Ep 43: Exercises + Weight Loads Every Woman Needs

The Holly Perkins Health Podcast

With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.

In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.

Topics Covered:

• The importance of preserving your muscle mass and bone density
• Proof strength training empowers you
• The role of strength training on musculoskeletal health as you age
• Why it’s never too late to start strength training
• How to achieve progressive overload
• Barbell back squat
• Bulgarian split squat
• Barbell bench press
• Romanian deadlift

Resources Mentioned:

• Listen to the first 42 episodes of Holly Perkins Health Podcast HERE
• Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE
• Buy Lift to Get Lean HERE
• Check out The Body Composition Project HERE
• See the research on why strength training builds more than muscles HERE
• See the research on the effects of resistance exercise on bone health HERE
• See the research on the effects of resistance exercise on mineral density in older adults HERE
• See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE
• 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 health care professionals for any such conditions.

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