One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Specificity in training 
• Muscular strength vs. endurance 
• Myofibrillar and sarcoplasmic hypertrophy 
• A “hard” weight load 
• The ideal amount of reps for women
• Progressive overload
• A prep set 
• My 15-12-10-10 approach
• Adjusting to the demand of an exercise 

Resources Mentioned:

• Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
• Apply for The Body Composition Project HERE 
• Research on fundamentals of resistance training HERE 
• Research on optimum repetitions for the development of strength HERE
• Research on specificity of repetition maximum training zones HERE 
• Research on periodized strength training HERE
• Research on the influence of resistance training volume and periodization HERE
• Research on sarcoplasmic hypertrophy in skeletal muscle HERE
• Research on effects of estrogen on musculoskeletal performance HERE

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.

If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.

I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest! 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Why you need to eat breakfast 
• Prioritizing strength training
• Tips for strategically balancing your diet 
• How to eat regularly throughout the day
• Fueling up before a workout 
• Believing in your body’s capabilities 
• The benefits of building muscle 

Resources Mentioned:

• Listen to the first 17 episodes of Holly Perkins Health Podcast HERE
• Join the waitlist for The Body Composition Project HERE 
• Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERE
• See the research on building your muscles and reducing your diabetes risk HERE
• Research has shown that greater muscle mass is a consistent predictor of better bone health in older women. 

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.

Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late. 

Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation. 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Types of inflammation 
• Elevated silent inflammation
• How inflammation links to estrogen 
• Common symptoms 
• Habits to manage and heal inflammation 
• Anti-inflammatory diet tips
• Altering your workout routine 

Resources Mentioned:

• Listen to the first 16 episodes of Holly Perkins Health Podcast HERE
• Join the waitlist for The Body Composition Project HERE 
• Episode 1: *This* Is Actually The Fountain of Youth
• Episode 3: When Your Workout Isn't Working
• Episode 6: How to Strength Train Right (Women 40+) 
• Research on tests for inflammation HERE
• NIEHS research on inflammation HERE
• Research on environmental insults HERE
• Research on the anti-inflammatory effect of exercise HERE
• Research on the perimenopause phase in relation to disease HERE
• Research on chronic inflammation HERE
• Research on inflammation in the etiology of disease HERE

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.

Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! 

In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Preparing for your strength training  
• At home strength training 
• The importance of using the right equipment 
• Finding the training plan for you 
• Start slowly to solidify your technique 
• Muscles and exercises to prioritize 
• Embracing the process 
• Tips for your optimizing your diet 

Resources Mentioned:

• Listen to the first 15 episodes of Holly Perkins Health Podcast HERE
• Join the waitlist for The Body Composition Project HERE 
• Check out my 6 Week Strength Training and Cardio Plan HERE
• Buy Lift to Get Lean HERE

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.

Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body. 

Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss. 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• How to find the sweet spot of calorie deficit 
• Why you need an extremely personalized approach to weight loss
• The reasons most generalized diets fail 
• A simple way to estimate your daily calorie intake 
• Tips for the final stretch of weight loss to improve body composition

Resources Mentioned:

• Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
• Join the waitlist for The Body Composition Project HERE 
• Episode 2: The Problem With Losing Weight 
• See the research on optimal diet strategies for weight loss and weight loss maintenance HERE 
• See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE 
• See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE 

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.

Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire. 

The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time! 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• My experience with menopause 
• Taking an honest assessment of your habits and your activity level 
• Why you need to be eating breakfast 
• How stick to strength training and forget about eating low carb
• The truth about fasting

Resources Mentioned:

• Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
• Join the waitlist for The Body Composition Project HERE 
• Listen to Episode 3 HERE
• Research on genetics of early and normal menopause HERE 
• Research on the role of estrogens in energy balance HERE 
• Research on the role of estrogen in metabolism HERE 
• Research on postmenopausal energy expenditure HERE 
• Research on weight gain at midlife HERE

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.

Which supplement helps preserve muscle and maximizes the muscle you're building? In this episode, I illustrate how creatine fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! 

After the age of 30, you lose between 3–8% (or more!) of your muscle mass each decade. I will share everything you need to know about creatine and why it supports lean, quality muscle mass. So keep listening. This episode is for you. 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Three facts about creatine
• Three considerations about creatine 
• Four ways creatine fights age-related muscle loss
• Is creatine supplementation right for you?
• Nutritional strategies > supplementation
• How to incorporate creatine into your routine

Resources Mentioned:

• Listen to the first 12 episodes of Holly Perkins Health Podcast HERE
• See the research on creatine ingestion strategies HERE
• See the research on sarcopenia, frailty, and diabetes HERE
• See the research on muscle tissue changes with aging HERE
• See the research on creatine questions and misconceptions HERE
• See the research and recommendations for ISSN nutrition HERE

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.

Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that!

I haven’t had an injury in over 10 years thanks to these exercises. I detail why (and how!) these five exercises work, plus tips to incorporate them into your routine. To enjoy your life, you’ve got to have a strong, resilient, well-fueled body. So stay with me. This episode is for you. 

My FREE Health State of The Union Address event is happening January 31, 2024 at 8pm EST. We’ll discuss protein intake, building muscle, navigating pre- or post-menopause, plus current nutrition trends. (And stick around for the digital community meetup afterward!) Sign up at hollyperkins.com/event. 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• Why these exercises will improve your body (and life!)
• 1st exercise: The Leg Press
• 2nd exercise: Reverse Grip Lat Pulldown
• 3rd exercise: The Walking Lunge 
• 4th exercise: The Deadlift
• 5th exercise: The Bench Press
• How to complete these exercises

Resources Mentioned:

• Listen to the first 11 episodes of Holly Perkins Health Podcast HERE
• Watch tutorials on my Women’s Strength Nation YouTube Channel HERE
• Grab a copy of my book Lift to Get Lean HERE

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.

Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner! 

First, I share my struggles and victories relating to deep fatigue, depression symptoms, and mood swings — and how my body and weight fluctuated in response. I detail three steps to help connect emotions and thoughts and provide context around my iteration(s) of this work. This is a fun, powerful process to help you create your ideal scene. 

You can dream BIG, without the self-sabotage. But it requires both patience and dedication.   Are you ready to uplevel your life??

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• My struggle with deep fatigue, depression symptoms, and mood swings
• Three notes about manifesting the body + health you want
• Step 1: Visualize and experience the feeling of your achievements 
• Step 2: Write down your goal as if it’s already true 
• Step 3: Rehearse what you wrote
• Examples of how my dreams manifested 

Resources Mentioned:

• Listen to the first 10 episodes of Holly Perkins Health Podcast HERE
• The University of Santa Monica’s Spiritual Psychology Program 

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.

Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — including life’s challenges!

First, I detail how I first entered the self-development world and why increasing my physical strength bolstered my emotional capacity. I share the link between blood sugar and mood and offer three concepts + action steps (including a mindset exercise!) to improve your biology and increase emotional resilience. This is my outside-in approach to physical and emotional strength. And now YOU have the inside scoop.

Try loving your body more by taking better care of it today. And see how you feel tomorrow.

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!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

• My “outside-in” approach to life-improvement
• How behaviors can change biology
• My self-development entrance while living in New York
• The link between blood sugar and emotions
• Three concepts to improve your physical and emotional health 
• A mental reframe exercise + tips

Resources Mentioned:

• See the research on ​​physical activity, mental health, and well-being HERE
• See the research on the association between exercise and mood HERE
• See the research on the evidence about physical activity and mental health HERE
• See the research on generalized anxiety disorder and diet HERE
• See the research exercise and mental health HERE
• Listen to Episode 4 of The Holly Perkins Health Podcast HERE

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.