In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you! 

Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• Understanding that strength training takes time
• Demystifying deadlifts
• How to start practicing your deadlifts 
• Why you need to do the hardest exercises 
• The beauty of the Bulgarian split squat 
• Tips for avoiding the common Bulgarian mistakes 
• My love for walking lunges 

Resources Mentioned:

• Listen to the first 19 episodes of Holly Perkins Health Podcast HERE
• Apply for The Body Composition Project HERE 
• Check out my Women's Strength Nation YouTube channel HERE
• See the proper squat technique HERE
• See the research on the effect of the compound physical activity therapy on muscular strength HERE
• See the research on the relationship of feeling states after exercise HERE
• See the research on efficacy of heavy-resistance training for active women over sixty HERE
• See the research on the effects of strength training on health HERE

Follow Me: 

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.

It's the strength exercises that you dislike the most that hold the most transformational power. It's the ones that you hate the most, that you need the most. lean in to the ones that are uncomfortable, and watch your body changed before your eyes. Today, I've got three secret weapon strength exercises just for you. So keep listening.

Hello, and welcome to my 20th episode, what I looked at the show's analytics today before I sat down to script this episode, and so far over 7000 people have tuned into the show, just since November, I am blown away by this statistic, and I am honored that you choose to spend some of your precious time with me. So thank you, thank you, I love that you're here, I would be lost without you. I love you. Thank you. So I don't like to say it for fear of sounding braggy. But I've got some tricks up my sleeve that I believe, make it easier for me to stay in shape. I've noticed that it takes way less effort for me to maintain my muscle tone and my body fat than it did when I was in my 30s or 40s. Can you imagine that I'm in my 50s now, which is crazy. And I actually find that it is easier for me to keep my fitness keep my body together so as to speak. Now, I'll admit, I'm not in fabulous shape right now. But if you were to look at me, and then learn what my weekly workouts look like, I think you would be shocked. Because I definitely look in better shape than I actually am right now.

So I realized last week that I was keeping this a secret because I thought that on some level I was like special and that for some reason, I was just kind of like getting away with it. And I was lucky in some way. And while I do feel like I'm very blessed in terms of my physical abilities, I also realized, once I looked closely at it, I realized that I've arrived here after several years of making deliberate choices about my workouts, and of course about my nutrition. And that actually, the reason why I'm able to get more from my workouts with less effort is that I am super religious about certain strength exercises. I have always preached the philosophy that it's the exercises that you hate the most, that you need the most. Many years ago, I identified those exercises for myself from my own body. And I realize that the ones I hate, I know that I need them. And I am committed to doing them no matter what. As hard as they were. And as uncomfortable as they made me. I did them week after week. And now these exercises are what I'd consider my go to foundational key exercises that I always do. I call them my secret weapon exercises.

If you're the type of person who works out regularly, and would say that you're putting in the effort, and yet you aren't getting the results that you believe you should be getting. Today's episode will change the game for you. If you're someone who strength trains, but struggles to know what exercises you should be doing each week, and feel a bit uncertain if you're actually doing the right stuff. This one is going to be extra good for you. Because the truth is, it's it's hard to stay consistent and motivated. If you aren't getting results. I don't blame a single person for giving up. If it's because you weren't getting results. Think about that for a minute. Why keep going with anything if it's not working? Right? I mean, my gosh, the number of women who come to me feeling bad about themselves, because they start and give up on the regular is alarming. And it's not alarming that you stop. It's alarming that you feel bad about yourself for it. In some ways. I want a high five view if it is not working, then why are you doing it right? If it's not working, let's find something else that does work. Because when it works and you get results you're immediately going to be more motivated, more consistent and more inspired to keep going. And these three exercises I'm going to share today do work, and they will help.

In this episode, you'll learn three secret weapon exercises that work for everyone. The science behind why these moves are so effective. The biggest mistake I see women make when it comes to their exercise selection. And my master level cues for doing these moves right. I believe every woman has the ability and capacity to master strength training, to improve her body composition and to become stronger both inside and out. I do not care what size you are, what age you are, how much extra fat is on your tummy, or how skilled you are. It takes most women about four to five years to truly master strength training, and to fully transform their body. And by the way, it took me probably 10 to actually master it. Now, don't let that discourage you because it is a worthy endeavor. If you want to become stronger, and create the body that you need to keep up with a life that you love. I promise you can do it. It's just going to take some time. So start now keep going and promise me that you won't stop.

When I graduated from Penn State, I thought I was a hotshot the exercise physiology program at Penn State at the time and still is was world renowned. And they really built our confidence and really reminded us how special and more educated than we were than other people. So being all like overly confident in myself. I saw an article in Vanity Fair magazine about this fancy preventative medicine Fitness Center in New York City that had just opened. So I picked up the phone, and I called and I said I'm Holly Perkins and you need me. And it turned out that they did. They actually needed someone with my specific skills in cardiac rehabilitation. And so often New York City I went, it was there that I became indoctrinated to the walking lunge. So my mentor shout out to Pat Nakia at La palestra included walking lunges in just about every single workout that we did. And I remember I could go out and run eight miles around Central Park. And yet, those darn walking lunges, just about crushed me. Every single time that I did them, I cursed them. I hated them, I dreaded them. And the crazy thing is I was only doing 30 steps at the time, that's 15 reps on each leg. But alas, I kept doing them. So year after year, as much as I hated them, I practiced them because I really believed in them conceptually. And I learned the nuances of my body's movement pattern. While I was doing them, I just kept working on my technique every year. And every year, I'd see new ways that this exercise really improved my body and permanent ways. In fact, I've adopted a practice of progressively overloading bodyweight walking lunges by time. It's an ongoing work in progress for me, but I've been able to get up to as much as 16 minutes of non stop bodyweight walking lunges. The more I do, the better I feel, and the better my body is. And my goal. I don't know if I can do it. But my ultimate goal is to reach an hour of nonstop bodyweight walking lunges. That's how much I now love this exercise.

So talk about a transformation from beginning to end. Now I know there were a lot of years in there. And I wasn't always consistent month after month after month. But in a given year, I was always practicing my walking lunges, all these years later, it is one of my secret weapon exercises. And I cannot imagine a week without them. I love them. I crave them. My body needs them. And I know that they are one of the reasons why I'm able to do less in my 50s than I did in my 20s and if something should happen and I should get off track, that's when my hips and my knees and my toes and my ankles start aching and start hurting. Over the years, I've discovered that there are about half a dozen extra special exercises that are particularly powerful for women. And I call these my secret weapon strength exercises because they're so effective, they improve your body on many levels. And they're really great for building strength, function and overall conditioning. So today, I'm sharing three of the exercises. Because if you incorporate even just these three, you'll notice how powerful they are at number one, improving your strength. Number two, improving mobility and range of motion around your joints. Number three, translating to other movement patterns so that you move better in all of your exercises just by doing these three moves. These three exercises fall into a category called complex compound movements. And this type of exercise is known to boost overall calorie burn, increase heart rate, and stimulate the systemic hormonal response that can boost testosterone and growth hormone and women. And trust me, you want this. Because of this, these moves can actually improve overall fat burning, and truly shift your metabolism in a big way.

Today's three exercises are in order according to value, and therefore I suggest learning them one at a time. In order that I'll present them mastering each one before you incorporate the next. Now these moves are not simple single joint exercises and they are a bit advanced in terms of their execution. So please take your time, start slowly with moderate weight or even just your body weight for two of the exercises. I am a big fan of using your smartphone to record yourself performing a full set of these exercises, so that you can go back and observe and assess your technique. Sometimes a mirror isn't enough to really capture all of your movement. Obviously, you can't see yourself from all directions. So shoot yourself from the side in the back during a full set. And then over time, watch your videos and work on perfecting your technique and your form over time. Remember, strength training is a practice and anything is better than nothing. So I don't want you to be intimidated.

One note before I reveal the Three Secret Weapon Strength exercises that you need to know is that number one, as always, I've linked some great research in the show notes below. And you can find simple video tutorials of these exercises. On my women's strength nation YouTube channel, I'll link it below. The first secret weapon exercise is deadlift. If you know me, you know can I say that I have such a love affair with this exercise. It is the most misunderstood exercise of them all. Being a redhead. That's probably why I like them so much. So first thing to know is that I am specifically referring to a traditional barbell deadlift. And even more specifically, I like it best with the full size bumper plates so that it can rest or briefly tap on the ground. Now this doesn't mean you can't do a deadlift with dumbbells, but more specifically, my number one of my favorite is with a barbell and it doesn't have to be a standard Olympic barbell, it could be a lighter one a 10 pound preset barbell. I just find learning this exercise is easier when you've got a barbell. So I like it best using the large full size bumper plate weight plates, because it helps you to learn where your bottom position is if you're able to gently just tap the ground at the bottom. And it allows for a brief moment of release almost like a moment of rest or reset at the bottom so that you can actually interrupt the time under tension and ensure excellent bottom position technique.

Now listen, this goes across against what you hear out there and that someone is going to criticize me for this and say, you don't want to interrupt time under tension. And while that is true in general, on a deadlift, unless you're super advanced, if you are newer at this, or even if you're moderately fit or intermediate, it's helpful because the bottom position of a deadlift is actually quite complicated to get all of the anatomical alignments, right. And so while you're learning, I like to have that momentary release of tension, because it gives you the split second, where you can reset your hips, your knees, your muscle activation, your abs, your heels, your toes, everything, so that you can push into your heels and drive to stand back up with better technique. Now, not all gyms have those big round of bumper plates. And you may need to make do with traditional metal weight plates that are actually smaller in diameter. If you don't know what I'm talking about, take a look around your gym if you work out at a gym and just kind of observe the different kinds of those big weight plates that go onto barbells. And you'll notice that some of them are big and colorful and round and rubberized. And some of them are different shapes and metal, you'll see the variation of using the smaller weight plates on my video tutorial on the women's strength nation YouTube channel that I mentioned for the deadlift there. So I demonstrated this variation because I have found most gyms don't have the bumper plates, they've got the old school traditional weight plates that are different sizes. And so we had to have a workaround for you if you're at a gym, and you've got those kind of weight plates.

So the deadlift is the mother of all moves. While it comes under criticism a lot. And there's a lot of controversy. Really, the truth is, if you ever plan to pick up something heavy off the floor, you really should be mastering this exercise. And if you were to look closely, you'd see the controversy, quote, unquote, around this exercise is always between fitness experts who spend a lot of time in the gym are usually advocates of this exercise. And those who are critics of the exercise are usually people who are not super fit, who do not really know what they're talking about in the gym and who aren't super skilled or practiced at human mechanics. In other words, it's the doctors and the medical professionals who don't really know what they're talking about, tend to criticize the deadlift more than those of us that really do understand how to do it properly, how to do it safely and what to look out for. I often hear uneducated doctors tell their patients to avoid this exercise if they have back issues. Now listen, when I say uneducated, I'm not knocking doctors. But most medical doctors have absolutely no education or experience in my field. And it's really easy to just say, Oh, your back hurts when you do this exercise, well then don't do it. I understand that, especially if they don't know how to guide you and how to do it right. And there is a fine line here. If you've got a traumatic back injury that keeps you from doing deadlifts. And you know that, for fact, obviously you want to avoid them.

But in my experience 30 years now of working with people day in and day out. Back pain often comes from poor mechanics, misalignment of the hips in the spine, and general muscle weakness. And so this is one of those exercises that if you take your time and you go slowly and you ensure good technique, it can actually fix your back. And this has been my personal experience with my clients in the gym over the years. Think of it this way. If your doctor said oh, you feel your back or you feel back pain when you do a deadlift, so just don't do it. The problem here is what do you plan to do in the future when you need to pick up a box off the floor or a heavy bag of groceries or your dog or your cat or your grandchild? If you ever plan to bend over and pick something up? You really They should consider learning this. And please, if you've had some traumatic injury to your back or spine, or you have significant undiagnosed back issues, please consult with someone in person before endeavoring to do this on your own. I'm not saying that every single person should be doing it or needs to be doing it. But if you're generally healthy, and you only have minor aches and pains, and you kind of feel your back from time to time, it's a good idea and worthy endeavor to practice this gradually and slowly over time, so that you can improve your mechanics.

This move is a secret weapon. If you learn to do it, right. Poor form does lead to injury. So please be sure to start slow, start late and ensure that you've got good technique, a mistake some women make is to be intimidated by this move. And to avoid it because it seems complicated or advanced, or it's just hard, or because an overweight out of shape doctor told her that they're bad for your back. Everyone can learn to do this move. Shout out to one of my beloved community members, Carmen, she turns 80 This summer, and Carmen learned and mastered that deadlift with me virtually two years ago, we started her slowly with limited range of motion. And then gradually over time we worked to improve her form. It doesn't matter what your age is, what your fitness level is, or what your knowledge is, you can learn this and you should provided that you don't have an existing injury or thoroughly vetted reason for skipping it. A great place to begin is by reducing the distance between your standing position where your legs are straight, and the bottom position where your legs are bent. With bumper plates, you can accomplish this by using additional weight plates on the floor to elevate the barbell up about six or eight inches, so that you're not lifting the barbell off the floor. Also, another way to do this is to start from the top of the move whenever you can. And you would do this by using a cage or a squat rack with bar hooks at the height of your mid thigh, so that the bar can rest there so that you can start from the top of the exercise, you can then start and end from the standing position.

Now this is a very non traditional approach. And some of the exercise purists might criticize me for this, and that's okay, but hear me out. The reason why I like this is because when you're learning a move like this, which is more complicated and more complex, doing it this way removes the mobility and flexibility that's needed at the bottom of the exercise. And it protects your lower back. So it reduces how deep of the position that you're getting into. And I have found that starting exercises on the east centric phase first, the easy or the lowering phase first, actually makes it easier and safer to start. So if you're starting from a standing position on the deadlift, the first phase is lowering. But if you start at the bottom, the first phase is a concentric raising phase. And I have just found, it's harder to get your perfect mechanics that way. So this ultimately helps to reduce the joint mobility needed at the bottom position to keep your back in ideal alignment. It's just kind of like almost like a hack to learn it a little bit more easily. And to get your mobility open. It's important to maintain a truly neutral curve in your lower back at the bottom and technically at the top. You actually don't want a flat back, you'll hear that out there keep your back flat, you actually don't want your back flat, the human spine is not flat, it actually has a series of curves in it. And it's not supposed to be flat. your lower back has a curve and the ideal angle is around 40 to 50 degrees depending on who you ask. There should be some lumbar lordosis in your lower back, especially at the bottom of a deadlift and that is what protects those muscles around your back and it's the muscles that protect your spine.

Okay, up next is secret weapon Exercise number two, and you are going to love and hate me for this one. So stick around. But first of the second secret weapons strength Exercise is drum roll. If you know me, you know, it's Bulgarian split squat, this might be the most hated exercise of all, although the next exercise is also notorious. So on that note, we need to talk. over the 30 years that I have been coaching people, I've discovered that it's the exercises that you hate the most. The ones that are the hardest for your body, are the ones that you need the most, the ones that will do the most for your body, and the very ones that hold the most transformational power. These are the exercises that are hard for you, that you cringe when it's time to do them, the ones that you tend to skip when you're tired, the ones that you never want to do. And trust me, if you can find your own creative way to get yourself to do them every week, you'll watch your body change in big ways. And that's one reason why these three exercises are my secret weapon strength exercises, because most people don't want to do them.

These are those exercises that people hate the most, and therefore, that they need the most. And Bulgarian split squat might be the queen of all of those exercises, I have never met a person who claimed that it's an easy exercise for them. And if they do, I promise they're not performing it correctly, in a way that matches their fitness level. So sure, if you're super fit, and you have been practicing the move, it might be easy for you now, but I bet there was a time for you where it was just a hated exercise.

Now, as you may know, we live in a time where everyone wants to be the loudest voice and the de facto expert on technique. And this exercise, it definitely gets its voices and its haters and it's pressed for sure. It seems like every fitness person has an opinion on this exercise. So I'm going to share my personal angle on it in a minute. But there is one really important concept that I want to talk about first. And that's the outdated idea of your knees should never extend beyond your toes. If you've never heard this idea before, it basically means that when you are doing, let's say a squat, tight movement, your knees in the bent position should not extend beyond the vertical parallel to the toes, as if you were standing from the side. So if you can visualize the bottom position of a squat, the idea is that you wouldn't want your knees to be out in front of your toes. If you were observing from the side. And it blows my mind there are still some people out there that say this and that are claiming that you always want to keep your knees behind your toes. And it's not entirely true. Now there is a margin of error here. And if you have existing knee pain, it is a good idea to check in with the physical therapist so that you know what your positioning is.

As always, I've included some research below if you would like to dig a little bit deeper into this. Some studies have shown that the lower leg, ankle, knee and hip generate force best at certain angles. And therefore, in most cases, there will be a little bit of what's called moderate forward knee travel. Again, providing it's not excessive. This applies to the Bulgarian split squat just as it does to a traditional squat. Because a Bulgarian in essence is the single leg squat, your bottom position is almost exactly the same for a single leg squat as it is for a traditional barbell squat. As I said, there's a margin of error here. So a good neutral place to start is where your knee is directly above your toes at the bottom of the move. But it can be a bit in front of your toes if you have healthy knees and if that feels more correct and activating for your body. The reason why I love this exercise so much is number one. It's a unilateral exercise and it allows you to focus on one leg at a time to improve mechanics and strength and reduce any asymmetries between your legs. You're able to work on strength and movement in each leg individually, so as to correct misalignments or joint restrictions in each leg individually.

Number two, there's an argument for the idea that we as humans move unilaterally, so therefore, our exercises should reinforce that. We don't move about our day with both legs moving the same way at the same time. Like a squat. When you walk, it's one leg forward than the other leg forward. This is unilateral. So this type of exercise the Bulgarian split squat mirrors that and strengthens that to some degree. And number three, I find it's less demanding on hip mobility when compared to something like a bilateral move like a squat. Therefore, this tends to reduce low back issues, especially if you've got flexibility or mobility limitations. The biggest mistakes I see that you want to watch out for are letting your knee go too far beyond your front toe. Although there are other experts out there who say this isn't an issue at all. In my experience, my community tends to be people who want to be strong and healthy and fit, but they aren't going for, let's say athlete level training status. Unless you're super advanced, or you like exploring these kinds of more extreme human movements, it's not necessary for the knee to extend super far in front of that front toe. But it can. The second mistake I see women making is not going deep enough on the lowering phase to hit that bottom position, so that you achieve the ideal bottom angle for the ankle hips and knees. You want to achieve a bottom position depth where your active working leg hip is either just above the height of that front leg knee if you have knee pain, or just below that front knee joint, which is going to improve glute activation.

The third mistake is avoiding this exercise altogether, because you have knee pain. Again, please check in with someone in person for guidance. But there are ways to modify this move if you have active knee pain, and it's a great exercise to ultimately eliminate knee pain. So don't skip the exercise because you have bad knees. Instead, you can move your front foot a bit forward more so that your knee ends over your ankle at the bottom of the move. And you gradually deepen your depth and range of motion on this exercise. And it's a great way to actually eliminate knee issues so you don't have pain. As with all exercises like this, there are nuances. So I suggest that you start with your bodyweight only using a bench or box that isn't too high. And it should be around let's say 12 inches depending on your height. An easy rule of thumb I found is that the box or the bench that you're using should be just below your knee if you're standing right in front of the box or the bench. And now it's time for a secret weapon strength exercise number three. And I'm curious, can you guess it?

The third, and my personal favorite secret weapon strength exercise is the walking lunge. The walking lunge that I'm referring to here is where you use just your bodyweight. And you take a big step forward, you lunge down and then you push up and step forward onto that front leg so that you're moving forward in space, alternating steps. This is a front leg exercise. So about 90% of your effort should be on that front leg. And you can almost kind of forget about your back leg put all of your mental energy into driving through that front leg. I love this exercise for so many reasons. But to sum it all up, I'd say when you practice this move consistently, it improves flexibility, mobility of the ankles, knees, and hips. And it provides a great general conditioning exercise, I find that I just move better all day long. When I'm doing walking lunges every week, my feet, my knees, my hips, even my toes feel better when I'm walking. And even things like going up and down stairs feels so much better. You get a great cardiovascular boost when you're doing it. And if you're doing it for time, which I'll explain in a moment, you'll get a muscular endurance training effect. It's great for the glutes and the hamstrings, the two muscle groups that are often underutilized and weakened women. And if you're a runner, it's a great exercise that helps you improve your mechanics to make your runs easier, safer and just better in general. I could go on and on and on for my love of this exercise.

Now listen, it's not for the faint of heart. If you remember I shared the story how hard these were for me 30 years ago. If you're new to this move, you should be a bit intimidated, because if you start off to aggressively you're going to be sore for days. So please start very conservatively because of the extended time in an eccentric phase. There is a tendency for more Dom's, which is known as delayed onset muscle soreness. The biggest mistake I see here is that not enough people are actually doing them, often because they've tried them and it made them so sore. I rarely see people doing these at the gym. And when I do, it's usually someone like me who clearly is super committed to their fitness. And isn't it interesting that it's usually the fittest person in the room that's doing them, I find that very telling. Another mistake I see is people doing them too quickly with poor technique. Here's the thing. This is a complex compound, complicated exercise. So you want to take your time and learning it, literally go slowly, with the pace of your steps, so that you can get a bit more of a stretch at the bottom, you can keep your heart rate down, you don't fatigue, and you ensure that you're putting the vast majority of load onto the front leg and start by driving through that front heel. When you emphasize landing on your front heel and then pushing off from there, you'll put more emphasis on the glutes and the hamstrings exactly where most women need it. As I said, Start slowly, even with just 20 or 30 Total steps with just your bodyweight. This means you would be doing 10 to 15 repetitions on each leg for a total of 20 to 30 steps.

You can approach this exercise as a standard strengthening move where you keep your reps down around maybe 10 or 12. And you can do it with your body weight and then add an external load usually through dumbbells, or you can do it for time. Both are great. And lately, I've been doing extended nonstop bodyweight walking lunges for time at the end of a workout. Currently, I'm up to 15 minutes of non stop lunges per workout. And then I'll do five to six minutes, one or two other times each week. So I'm doing a total of three sessions, one longer, and then one or two that are shorter. Now listen, it's taken me a long time to work up to that. And I would never expect someone new to this exercise to be able to do that. If you're new, start with two or three minutes at most. And then gradually over time each week, you can add 30 seconds or a minute, every week or every two weeks, you'll get a great conditioning effect. And notice a just a different level of strength and a general sense of good function in your legs, knees, hips, ankles, and even your toes. Now, just like the Bulgarian split squat, you do want to be extra intentional if you currently have knee pain. Just like the Bulgarian split squat, you want your knee front knee to end just above your toes or even back a bit above the ankle if you have active knee pain. And if your knees are good, you can allow your front knee to travel forward a bit, maybe an inch or so in front of the toe, if that feels right for you.

And these are my three secret weapon strength exercises to help you improve strength, mobility, flexibility, and overall conditioning. Pick one and do it every week and then gradually add another. These exercises can be added to your current programming or you could do all three of them together as a standalone workout once or twice per week. As I often say there is an art and a science to programming. So if you find this confusing and you want to get more intentional about your workouts, I offer coaching programs several times per year where we really break this down. In particular, you'll want to add your name to the waitlist for the body composition project as that's where we workshop moves like this and help you become more muscle and less fat. You can join the waitlist at Holly perkins.com forward slash body waitlist so that you'll be the first to know of the next round. Remember, I don't want you to be intimidated, but I do want you to be smart when you're starting these exercises. They are definitely secret weapons and we need to protect you and make sure that you have a good experience. Some soreness is to be expected if you're new to these moves. Keep at it and within two to three weeks, you'll start to feel the benefits and the soreness will go away and as always, make sure that you're keeping your nutrition in check to support your workouts. I hope you enjoyed this episode. And don't forget if you want access to my free four week strength without stress program, be sure to rate and review this episode right now grab a screenshot and then send it to me over at Holly perkins.com forward slash review and you get immediate lifetime access for free and stay tuned for another brand new episode on Tuesday of next week stay strong my friend