Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse.

I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen. 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.

Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on

Tuesdays.

Topics covered

• The surprising connection between muscle weakness and pain
• How strength training helps improve runner’s knee
• Why most people focus on relief instead of prevention (and how that keeps you stuck)
• The #1 strength training consideration to reduce pain without making it worse
• My simple plan to start feeling stronger, healthier, and pain-free

Resources Mentioned

• Research on resistance exercise for knee osteoarthritis HERE
• Research on resistance training in musculoskeletal rehabilitation HERE
• Research on trunk, hip, and knee exercise programs HERE
• Research comparing two periodized exercise programs HERE
• Research on the epidemiology of weight-training sports injuries HERE
• Research on exercise for chronic pain HERE
• Research on knee crepitus HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

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Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.

Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often.

I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen. 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.

Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on

Tuesdays.

Topics covered

• How to correctly and confidently use a barbell
• Why a barbell is easier to manage than dumbbells
• High resistance, low repetition moves are the sweet spot for women over 40
• Debunking common barbell myths
• Tips for incorporating a barbell in your workout

Resources Mentioned

• Find the 5, 6 and 7-foot CAP barbells HERE
• Research on resistance exercise for knee osteoarthritis HERE
• Research on resistance training for musculoskeletal rehabilitation HERE
• Research on weight-training injuries HERE
• Research on the effects of strength training on women HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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,...

Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.

As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.

Sign up now for The Body Composition Project waitlist HERE!

Topics covered

• Using body weight as a barometer is not effective
• Proof that menopause side effects aren’t forever
• Benefits of a progressive resistance strength training program
• Learn the best exercises for building muscle
• The relationship between muscle building and nutrition
• Benefits of the Strength Without Stress program

Resources Mentioned

• Listen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HERE
• FREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access!
• The waitlist for The Body Composition Project is now open HERE
• Research on body composition assessment HERE
• Research on the faults of body mass index HERE
• Research on the links between body composition and cardiorespiratory fitness HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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...