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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Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

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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Of all the health initiatives that you could adopt, few have the influence that strength training has. When you become stronger, you'll improve hundreds of health markers and actually start enjoying your life. When you achieve these weight loads for these exercises, you'll improve not only muscle mass and strength, but also bone mass and bone density. You want this, right? So keep listening. Hello and welcome to a brand new episode. I am so glad that we are both here. If you're new around here, welcome. I'm Holly Perkins, and after 30 years in practice, I am certain that I have discovered the secret ingredient to living forever. That is right. This is the fountain of youth that will keep you young until the end of time. And yes, I'm exaggerating here just a wee little bit, but I will say that without a shadow of doubt, progressive resistance strength training is the most important health initiative that has the biggest impact on your overall health. If you want to feel good now and actually start enjoying your years ahead, start lifting weights like you mean it, my friend. If you want to improve energy, become leaner and reduce your risk of heart disease, neurodegenerative diseases and metabolic disorders, please follow along right now. Take some notes, because what I teach can change the course of your life. That is not an exaggeration. And before we get into the exercises and weight loads that you should be doing, I have some very, very, very big news. After many years of blood, sweat and oh yes, plenty of tears, I am so thrilled to announce that I am joining the ranks of esteemed authors at Simon and Schuster and that my next book is officially in development. If you have been around here for a while, you know that this is some seriously big news. I literally cannot believe that I get to work with one of the best publishers in the business, and I have the most incredible team behind me. It's literally the dream come true, and as they say, all in divine timing. I really believe that, because this is the book of a lifetime, I am so excited you are going to love it, and I'm writing it for you, my friend, after all of these years coaching women, I can tell you that hands down, the best way to live your best life is to prioritize your physical health. There is absolutely nothing more important than your body, and as we consider all of the different things that you could do to improve your health now as well as into the future, I'm going to show you that one thing really does Trump them all, and it's where you should be putting your focus.

Nearly every marker of your health improves when you focus on this one aspect, the musculoskeletal system. It is your largest organ system by far, and it governs movement, aging, energy metabolism, mood and injury prevention. And since this has been my wheelhouse now for 30 years, I really do believe I'm the perfect person to write this book for you. So please follow along, so that you can be the first to hear more about my next book, muscle and bone. And today's episode is perfectly related. Here's the thing, no one wants to decline as they age, and neither do I do you No. And here's the cold, hard truth, if you don't take action to preserve your muscle mass and bone density, you will lose it. You're losing it right now, and that, to me, is terrifying. If you have ever dealt with chronic pain or an injury or even maybe just the run of the mill aches and pains, you know. Know how it impacts your life? It affects every single minute of your day. It impacts your mood, it impacts your energy, and, oh yes, that influences your relationships and how you are with your family, because it has the power to make you miserable. Or maybe fatigue is a bigger problem for you like it is for me, life is awesome when I feel good and a great day turns dark real fast when I get hit with fatigue. If you know, you know, and if these things aren't issues for you, maybe your body is changing in ways that you don't like, or you're struggling to feel strong, tight and lean. Today's episode is going to help. In this episode, you'll learn the four exercises you need to be doing, why these moves are so important, the associated weight loads to strive for, and the biggest mistake that keeps you from actually getting stronger.

If you had a choice, wouldn't you choose to be strong and fit and lean and energized? What would it be like if you actually felt great in your body every day. Imagine if you had no physical limitations whatsoever, what would your life look like now, tomorrow and in the future? Because, guess what? It's an option. It really is, no matter what your past is, no matter where you are right now, this is an option, so let's go for it. As you know, I'd love to share stories. I think it really makes these topics more relevant and palpable, and I'll always remember about, I guess it was about three years ago now I was traveling, and I arrived in Los Angeles very late at night, and I was staying with a friend. I hadn't been to her house before, and I got dropped off on the street by car service around I think it was like 1130 at night, and I was planning to be there for two months. So I had a huge, very heavy suitcase. Actually, it was 54 pounds. And I remember this distinctly, because, of course, I had to pay extra at the airport. And in addition to that suitcase, I had like, like a, like a tote type travel bag with me as well. So I get out of the car, I get my suitcase out, and I realize, in order to get to her front door, which is around the back, which I can't see, there's a series of flights of stairs. And so I'm like, Okay, we got to do this. I pick up my suitcase and my tote bag, and I get up that first flight of stairs, I set it down, take a deep breath, and I'm like, Okay, one more flight, and we're there. I pick up my suitcase, I basically deadlift it up the stairs, take a break at the top, and I'm like, we made it. We did it. Whew. That wasn't so bad, right? I realize that her door is actually quite far down the walkway around the back of a building she lived in, like a multi unit, kind of like a condominium type apartment building, if you will. I get down the long sidewalk and find her door, and of course, there's a series of stairs going down to her front door. So I carry my bag down to her front door, and she opens the door lets me in. We say hello, and it's time to go to bed, and there's another flight of stairs to get up to the third floor bedroom I'm going to be staying in. And at this point, it's probably, I don't know, maybe 130 in the morning, and I'm exhausted and tired and emotional, and I'm like, I literally don't know if I can get this suitcase up the stairs, but I had that moment where I was like, You know what? Let's rise to the occasion. Let's see if I can do it. Why not? The truth is, this is why I deadlift. I should be able to do it, even though I really don't feel like doing it right now. It feels like torture. But let's see what happens. So I get myself into position.

I turn the suitcase sideways, I engage my core. I hip hinge back, I get my shoulders back and down. I lock off my spine, I pick up that suitcase, and I'm like, Okay, I'm gonna do it. And my friend was like, Do you want some help? And I'm like, No, I think I got this. So I get up the flight of stairs. We turn the corner, there's another flight of stairs. I take a break. I dead lift that suitcase again. I get up the second flight of stairs, and lo and behold, there was a third flight of stairs. I don't think I've ever climbed so many stairs in my life, but you know what? I got that suitcase up. I did it. I was so proud of myself, and it literally was an active deadlift, and farmers walk the whole way with this suitcase. I got to the top, and I remember there was a part of me that just wanted to cry, right? It was just one of those moments that was so miserable, but I did it, and I also felt really proud, and I got to tell you, the next day, I wasn't sore, I didn't have any back issues, I didn't have any shoulder issues. And all of this is because I walk the walk, pun intended, and I practice what I teach. So I tell you the story, because there will be a time in your life when you're in a situation like this, where you have to lift something heavy, if it's not your suitcase, it might be a small child. If it's not that, it might be a pet. Who knows, but when that time comes around for you, it's possible there won't be anyone to help, and you'll need to rely on yourself. Now I hope this doesn't happen, and yet, maybe I do hope this happens for you, because it's a very empowering moment if you can do it.

And wouldn't it be awesome to know that you are strong enough that you can lift the darn thing and that you don't need anyone else's help. It's empowering, and, oh, by the way, it's a safety issue, because, number one, personal safety, depending on the circumstance, it might be something that you need to do. But also number two, because of physical safety, from the perspective of injury, very few women could have gotten up those stairs with that suitcase full stop and or without getting injured. And yet, I was fine, and it's now one of my favorite stories to tell, beyond having the strength that you need. Did you know that strength training is a powerful stimulant for bone growth? Forget about calcium intake. Strength Training is way more effective at building strong, dense bones, according to Harvard Medical School. Quote, The good news is that research shows that strength training can play a role in slowing bone loss and even build bone this is tremendously useful to help offset age related declines in bone mass. Activities that put stress on bones can nudge bone forming cells into action that stress comes from the tugging and pushing on bone that occur during strength training. The result is stronger, denser bones. End Quote, and here's another quote from a systemic review of 105 studies that had zero conflicts, quote, exercise training, especially resistance exercise, is important for the maintenance of musculoskeletal health in an aging society, resistance exercise stimulates muscle protein synthesis by activating an mTOR one signaling pathway. It also exerts a mechanical load on bones, consequently leading to increase in bone strength based on the available information resistance exercise, either alone or in combination with other interventions may be the most optimal strategy to improve the muscle and bone mass in post menopausal women, middle aged men and even the older population. End Quote, as always, I've included links to all of my research in the show notes below.

And really listen. This is nothing new. I studied the relationship between strength training and bone cell growth, which is known as osteoblast activity in college, and I was fascinated by it. So bone cells are really interesting, because they are continually building up and breaking down bone, and I am blown away that this still isn't mainstream knowledge. Strength training is probably the most powerful way to improve your bone health. To illustrate, in April of this year, my DEXA, my personal DEXA scan, showed that my bone mineral content, EMC is 5.6 pounds. That is the highest score that I've ever seen come across my desk. Additionally, my age matched Z score is 2.6 again, the highest. That I've ever seen come across my desk, and that literally, literally puts me off the chart. The chart ended at 2.5 and 2.5 is a score better than 99% of the population, and I'm at 2.6 and, oh, by the way, I'm over 50, and my DEXA, specifically for bone density, says that I am at a 0.2 risk of hip fracture. That's pretty much zero risk. I have seen women in their 30s with a much higher percentage risk of hip fracture. This, my friend, is because of strength training, and to some degree, I would argue, running in my 20s and 30s. And yes, of course, good nutrition, but I know it's because of my physical activity, because there were a lot of years my nutrition was not great. And by the way, this is not because of calcium intake. I have not eaten dairy for the past 10 years, and I haven't supplemented with calcium since I was in my 20s, and even then, it was quite erratic, and if I'm remembering correctly, maybe it was for a year or two, because I had learned that calcium intake was helpful for PMS symptoms all those years later, I found out that my nutritional strategy and my strength training helped my PMS way more than any supplements could, just as the Harvard quote said, bone growth happens because of the tugging And the pulling of your muscles against the bones. And I'll take it a step further than that. It's actually the aggressive tugging and pulling that gave me the numbers that I have. Personally, I don't believe that weight bearing exercise alone is enough. The exercise needs to be strenuous and taxing enough that the muscles actually strengthen the bones. And this is the difference between when you hear weight bearing exercise like walking, compare what you would imagine that stress would be on your bones as compared to burpees or jumping jacks or running or skipping, the stress of the muscle against the bone is what stimulates that osteoblast activity. So tell me, how differently would you walk through life if you had the confidence of these kinds of numbers that I have, and don't let your mind play tricks on you by saying, Yeah, well, that's Holly Perkins, and it's too late for me, because I'm X years old and haven't strength trained a day in my life. Because the truth is, simply by starting now, you can influence bone health and muscle mass in a statistically significant way.

A 2022 study in the journal healthcare showed that, quote, resistance training increases bone mineral density by about one to 3% in the femoral neck and lumbar spine anatomical locations for both premenopausal and postmenopausal women and most bone mineral density values for the femoral neck, total hip and lumbar spine, changed positively After resistance training protocols lasting from 12 to 15 weeks, but with no statistical difference, while non training control individuals changed negatively, accordingly as expected, reinforcing that the effect of resistance training on bone mineral density is to prevent natural reductions or to slow the rate of natural decrease with aging. End Quote, this is powerful stuff, and it really illustrates the fact that it doesn't matter what your family history or medical history is. Progressive resistance strength training has a positive effect on both muscle mass, bone density and bone mass. So let's review four exercises and weight loads that I believe every woman needs for strength and healthy bones to keep you running and jumping and playing for the rest of your life, and oh, by the way, be sure to check out episode 29 nine strength moves and weight loads you need after 45 because today's episode is a continuation of that, and I'm going. Going to give you a target for a weight load and absolute values out there in the world, you may have heard other voices are experts offer targets like this that are a percentage of your current body weight. So currently, something I'm seen circulating is the idea that a woman should be able to complete a certain exercise at a percentage of your body weight. So say you should be able to squat your body weight or deadlift your body weight, or do a Farmer's Walk, carry for two minutes at 70% of your body weight. And I have decided officially that I'm going to be offering this more in absolute values.

Here's why you might be 120 pounds and super fit in a lean, mean strength training fitness machine. Your absolute value on your bench press or your squat is going to be very different than someone who is, say, 250 pounds and hasn't lifted weights before. So I personally don't love this representation of targets as per your body weight. I don't want to go so far as to say that you can't approach it that way, but if you think about it, it makes more sense to aim for these absolute values. Therefore the following exercises that I'm offering here are all expressed that way, in weight, in US pounds. The first exercise is drum roll, barbell back, squat. Now, when I recorded episode 29 months ago, I wanted to include this exercise, but I was reluctant for a number of reasons. Since then, I've decided that it is such a valuable exercise, I believe every woman should commit to learning it over time and listen for all of the exercises and weight loads that I mentioned today. It's important to understand that there are safe and recommended progressions that everyone should follow. If you're new to strength training or you haven't been doing some of these exercises, like barbell back squat, you should begin with just your body weight to ensure that first you've got excellent technique. If you read my first book, I love that I get to say my first book because that implies a second book. So if you read my first book, lift to get lean. You know that technique trumps everything, because you don't want to load poor mechanics, these exercises are going to help to the degree of your technique. Great technique leads to great results. Begin with a weight load where your technique is excellent for eight out of 10 reps over time, increase your weight load when the moves start to get easy, usually every two to three weeks. And this advice applies to all of the exercises that I mentioned today. Your goal is to be able to accomplish these exercises and weight loads for one set of 10, but to be able to repeat that, that should be your new, consistent weight load going into the future. Now, specifically regarding barbell back squats, you may have heard that squats are bad for your back, or your doctor said that you shouldn't squat because of your knees. And to that, I say your knees are bad because you haven't been squatting. Your back is bad or problematic because it's weak. So again, if you start slowly and maybe under the guidance of someone

Squats will fix your body, and because it's a complex compound move which is loaded, this one is excellent for both muscle and bone health of The weight load that I think every woman should eventually achieve is 95 pounds. Now listen, this does not mean that you should run to the gym today and try that weight load. This is your long term target, and it could take you years to get there. As I said, begin at the weight load where only the last two reps of a set of 10 are hard, and your technique begins to break down a bit at that eight, nine and 10 rep mark. Then add five to 10 pounds. Move to this move every two to three weeks, depending on your history and your ability to recover. I love the idea of adding weight every single week so that you're always progressively overloading your current ability. But in my practice and in the real world, I don't ever see people who consistently add weight loads week after week after week after week. Strength is a bit mysterious and elusive, especially for women, especially if you're over 40, and so just know that you might increase your weight load, let's say, by 10 pounds, and then you'll be stuck there for a few weeks. The move will start to get easier. The 10 reps will start to have perfect technique. That's your cue to add another five or 10 pounds. And this is the same exact pattern that you want to apply for all of the exercises going forward. And you might find that you can progress faster on some exercises, but you're slower on others.

The second exercise on today's list is Bulgarian split squat. Did you really think I would leave this one out? No way. If you know me, you know this is a must do in my book, and it's universally hated. I hated them for years. And you know what I did? I worked and I worked and I worked body weight only, until I got the mechanics down, until my muscles got into balance, until I really learned the move. And now a week does not go by that I don't do them. I absolutely love them. And listen, this one is definitely tricky. So do please, please make sure you commit to learning the right technique. And oh, by the way, we are not biasing this move or any of these moves for glute development, if you spend any of your time on the internet or social media, Wowser, there is just so much stress on glute strength and booty development. Huge fan of that. I believe that is a great thing for us to be emphasizing. And all of this glute bias in these exercises is valuable, but there still is a place for general strengthening and what I refer to as a balanced technique, so that you're not biasing hamstrings or quads or glutes, you're hitting all of your major muscle groups in the associated exercise. You should follow a balanced technique so that you improve your glutes and your quads and your hamstrings in all of the synergistic supportive muscles, so that everything becomes stronger in a functional way, and then, yes, if you want a bigger booty or a better booty, you can also do glute specific training on top of what I'm talking about here today, I love Bulgarian split squat because it allows you to put your mental energy, your focus and your physical energy into one leg at a time. So it's what we call a unilateral exercise. You're performing it and focusing on your front leg first, that is where all of your attention goes.

Now, unilateral exercises are harder than, let's say something like your barbell back squat, where both legs are working equally during the set. In a Bulgarian split squat or a unilateral exercise. You're focusing on your left leg for a set of 10, and then you're focusing on your right leg for a set of 10. And I love this, because this is one of those exercises that helps reduce mechanical asymmetries, which pretty much every person has. It's so rare that a client comes to me and they don't have a leg that is dominant and a leg that's a bit wonky, if you will. Most of us have this asymmetry between our legs. It's normal. And I also see a very high occurrence of functional leg length discrepancies because of insufficiencies at the foot, ankle, knees or hips or glutes specifically. And so an exercise like this really helps you to focus on those insufficiencies on each leg. If your left leg is weak, you get to put more love and attention in getting it up to speed, if you will. And if your right leg is stronger, it gets to kind of hang out for the ride while you're focusing on that weaker leg. Your long term target for Bulgarian split squat is 50 pounds in total, where you could either be holding 225 pounds. Dumb dumbbells, one in each hand for 50 pounds total. Or you could use a barbell with a total of 50 or 55 pounds in total. Up next, I got two more awesome moves and weight loads for you. But first, okay,

Before I get into the third exercise, I think it's a good time to address the biggest mistake that keeps you from getting strong. It is critical to understand that lifting weights is not good enough in order to actually improve your strength and increase your muscle mass, so that your muscle mass can improve your bone strength, mass and density, you've got to be progressively overloading your current ability. The biggest mistake is thinking that just by lifting weights a few times a week, you're going to get stronger. That's actually not true. You've got to be going at it and working hard, and you have to be making your body use heavier weight loads over time. You're never just going to wake up on a Tuesday morning and bam, you're stronger and you can do a 50 pound Bulgarian split squat. It doesn't work that way. You have to first choose on Tuesday to go a little heavier than what you can currently do. And then over time, you repeat this process over and over and over until you become stronger. You actually get stronger out of the gym. When your body is recovering, your job is to in your strength training workouts, consciously, mentally choose to use a heavier weight load. When your technique is such that all of your reps have excellent technique. If you can do 10 reps and the first rep or the 10th rep is as easy as the first rep, that's when you have to opt in to choosing a heavier weight load, and it's going to be hard and it's going to be uncomfortable and you're going to feel like you can't do it. That is what creates the stimulus to the muscle, to tax your muscle, stress your muscle. Then when you go home, eat your post workout, recovery meal, and you sleep it off. Your muscle regrows, it heals. It becomes stronger over time, and then next week, we repeat the process. The mistake I see is that women are just lifting weights, and even if it feels like a workout, even if it feels challenging, that is not enough to actually make you stronger. You gotta go in like a beast. You gotta enter into beast mode. And you've gotta say My technique is looking too good for this weight load. I need to go heavier.

The third exercise today is barbell bench press. And this one is tricky and it's a bit controversial, but ultimately, again, if you have excellent technique, and if you observe a slow and steady increase in weight loads, it's a great way to build overall upper body pushing strength. I love this exercise because it's a free weight move, not a machine, but yet it also has some of the stability of a machine because of the bar, and this is in contrast to, let's say, doing a chest press with dumbbells. Now, other experts out there will say that dumbbells are safer for chest pressing for your shoulders. And I don't necessarily disagree with that, but the bar provides a bit more symmetry for your arms and shoulders when pushing it creates this stable base of support, if you will. In a way, it's easier to get your technique down because you don't have to focus on two different arms, two different dumbbells, pushing and moving both arms press, mostly equally and simultaneously on a barbell bench press. Where a person gets into trouble with a bench press is when they don't have an upper body limit in terms of load, and they're just trying to go heavier, heavier, heavier, bigger, right? And we often see this with men. I think it's why barbell bench press is both loved and hated and gets a bad reputation. So what happens is, when you go heavier, heavier, heavier, and you're not balancing it with your pulling exercises the opposite side of the shoulder joint, then the imbalance can cause a shoulder injury, and this is what we see with the men who then take up the stance that bench pressing is bad for you or bad. Your shoulders, I should say, and then they shun the move altogether. The truth is, the move isn't bad. Bad technique is bad, and if you're not balancing it with more pulling to pushing, that shoulder joint can get imbalanced, and that's where we get issues. The one thing I stress for this move is to make sure you keep your shoulders depressed, pushing your entire shoulder girdle downward towards your hips. If you know me, you know I say, shoulders back and down, shoulders back and down, shoulders back and down. For every exercise, all of them, not just your bench press. This puts the load on your pectoralis muscles where we want it on your bench press, and it's the strongest upper body pushing muscle. And this reduces the strain on the smaller muscles around the shoulders, so that the end result is that your upper body is actually more functional and stronger. Your long term target for barbell bench press is 85 pounds. And remember, I did say your long term target for this exercise, because it will be a gradual progression to get you there.

And last, but certainly not least, is number four Romanian deadlift, otherwise known as an RDL, here too, I prefer a barbell over dumbbells, but dumbbells do have their merit for an RDL, I encourage you to learn with a barbell at a lightweight if you're just starting, even at 20 or 30 pounds, if you're new to the move, and then gradually increase from there, if you do have a history of back issues, you do want to make sure that you've got a proper hip hinge by doing Body Weight only, then load the move with a barbell in time. This one is pretty important, and a lot of people don't get their hip hinge right. I love this move because it forces you to learn a hip hinge, which is essential for so many other exercises. A hip hinge is when you press your hips back in space to close the angle at the front of your hips without bending over. We do know that unsupported, forward flexion of the spine is a fast track to back issues, so this isn't a bending over move like a good morning, even though a lot of people do mistake the two. This move teaches you how to bend over without putting a strain on your back, and many people just don't even know how to bend over safely. As silly as that sounds, a great example is that, let's say, if you're not thinking about it, you're most likely going to bend over by rounding your lower back and tucking your pelvis under. So for example, when you bend over to put dishes in your dishwasher, or maybe bend over your bathroom sink to brush your teeth, there's a tendency to round into that and tuck your butt under. So instead of doing that, it's important to hip hinge, which means keeping your spine neutral. You push your hips back in space so that your lower back angle stays neutral with a little bit of a curve, so that the muscles of your core support you in this position, a well executed RDL will literally teach you how to bend over safely in life and pick things up without getting injured. Your long term target for Romanian deadlift is 85 pounds.

And there you have it, four exercises and weight loads that I believe every woman needs in order to live a full life. You need your body to be healthy, to carry you through. And in the end, it's not the years of your life that count, it's the life in your years. So let's make them great. Remember, it doesn't matter how old you are, you can always improve your strength. And while some women might never achieve these weight loads, I'll argue that wherever you do land, you'll be better off than if you never endeavored in the first place, it really is about progress, and at least this way, you've got a target that you're aiming for, so that you ensure progressive overload, so that you actually become better, and don't waste your time every five pounds of increased weight load pays. Off in big life dividends. So go for it.

I hope you enjoyed this episode, if you did and you feel like you want some guidance and some coaching on your strength training journey to become more muscle and less fat, come over to Holly perkins.com forward slash body wait list. Add your name to the body composition project wait list so that when we open up again next year, you'll be the first to get offered one of the very few spots the body composition project is my six month small group coaching program that gives you the step by step plan for actually improving your body composition so that you're more muscle and less fat and stronger injury free, and you know exactly how to do it on your own for the rest of your life. If that's something that you're interested in, again, come over to Holly perkins.com, forward slash, body weight list all one word and stay tuned for another brand new episode on Tuesday next week. Stay strong, my friend.