Holly Perkins Blog

Woman doing a dumbbell workout for strength training during perimenopause.

7 Exercises to Do Everyday During Perimenopause Jul 02, 2026

Woman doing a dead hang on a pull-up bar, showcasing a lean, ripped back.

Workout Tips For Getting Lean and Ripped Jun 30, 2026

Woman in black workout clothing holding a weighted ball overhead, showcasing strong back and shoulder muscles during a functional strength workout focused on building muscle, bone density, and longevity in a women-only gym environment.

Women Only Gyms: 5 Powerful Workouts Every Woman Should Be Doing for Strength, Bone Density, and Longevity Jun 25, 2026

Close-up of a fit woman’s torso holding a dumbbell, highlighting lean muscle development, core strength, and resistance training benefits for women over 40.

Strong Over 40: The Science of Building Muscle, Strengthening Bones, and Living Longer Jun 19, 2026

Close-up image of two women’s legs resting after a lower body workout, highlighting recovery and muscle relaxation in the quadriceps, thighs, and lower body after exercise.

How to Stretch Quadriceps Safely for Women Who Sit All Day Jun 18, 2026

Woman holding a yoga mat, highlighting toned legs and back muscles, representing beginner-friendly quad stretches to help prevent lower back tightness.

Best Quad Stretches for Beginners to Prevent Lower Back Tightness Jun 11, 2026

Woman performing a deep quad stretch on a mat, demonstrating flexibility and lower-body mobility, highlighting quad stretch benefits for women over 40.

What Every Woman Should Know About Quad Stretch Benefits After 40 Jun 04, 2026

Woman over 40 lifting a kettlebell overhead to build lean muscle, improve muscle tone, and get stronger through strength training.

Muscle Toning, Protein for Women, Workout Tips, and Getting Strong Over 40 - Listener Q&A Jun 02, 2026

Close-up photo of a woman’s feet highlighting foot muscle engagement and strength, supporting exercises to strengthen foot muscles at any age.

How to Strengthen Foot Muscles for Women at Any Age May 28, 2026

Woman with toned legs lying on her side holding a large exercise ball, highlighting lean muscle definition and sculpted glutes in a minimal studio setting.

Tone Legs for Women Without Bulking Up May 21, 2026

Wheat bread topped with fresh blueberries, representing a balanced, whole-food ingredient choice often used when tracking macros for women’s nutrition and healthy eating.

How to Track Macros the Right Way for Women May 19, 2026

Bowl filled with a variety of whole foods like lean protein, grains, and vegetables, representing balanced calorie intake for women aiming to build muscle and stay lean.

How Many Calories to Gain Muscle For Women and Stay Lean May 14, 2026

Dumbbells, kettlebell, and workout towel arranged on a dark wooden floor, representing strength training and fitness for women over 50 focused on building energy, vitality, and healthy aging.

Women's Health After 50: The New Rules for Strength, Energy and Vitality May 13, 2026

Woman holding dumbbells during a strength training workout for Mental Health for Women: Fitness and Nutrition Tips That Work. Fitness and balanced nutrition can support mood, energy, resilience, and overall well-being for women.

Mental Health for Women: Fitness and Nutrition Tips That Work May 08, 2026

High-protein foods including eggs, chicken, fish, beans, and nuts arranged on a table, illustrating daily protein intake for building muscle and losing fat.

How Much Protein Per Day to Build Muscle and Lose Fat? May 07, 2026

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