As you know, I absolutely refuse to accept that age is a limitation in your journey to supreme health and fitness.

For real.

You and I both know women that older and in better shape than us, right? I can name at least 5 women who are powerful examples of this. One of the most inspiring women ever is Ernestine Shepherd, who is an 81 year old total badass.

Yes, the game changes with every year that we age, but, in some ways it actually gets easier to reach your goals because you come to know your body better.

You come to learn what your body needs to feel best, what makes you feel like poop, and all the quirks that make you, you.

Personally, I am finding that I continue to get in better and better shape with every year that I get older. Ernestine’s got some competition coming her way ladies!

Hear me loud and clear,

It is absolutely possible for you to get into better shape with every passing year.

It is possible for you to defy the odds and show the world what you can do.

Yes, you can get into the best shape of your life, regardless of the number of years that your body has been on this earth.

So, stop limiting yourself. Stop allowing yourself the excuse that age is holding you back. It’s not. YOU are holding you back.

That being said, the rules of the fitness game do change with each passing decade. Fitness after 35 does require some knowledge and skills. And I am here to help you!

Check out this week’s new video…

Holly started Women’s Strength Nation to improve the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!

Stay strong, friend. 

Want to hear even more on this topic?

Be sure to check out “LIVE with Holly” HERE! 

3 replies
  1. Helen
    Helen says:

    Hi Holly. For the 2 cardio workouts per week that your recommend where you have greater intensity, do you recommend at age 50 doing the EPOC model where you allow your HR to go into the 80-85% rate for say a TOTAL of 12 minutes over the total time of your cardio workout? Meaning at 80% for say 1 min then back down to 60% for 2-3 minutes then back up. Or do you feel that that hR is too intense for women who are 50?

  2. Anonymous
    Anonymous says:

    Hi LJ! I have been learning a lot myself about hi-rep vs low rep resistance training in the body-building (physique enhancement) world. Both approaches work for building muscle. The point is not the weight on the bar but the intensity on the muscle if you’re trying to build muscle. So, aim to take your muscle to failure for each set (or pretty close to it depending on your current health & experience with lifting weights).

    Taking your muscle to failure (or pretty close) means that you can’t squeeze out any more reps for that set–you are done for that set! You now have to rest that muscle (1 – 2 min rest) before starting your next set.

    So, whether you’re working with a weight that takes your muscle to failure at 8 reps, or 20 reps both will help you build your physique & get stronger. In fact, it’s good to work the entire strength curve (low rep sets up to high rep sets & different exercises for each body part so you target that muscle from different angles).

    As far as your Pump classes go, you may have to experiment with different weights to see which ones take your muscle to failure (or close to that) so that you feel that you’re getting a quality workout. It may be better to switch to a program designed for you & your goals so that you know your time spent in the gym will be well spent 🙂

    Always take your time warming up your muscles before loading them with resistance. this will prep your muscles, joints and connective tissue for the workout and help prevent injury.

  3. LJ
    LJ says:

    Holly, can you address high rep (20-30) v. low rep (8-12) workouts? Recently I heard you say some of your clients do Body Pump, and that you thought Body Pump was an acceptable strength workout (with some pacing tweaks). I have taken a couple body pump classes and always leave feeling like “what was that?” — so many high reps, I think all I am accomplishing is muscle stamina, can I gain muscle mass through high reps? I always thought high reps were part of the equation once you had a good foundation and were trying to shred down. Am I wrong? Are high rep workouts a good way to gain generally, and what about for us in the 50+ crowd?


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