If you've been working hard and trying to improve your body composition, you may be just doing too much of the wrong things.

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There's a lot you can do nutritionally, but I will tell you this — strength training is one of the best ways that you can teach your body to better manage inflammation. It's the whole piece of the puzzle.

Episode Summary:

If you are working hard but still not seeing the results you want, this episode is for you.

Here is a wake-up call. Around 40 percent of women over 50 will experience an osteoporotic fracture in their lifetime, and hip fractures can be devastating. Your best defense is strong bones, and the most powerful way to build them is strength training.

I see plenty of women eating well and lifting weights, yet their DEXA scans still show muscle loss. Not ideal. In this episode, you will discover the surprising shifts that happen in your 40s and 50s, why your workouts and nutrition might be working against you, the biggest mistakes midlife women make, and a sneak peek into my next lab master class, Stronger Every Week.

Show Notes:

When I was younger, I rolled my eyes at the idea that menopause made fitness harder. Cringe. But here is the truth: as estrogen drops, inflammation rises. This is not just about hot flashes or a slower metabolism. It is about a fundamental shift in your biology. Regardless of the diagnosis, inflammation is often the common enemy, and strength training is one of the most powerful tools we have to calm it down.

The first reason you are not seeing results: too much exercise at too high an intensity. Women over 40 often need less all-out work than they think. Too much high-intensity exercise can lead to unstable blood sugar and rising cortisol, which can lead to cravings and energy crashes. And when you are not fueling properly, your body will break down muscle to power your workouts instead of building it. The best intensity comes from two places: heavy reps inside strength sets and short bursts of cardio intervals followed by real recovery.

Reason two: missing progressive overload. Muscle is your secret weapon for a firm body, better metabolism, more energy, and sustainable fat loss. One pound of muscle burns three times more calories than one pound of fat, and the metabolic benefits go far beyond that. Start tracking your effort along with reps and weight so you can see your strength increase month by month.

Finally, reason three: chasing the number on the scale. True success is about increasing lean muscle, not lowering body weight. Get a DEXA scan for body composition or try an in-body scan, then use progress photos every two weeks to stay on track.

Changing your body is not easy. It is not supposed to be. That is how our bodies protect us. But after thirty years of coaching, I can tell you the underdog often wins. Even if you think you are too far gone or you have never been lean and athletic, you can turn it around.

I hope you enjoyed this episode!

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s 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’re listening. Grab a screenshot of your review before posting it and upload it 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.

Topics Covered:

• (09:51) Inflammation is the root of all evil
• (16:06) You’re doing too much of the wrong stuff and seeing no results 
• (20:45) When you destabilize blood sugar, you drive up cortisol 
• (21:23) If you’re not fuelling correctly, your body fuels from muscle 
• (24:20) Get free access to my program, Strength Without Stress
• (32:02) Stop using your bathroom scale as a success metric!
• (36:39) How to track your body composition
  
  
  

Resources Mentioned:

• Research on resistance training for improving bone density in menopausal women
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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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.