science-backed tool will group you into one of five strength identities, and today I’m offering a sneak peek into each of them!The assessment takes just 60 seconds to get your strength score. Your strength identity will provide actionable tips to become stronger, leaner, and more energized. This quiz will help you figure out where you are and what to do next. Take the quiz to find out which strength type you are:The PowerhouseThe pinnacle of fitness. With 80% lean muscle mass, optimal body composition, and high energy, these individuals are strong, athletic, and performing at their peak. Strength training is a top priority, recovery is intentional, and fitness ranks among their top three daily commitments.The Fit but BrittleStrong on the outside but lacking inner support. These individuals lift weights and follow nutrition plans, yet their bones aren’t getting the stimulus they need. Strategic impact exercises and heavier strength training are essential to build bone density and protect against future injuries.The Muscle Seeking MavenDedicated but not quite there. They're showing up for workouts, like classes and Pilates, but missing the strategic progression needed for visible muscle tone. With the right approach to increasing weight loads and dialing in nutrition, especially protein, they’re on the brink of a breakthrough.The Soft and StrugglingTrying, but feeling stuck. Life is demanding, and their body doesn’t respond like it used to. Despite the desire to get back on track, consistency is hard to find. Often dealing with higher body fat and lower energy, they feel far from their former fitness self.The Rocking ChairAt the starting line. They feel tired, overwhelmed, and disconnected from physical health. Exercise has been absent for years, and comfort often comes from food. These individuals don’t need a boot camp—they need gentle beginnings, simple nutrition shifts, and encouragement to take that first small step toward feeling better.Take the quiz now if you’re ready for the tips and resources you need to get moving and take your fitness to new levels! Anyone and everyone can become stronger and healthier. 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/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics covered:● (01:35) Introducing the Strong Muscle and Bone Assessment● (08:34) The Powerhouse ● (12:32) The Fit, But Brittle ● (20:49) The Muscle Seeking Maven bridges being active and truly fit● (25:50) The Soft and Struggling is a wake-up call to feeling better● (30:02) The Rocking Chair Ready is ready for smart strength building Resources Mentioned:● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitnessDisclaimer: 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. 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.