Kinesiology is the study of human movement. It is the science of how and why your body moves the way that it does.

And this stuff is my passion. 

Did you know that if you have a muscle group that is weak, it creates an imbalance in the way that you hold yourself upright in space? This imbalance then causes biomechanical energy loss, which then causes inefficiencies that leave you feeling drained.

This is exactly why weak muscles cause you to feel depleted, tired and run down.

Nearly every single client I have ever worked with (male or female) has at least one major muscle weakness somewhere in his or her body.

This spells t-r-o-u-b-l-e! Even more so if you are a woman.

A powerful thesis out of Brigham Young University (2015) reports, “A low level of fat-free mass (muscle) is an indicator of poor health and greater risk of disease.”

This means that the less muscle you have, the more at-risk you are for diseases like,

  • Dyslipidemia (most often high cholesterol)
  • Hypertension (high blood pressure)
  • Obesity
  • Type 2 Diabetes
  • Stroke
  • Insulin resistance

If this doesn’t wake you up, I’m not sure what will.

You are at risk.

I am at risk.

Your genetics and various life habits influence your future. I don’t say this to be a fear-monger. I say this because I lay awake at night feeling tremendous responsibility to help us all avoid the challenges that come along with life.

It’s over-responsibility, for sure. But it’s the path that I’ve chosen, and I am here to help illuminate a path towards a happier, healthier future for us all.

So today I’m bringing you 3 moves that you must be doing for improved strength, enhanced lean muscle mass, better mechanics, and reduced risk of injury.

Variations of these 3 moves appear in everystrength program I create.

That’s how powerful they are.

Check out this week’s new video right nowto know the moves that you need to be doing every week…

This Week’s Exclusive Content

2 More Moves I’d Add to Your Program If I Could (And Why)

The three moves shown in today’s video below focus on your lower body, back and chest. In a perfect world, you would also include a move for your shoulders, and an additional move for your lower body. Therefore, I’d add…

Barbell Overhead Press

Pressing your arms over your head is a movement that you most likely need to perform on any given day. So therefore, why wouldn’t you strengthen this movement pattern? It’s SO important to strengthen how your upper body presses upward! Check out how to perform this move here…

Walking Lunge

If you don’t know already, I LOVE walking lunges because they are SO IMPORTANT! Basically, walking lunges are an exaggerated walking or running motion. And, you walk around all day…so why wouldn’t you strengthen this movement pattern? This move also improves your butt muscles in a big way. I do these every week (and sometimes every day) religiously.

If you combine these two moves with the three in today’s video, you’ve got a comprehensive strength workout!

Want to hear even more on this topic?Join me live every Wednesday on Facebook and Instagram and I’ll be talking more in depth and answering your questions. Check out “LIVE with Holly” by clicking HERE.

Stay strong, friend!

6 replies
  1. Deborah
    Deborah says:

    Regarding the overhead barbell press, is there a substitute exercise? I am having some trouble with shoulder impingement and avoiding overhead weights for awhile. Thank you!

    • Holly Perkins
      Holly Perkins says:

      Hi Mona,
      Goblet squats can easily be done at home; all you need is a pair of dumbbells (which can be used for all 3 moves). A modification for reverse grip pulldown would be to use resistance bands; all you would need is a door anchor/attachment to loop the resistance bands through. And lastly, the bench press can be modified by using dumbbells instead of a barbell – if you don’t own an exercise bench, you can further modify the move by simply laying on the ground (on top of a yoga mat).

      Hope this helps!

      In Strength,


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