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.

I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain?

I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you!

Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress!

Topics Covered:

• My top tips for strength training and weight loss during perimenopause
• How to improve your body fat percentage if you have no weight to lose
• Using nutrition to improve blood glucose regulation
• Why you can still build muscle with arthritis
• Single joint exercises to activate and strengthen your glutes

Resources Mentioned:

• Listen to the first 38 episodes of Holly Perkins Health Podcast HERE
• See the research on menopause 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
• 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.