The Science of Graceful Aging

The Science Behind Why it Gets Harder as You Age.

Let’s face it…no one wants to get older.

I even hate mentioning it because it’s such a downer.

But here’s the deal…

If you want to age gracefully, prevent brittle bones, and remain strong so you can run around with your kids (and their kids), listen up.


Sarcopenia is the natural loss of muscle that occurs simply from the aging process (and is mother nature’s not-so-funny joke she plays on us all).

Simply by getting older, you are going to lose muscle.

Loss of muscle means…

  • Slowed metabolism
  • Hormone imbalances
  • Increased risk of injury
  • Brittle bones
  • Increased body fat

It’s not pretty.

But… there’s a lot you can do about it.

How to Reduce Muscle Loss That Comes With Aging

  1. Include at least two strength workouts every week. This study reports that even just two workouts each week will help reduce your risk of brittle bones.
  2. Strive to increase weight loads during workouts every 2-3 weeks. It helps if you have a progressive resistance program to follow (rather than doing the same stuff week after week).
  3. Aim to increase your Non Exercise Activity Time (NEAT) each week to 100 minutes. This includes any movement like grocery shopping, cleaning, climbing stairs, walking the mall.
  4. Practice stress management techniques. Chronic stress causes an elevation in the catabolic hormone cortisol. “Catabolism” is the metabolic process of breaking down molecules and tissues. Stress management techniques help reduce cortisol.
  5. Balance blood sugar by eating a combination of lean protein, healthy fat and high fiber carbohydrates every 3-4 hours. By stabilizing your blood sugar, you avoid catabolism, and provide a constant flow of nutrients to muscles and organs.

I believe that if you are over 35 and have not been strength training consistently, it’s time you start…now.

And if you are over 40 and strength train less than twice per week…

You need to get on it NOW! You’ve got some catching up to do.

And for all women, everywhere, I believe…

Strength training is the most important part of your overall health and wellness strategy.

Consistent strength training has extensive and powerful benefits that can’t be duplicated any other way.

Maintaining your lean muscle as you age is literally the elixir of life.

Want more guidance?

Be sure to watch my new masterclass HERE.

Download my free 6 Week Interim Workout Program HERE.

Join me for The Comeback or The GLUTES Project.


10 replies
  1. Anonymous
    Anonymous says:

    I started strength training at 58 and have not looked back since. In 2017 in bought the Glute Project and the Lift to Get Lean book. For myself, Holly’s insight and mindful approach to strength training enabled achievable results. The best benefits of the lower body strength training, many squats and dead lifts came a couple of years later when I had my first bone density scan at 62. I had a remarkable bone scan score. I am thankful that I started strength training when I did. A good diet with enough calcium from food helped me achieve the outstanding score. Way to go!

    • Holly Perkins
      Holly Perkins says:

      Omg WAY TO GO! (Your comment was posted as “Anonymous” so I don’t know who you are) but I’m THRILLED to see this comment. Good for you. Proud of you and cheering for you!

  2. Anonymous
    Anonymous says:

    Yes! I do believe STRENGTH TRAINING is EVERYTHING!! Luckily I love ?️‍♂️ so for me it’s not difficult to be consistent. I train 3 times a week and do cardio 3 times also. I am not worried about not having enough calcium because I eat a very balance diet. Also ?️‍♂️ helps me with my mood and energy.

    • Holly Perkins
      Holly Perkins says:

      Hi Yvonne! While I do still love baladea and think it’s a great program, the company closed so it’s no longer available, and there is no ongoing support!

      • Yvonne
        Yvonne says:

        I actually bought the program when it came out but never used it. I was just wondering if you consider this a viable program for the type of exercise you were describing in the article. The program is actually still available on Amazon.

        • Holly Perkins
          Holly Perkins says:

          Hi Yvonne: Yes, it’s still a good program, of course. You will be able to build a certain amount of strength, then will also want to include some other dedicated days of strength training with some dumbbells. I see baladea as a foundation, and then you’ll want to include more traditional strength training on top of it! Give it a try and let me know what you think of it!

  3. Paula
    Paula says:

    This was so helpful! I’m turning 61 in May and have replaced three out of five cardio workouts with strength training for the past year. I can really feel a difference in core stability and overall stamina. I have also been following ‘time-restricted’ eating (16 hours fasting with an 8 hour eating window, noon to 8 p.m.) which has also made a difference in my energy, focus and weight control. I enjoy your workouts and appreciate your informative posts.


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