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...