3 Steps to Strength

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I’m SO excited to share the news that my first book is now available on shelves everywhere! Click HERE for a fun video of my book release day! It was a long (and sometimes very un-glamorous) journey to get here and it’s still a bit surreal. I put my heart and soul into this book in an effort to help women.

See, we women…we suffer! We are good at so many things, and add suffering to that list! We all have our own unique ways, but there is a through-line of suffering amongst us. For me, it was in my 20’s. I felt downright awful nearly every minute of every day. And yet, I suffered through for years because I thought it was just a fact of life. That’s so sad! How do you suffer? It could be chronic aches and pains, it could be fatigue, or it could be brain fog.
I know within my heart and soul, that a consistent and effective strength training program will alleviate a massive part of your suffering. This isn’t just my crazy idea; there is tons of science to support it!

I want you to be better. I want you to feel strong and resilient. I want to help you with a tool that I am passionate about.

In my new book Lift to Get Lean, I identify 3 critical steps to effective strength training. If you use these 3 steps, your experience in the weight room will finally be a positive one! These 3 steps are a great place to start if you are ready to address and resolve your own style of suffering.

Step 1 Technique Trumps Everything
Above all else, dedicate some of your mental bandwidth to learning excellent technique. Buy my book, research online, or hire a professional. Whatever works for you, just make sure that you “check your tech!”

Step 2 Speed of Movement
There are two phases to all basic movements: a “hard” phase and an “easy” phase. You want to move quickly on the “hard” phase, and slowly on the “easy” phase. There is one other component to this step that you can read about in my book.

Step 3 Last 2 Reps
Technique trumps everything, right? Every repetition should be awesome except the last 2 reps of every set. The last 2 reps of each set should start to look a little sloppy. This ensures that you are taxing the muscle enough to inspire progress.

To get you started I’ve created a new Get Strong Workout just for my Inner Circle friends! You’re definitely a friend, so click HERE to see short video tutorials of the moves in this workout! It’s really easy to follow: Simply complete 3 sets of each exercise for 12 repetitions with 1:00 rest in between each set!

If you’re ready to transform your body – and your life – and are eager for more strength training, you can find my book in your local bookstore, Barnes & Noble.com, and on Amazon HERE. Or, you can get an autographed copy of my book HERE.

I’d love to hear from you! Tell me what you need. How can I help ease your suffering? I’d like to offer you more free content and just need to know what you’d like! Don’t be shy – please share your thoughts in the Comments below!


3 replies
  1. Brigitte
    Brigitte says:

    Yes I was referring to those videos with the pink tank. Thank you very much for your answer. Looking forwards to the new series!


  2. Brigitte
    Brigitte says:

    Hi Holly,

    The way you exercise in the demos, does that correspond to the tempo you recommend in the book, 2 on the hard, 4 secs on the easy? It looks faster then that? Also I bought the book but I am wondering how to make substitutions for a home gym as I do not have access to a gym?

    I don’t know if you get answer questions on here.


    • Holly Perkins
      Holly Perkins says:

      Hi Brigitte! Just so I’m clear, exactly which demos are you referring to? If you are referring the ones where I am in a gym setting wearing pink on top and purple pants, yes, I am demonstrating the speed technique from the book – however, it is NOT pronounced in the videos. I will be filming new videos in June where the technique will be more obvious, AND it will be series that specifically can be done at home, on the road, or wherever. It will be a band-based workout! Stay tuned!


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