How to Strength Train Right (Women 40+)

building muscle general health strength training Dec 05, 2023

Progressive resistance strength training is medicine...not only for your body, but also for your soul, especially if you're over 40.



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Today’s tips are going to cover three areas that impact your success the most when it comes to your strength training. They include Programming, Intensity, and Volume. 

Today we are talking about the most effective way to build the muscle you need. Meet strength training — medicine for the body and the soul. In this episode, you’ll learn about the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!

First, I share why strength training became my way to challenge genetics. I detail common strength training programming mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.  

If you're a woman over the age of 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you. 

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? This program is designed to reduce systemic inflammation from overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without making you feel wiped out. Head over to 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! Stay strong my friend. 

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. Your review helps my podcast to perform better. This means it will reach more people — and that means YOU helped another person, somewhere, who needed it today! Oh, and be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

  • My glute-focused strength training program 
  • The importance of sticking to a strength training program
  • The principles of strength training programming
  • Intensity considerations for strength training workouts 
  • Two kinds of muscle hypertrophy
  • How to approach the volume of strength training 
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • See the research on the inflammatory response of resistance training HERE
  • See the research on resistance training for health and performance HERE
  • Read the 7 tips for a safe and successful strength-training program HERE
  • Access The Glutes Project HERE
  • Listen to Episode 3 of The Holly Perkins Health Podcast HERE


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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 health care professionals for any such conditions.

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Each week you'll get free info and tips to create the body you need to keep up with the life you love. Creating your best body ever is one part effort and one part desire. With 30 years of hands-on experience I can show you the fastest and easiest way to become empowered so tomorrow you'll wake up feeling unstoppable.

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