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I use strength training to improve energy and stamina - it recharges my batteries. Engaging in strength training improves your ability to manage inflammation. It conditions you to handle more stress (and therefore more inflammation). Better inflammation management = better energy. Strong muscles hold you up and move you around, and are more “fatigue resistant” so you don’t feel as drained at the end of the day. If you want to steal my strategy for creating more energy than you know what to do wi

I use strength training to improve energy and stamina - it recharges my batteries. Engaging in strength training improves your ability to manage inflammation. It conditions you to handle more stress (and therefore more inflammation). Better inflammation management = better energy. Strong muscles hold you up and move you around, and are more “fatigue resistant” so you don’t feel as drained at the end of the day. If you want to steal my strategy for creating more energy than you know what to do wi

391 viewsDec 14, 2024

FacebookHolly Perkins, BS CSCS

Stop Burning Calories & Start Building Muscle

Stop Burning Calories & Start Building Muscle

579 views8 months ago

YouTubeNutritious Life by Keri Glassman

It’s not about crushing yourself in the gym. Real results—for most women—come from a smart, balanced approach: ✨ Strength train 3x/week with intention ✨ Add in some steady-state cardio ✨ Layer in gentle interval work (no need to max out!) But above all, remember this… Nutrition carries the most weight when it comes to results. When you train to build muscle, not simply burn calories, you support your hormones, metabolism, and long-term health in ways that cardio alone never could. Actually, this

It’s not about crushing yourself in the gym. Real results—for most women—come from a smart, balanced approach: ✨ Strength train 3x/week with intention ✨ Add in some steady-state cardio ✨ Layer in gentle interval work (no need to max out!) But above all, remember this… Nutrition carries the most weight when it comes to results. When you train to build muscle, not simply burn calories, you support your hormones, metabolism, and long-term health in ways that cardio alone never could. Actually, this

43 views9 months ago

FacebookHolly Perkins, BS CSCS

If you’re still doing HIIT workouts like you did in your 20s, I’ve got news… You might be doing more harm than good. Now don’t get me wrong—I love a good sweat. But intensity only works when your body is ready for it. And for most women over 40, especially during perimenopause or menopause, it’s not the best approach. Here’s why: – HIIT spikes cortisol (your stress hormone) – It relies heavily on carbohydrates for fuel – And it often leaves you depleted, not energized The real goal? Training you

If you’re still doing HIIT workouts like you did in your 20s, I’ve got news… You might be doing more harm than good. Now don’t get me wrong—I love a good sweat. But intensity only works when your body is ready for it. And for most women over 40, especially during perimenopause or menopause, it’s not the best approach. Here’s why: – HIIT spikes cortisol (your stress hormone) – It relies heavily on carbohydrates for fuel – And it often leaves you depleted, not energized The real goal? Training you

36 views10 months ago

FacebookHolly Perkins, BS CSCS

Comment “TIPS” to get detailed resources for eating to build muscle (without adding fat) 💪🏻 To improve your body composition you’ve got to become more muscle and less fat. That happens best when you focus on building muscle instead of “losing” anything. But it’s not so easy to become more muscle when you’re over 40. In fact, it gets harder and harder each year because sarcopenia (muscle loss with aging) accelerates. There are 3 things my most successful clients have learned about becoming more

Comment “TIPS” to get detailed resources for eating to build muscle (without adding fat) 💪🏻 To improve your body composition you’ve got to become more muscle and less fat. That happens best when you focus on building muscle instead of “losing” anything. But it’s not so easy to become more muscle when you’re over 40. In fact, it gets harder and harder each year because sarcopenia (muscle loss with aging) accelerates. There are 3 things my most successful clients have learned about becoming more

443 views1 year ago

FacebookHolly Perkins, BS CSCS

Let’s get real: the key to visible muscle is progressive overload and most women aren’t doing it right. I tell my clients to work hard every single week to increase their weight loads. Now listen…you’re not going to increase weights on every single exercise, every single workout, every single week. That’s just unrealistic (and honestly, not smart). But if you aim to increase your weight load on 1 to 3 exercises per week, and keep that load steady for 2 to 3 weeks, you’ll start seeing results…wit

Let’s get real: the key to visible muscle is progressive overload and most women aren’t doing it right. I tell my clients to work hard every single week to increase their weight loads. Now listen…you’re not going to increase weights on every single exercise, every single workout, every single week. That’s just unrealistic (and honestly, not smart). But if you aim to increase your weight load on 1 to 3 exercises per week, and keep that load steady for 2 to 3 weeks, you’ll start seeing results…wit

211 views10 months ago

FacebookHolly Perkins, BS CSCS

Hands down one of the best moves you can do to improve strength, balance, and function. But most people butcher this move - so don’t be like most people 💪🏻 If your Bulgarian split squat feels awkward or uneven… it’s probably your setup. Here’s how to nail it so both legs get the same load—and you get stronger, faster. Save this for your next leg day. ⁣ | Holly Perkins, BS CSCS

Hands down one of the best moves you can do to improve strength, balance, and function. But most people butcher this move - so don’t be like most people 💪🏻 If your Bulgarian split squat feels awkward or uneven… it’s probably your setup. Here’s how to nail it so both legs get the same load—and you get stronger, faster. Save this for your next leg day. ⁣ | Holly Perkins, BS CSCS

377 viewsNov 6, 2025

FacebookHolly Perkins, BS CSCS

Need a quick stretch routine? Follow along with me now and I’ll show you exactly what I do when I need a quick open-upper! | Holly Perkins, BS CSCS

578 viewsJul 13, 2019

FacebookHolly Perkins, BS CSCS

Comment “TIPS” to get detailed resources for eating to build muscle (without adding fat) 💪🏻 To improve your body composition you’ve got to become more muscle and less fat. That happens best when you focus on building muscle instead of “losing” anything. But it’s not so easy to become more muscle when you’re over 40. In fact, it gets harder and harder each year because sarcopenia (muscle loss with aging) accelerates. There are 3 things my most successful clients have learned about becoming more

206 viewsOct 30, 2024

FacebookHolly Perkins, BS CSCS

Can Strength Training Reverse Menopause?!

97 views7 months ago

YouTubeThe Brave Table Podcast by Dr. Neeta Bhushan

This might be the realest thing I’ve ever said… If you’re over 40 and still chasing visible abs or defined arms, it’s time to hear the truth: Looking strong isn’t about willpower. It’s not about low carb. And it’s definitely not about doing more cardio. After 30 years of obsessing over this, I can tell you, it comes down to just three things: 1️⃣ Programming that’s designed to actually change your muscle (think: hypertrophy strength—not toning or random workouts). 2️⃣ Nutrition that supports mus

172 viewsNov 12, 2025

FacebookHolly Perkins, BS CSCS

If I felt fluffy, puffy, and a little off after the holidays… I wouldn’t panic. And I definitely wouldn’t do a detox “or extra cardio to “work it off”. Here’s exactly what I’d do to feel better in my body by next week: ✨ I’d stop judging myself and feeding self-loathing (it only makes things worse) ✨ I’d stay away from the scale and focus on ways to FEEL better ✨ I’d prioritize my strength workouts (without hitting it longer or harder) ✨ I’d eat every 3-4 hours and pair protein WITH healthy carb

602 views10 months ago

FacebookHolly Perkins, BS CSCS

The “Healthy” Habit That’s Secretly Ruining Your Progress

159 views8 months ago

YouTubeThe Brave Table Podcast by Dr. Neeta Bhushan

Doing everything ‘right’… but nothing’s changing? Discover 4 proven (and simple!) strategies that actually work Drop 23 in the comments if you’re ready for strategies. | Holly Perkins, BS CSCS

114 viewsAug 9, 2025

FacebookHolly Perkins, BS CSCS

I heard someone say, “Keep your knees behind your toes.” Most people would think, “Yep, that’s just basic squat form, right?” But then I remembered where that advice actually came from and how it’s been misunderstood for decades. It reminded me that oversimplified fitness rules can actually do more harm than good—especially when it comes to your knees, hips, and lower back. - The truth is, letting your knees move forward in a squat or lunge is not dangerous. - Forcing them not to move? That’s wh

335 views9 months ago

FacebookHolly Perkins, BS CSCS

Did you know there are two types of muscle growth—and only one really sticks around? If you’re a woman over 40, this is critical to understand. Sarcoplasmic hypertrophy is the temporary “pumped” feeling you get after a workout. It’s fluid and energy stored around the muscle—not actual muscle fiber growth. It fades quickly. Myofibrillar hypertrophy, on the other hand, is real, lasting change. It’s the strengthening and thickening of actual muscle fibers—and it’s the kind of muscle that stays with

167 views10 months ago

FacebookHolly Perkins, BS CSCS

You don’t want to miss this one. Here’s the truth most women never hear: You can be eating clean, lifting weights, and still lose muscle every single year. It’s called sarcopenia—age-related muscle loss and it’s happening whether you feel it or not. Even women who think they’re doing everything right are often missing one key factor: a smart, progressive strategy that actually builds and protects lean muscle. In Episode 77 of the podcast, I’m sharing: – Why your strength workouts might not be en

58 views9 months ago

FacebookHolly Perkins, BS CSCS

Why walking isn’t enough… and what actually works Walking is great, but it won’t build the strong, lean, energized body you really need to keep up with the life you love. That’s why I created my free 6-Week Strength Cardio Program — with the exact moves, sets, and reps you need to transform your strength and health… at home or at the gym. How surprised would you be if just 6 weeks could completely change how you feel in your body? Ready to feel unstoppable? Drop 6WEEK in the comments and I’ll se

229 viewsJul 12, 2025

FacebookHolly Perkins, BS CSCS

The barbell isn’t as scary as you think. In fact, it might just be your greatest untapped superpower. Most women underestimate what their bodies can do and end up staying stuck lifting the same “safe” weights. But here’s the secret: your body is built to adapt. When you challenge it, you get stronger, leaner, and more confident than you ever imagined. I’ve seen women in their 40s, 50s, 60s (and yes, even 80s!) step up to heavier weights and completely transform how they feel. It’s proof that age

77 viewsAug 9, 2025

FacebookHolly Perkins, BS CSCS

Losing strength isn’t just part of aging — it’s a sign your body needs more muscle. Here’s what most women don’t know: After 40, you start losing muscle every decade… unless you do something about it. Less muscle means less strength, lower energy, and a slower metabolism — even if your weight stays the same. The good news? You can rebuild what you’ve lost. And when you do, you’ll feel stronger, more energized, and more confident in your body — at any age. If you’re ready to find out what your bo

176 viewsAug 31, 2025

FacebookHolly Perkins, BS CSCS

Regardless of your age or activity level, you’re losing muscle right now because of sarcopenia. It’s a sad, sad fact of life 🤣 Sarcopenia is the biological decline of muscle mass that comes with each passing birthday. But you can slow the rate of loss to a large degree, and even halt it in the years before 60. After 30 years in practice, I’ve seen that my most successful clients avoid this big mistake: The mistake: Thinking that “more exercise” or working out harder in general helps. It’s doesn

17.2K viewsFeb 1, 2025

FacebookHolly Perkins, BS CSCS

3 signs you’re losing muscle (even if you think you’re doing everything right) You’re working out. You’re eating “pretty healthy.” But something still feels… off. If that’s you, your body might be sending an important signal. Here are 3 signs you could be losing muscle — even if you’re exercising regularly: 1. You feel weaker during your workouts, not stronger 2. Your body feels softer—even if the scale hasn’t changed 3. You’re tired more often, even after a full night of sleep This isn’t just “

399 viewsJul 9, 2025

FacebookHolly Perkins, BS CSCS

📣 Exciting Announcement! 📣 I’m thrilled to share that @jbeentraining has officially been named as my Lead Strength Coach. My dream has always been to build a team of incredible women to help me on my mission to help women around the world learn how to strength train right. I always knew I couldn’t tackle this mission alone, and it took some time to find the perfect person to work alongside of me, bringing her own unique experience. JBeen has been in my community for as long as I can remember.

333 viewsNov 28, 2024

FacebookHolly Perkins, BS CSCS

Think creatine is just for bodybuilders? Think again. If you’re a woman over 40 and you want to feel strong, lean, and energized… this supplement might be your new secret weapon. Here’s the truth: You start losing muscle after 30 and that’s one of the biggest reasons you feel tired, gain belly fat, and start noticing “aging” in your body. But guess what? You can rebuild muscle at any age. And creatine helps make it easier. - More strength - Faster recovery - Better muscle tone - Real results In

161 views1 year ago

FacebookHolly Perkins, BS CSCS

Holly Fit Gym Top Try‑On: Looking for a Gym Top Clip

3.1M views6 months ago

TikTokhol.griffith

Save this video for the ultimate ab burn😰😰 Perform each exercise for 30 seconds and try for 3 rounds and I promise your core will never feel so strong💪 #abworkout #standingabs #standingcoreworkout #sixpack

4.3M viewsOct 2, 2023

Chest Building 101 📝 full program 🔗 in b!0 (try it fr33) #chestbuilding #buildmuscle #musclebuildingworkouts #gymbeginner #gymcore If you’re trying to build a bigger chest, this is how I would go about structuring your chest workout. 1️⃣ Incline DB Press or Incline Machine Press I’d start with a movement that’ll target your upper (clavicular) chest more in a lengthened position. The upper chest area as a common weak point for a lot of people. So this is why I think we should start with it. Tha

2.4M viewsNov 5, 2024

Built in bra tank tops! 🙌 Workout, run errands, or just look cute in these all spring & summer long. 🌸 10/10 reccomend! #tanktops #builtinbra #workouttop #activewear #tiktokshop @ATTRACOOfficial

435K views8 months ago

TikTokmindy_lou

Send to your gym buddy for your next session!!! looonnnnngggg awaited glute workout, sorry it took so long😬 this is a full glute workout using dumbbells which means it’s great for busy gym times as you dont need to wait for any machines #gluteworkout #gluteworkoutforwomen #dumbbellgluteworkout #gymtok #gymworkout #workout

1.5M viewsNov 6, 2023

Full Body Dumbbell Workout - No Gym Anxiety!

520K viewsOct 1, 2023

TikTokhollyhaganx

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