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390K
impressions
4.05M
likes
104K
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6.01K
posts
86
engagement
1.86%
emv
$115K
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17 years competing taught me everything about what a body can do. The years since taught me everything about how to actually live in one. If you’re trying to find your own version of that balance- that’s exactly what I build my programs around.
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2mo ago
nicolemwilkins
17 years competing taught me everything about what a body can do. The years since taught me everything about how to actually live in one. If you’re trying to find your own version of that balance- that’s exactly what I build my programs around.
This isn’t a before and after. It’s a before, during, and still going💪 The first year after having a baby isn’t the easiest. Not because I don’t want to train- I typically want to train- but because life doesn’t stop so you can take the time you need. You just have to keep showing up anyway. And slowly, things change. By year one I was down about 20lbs. Now at two years postpartum I’m down another 6- but honestly the scale isn’t even the main focus. I want to keep building muscle and slowly lose body fat so if the scale barely moves, that’s fine. The work is still showing. And it’s actually helpful even for me to see these videos side by side because when you’re in the middle of it, you don’t always see the changes day to day. You think what you’re doing may not be working. If that’s you right now, just don’t quit. Time is gonna pass no matter what so you may as well keep going. You’ve got this. 🤍
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3w ago
nicolemwilkins
This isn’t a before and after. It’s a before, during, and still going💪 The first year after having a baby isn’t the easiest. Not because I don’t want to train- I typically want to train- but because life doesn’t stop so you can take the time you need. You just have to keep showing up anyway. And slowly, things change. By year one I was down about 20lbs. Now at two years postpartum I’m down another 6- but honestly the scale isn’t even the main focus. I want to keep building muscle and slowly lose body fat so if the scale barely moves, that’s fine. The work is still showing. And it’s actually helpful even for me to see these videos side by side because when you’re in the middle of it, you don’t always see the changes day to day. You think what you’re doing may not be working. If that’s you right now, just don’t quit. Time is gonna pass no matter what so you may as well keep going. You’ve got this. 🤍
Love this for us 🫶
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4d ago
nicolemwilkins
Love this for us 🫶
Short on time this week? Hit your entire body in 20 Minutes. Do 7 reps of each move back-to-back without setting the bar down. Rest 1 minute. Repeat 5 rounds. ✅ Deadlift
✅ Hang Clean
✅ Front Squat
✅ Push Press
✅ Bent-over Row 💪Choose a weight you can push press for 8-10 reps- that’s your weight for the whole complex. Let me know how it goes! My 60 Day Build and Burn Challenge registration just opened. Comment 60DAY and I’ll send you the link to train with me starting January 5!
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4mo ago
nicolemwilkins
Short on time this week? Hit your entire body in 20 Minutes. Do 7 reps of each move back-to-back without setting the bar down. Rest 1 minute. Repeat 5 rounds. ✅ Deadlift
✅ Hang Clean
✅ Front Squat
✅ Push Press
✅ Bent-over Row 💪Choose a weight you can push press for 8-10 reps- that’s your weight for the whole complex. Let me know how it goes! My 60 Day Build and Burn Challenge registration just opened. Comment 60DAY and I’ll send you the link to train with me starting January 5!
Mom bob 💁‍♀️
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11mo ago
nicolemwilkins
Mom bob 💁‍♀️
Lift heavy! This only works if you push the weight. Triset 3 rounds: 10 Alt Reverse Lunges 5 Front Squats 10 RDL 1 minute Rest Triset 3 rounds: 10 Alt Lateral Lunges 10 Alt Lateral Sumo Squats 5 Single Leg RDL/ea 1 minute Rest Save this for your next leg day. 🏋🏼‍♀️
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806
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1w ago
nicolemwilkins
Lift heavy! This only works if you push the weight. Triset 3 rounds: 10 Alt Reverse Lunges 5 Front Squats 10 RDL 1 minute Rest Triset 3 rounds: 10 Alt Lateral Lunges 10 Alt Lateral Sumo Squats 5 Single Leg RDL/ea 1 minute Rest Save this for your next leg day. 🏋🏼‍♀️
Capturing these sweet little faces as much as I can as often as I can ❤️🥰 📸 @hollylindwallphotography
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8mo ago
nicolemwilkins
Capturing these sweet little faces as much as I can as often as I can ❤️🥰 📸 @hollylindwallphotography
I enjoy these de-influencing posts so I thought I’d join in on the trend. The real version of a 42 year old fitness coach and mom of 2 😅 Can you relate to any of this? Drop a 🙋‍♀️ below.
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1mo ago
nicolemwilkins
I enjoy these de-influencing posts so I thought I’d join in on the trend. The real version of a 42 year old fitness coach and mom of 2 😅 Can you relate to any of this? Drop a 🙋‍♀️ below.
💁‍♀️ @looks.by.ling
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1mo ago
nicolemwilkins
💁‍♀️ @looks.by.ling
If I wanted to drop 5–10 lbs in January, this is what I would focus on: 🔹Sleep 7–8 hours
🔹Lift 4–5 days/week
🔹25–40g protein each meal
🔹8–12k steps/day
🔹Remove liquid calories (aside from protein shakes of course!😉) And if you want support, structure, and a plan laid out for you my 60 Day Build and Burn Challenge kicks off Monday, January 5 and we’re doing this together. Comment “60DAY” and I’ll send you the link to join. Let’s make 2025 the year you stop restarting 💪🔥
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4mo ago
nicolemwilkins
If I wanted to drop 5–10 lbs in January, this is what I would focus on: 🔹Sleep 7–8 hours
🔹Lift 4–5 days/week
🔹25–40g protein each meal
🔹8–12k steps/day
🔹Remove liquid calories (aside from protein shakes of course!😉) And if you want support, structure, and a plan laid out for you my 60 Day Build and Burn Challenge kicks off Monday, January 5 and we’re doing this together. Comment “60DAY” and I’ll send you the link to join. Let’s make 2025 the year you stop restarting 💪🔥
If your goal is your first pull-up, here are the progressions to practice. Dead hangs • 20–30 seconds Scapular pull-ups • 3 sets of 8–10 reps Band assisted pull-ups • 3 sets of 5–8 reps Negatives • 3 sets of 4–6 slow reps Practice these 2–3 times per week, ideally at the beginning of your workout when you’re fresh. Pull-ups take time because you’re lifting your full body weight, but building strength with these steps makes a huge difference. If your goal is your first pull-up, save this so you can do this next time you’re in the gym.💪
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2mo ago
nicolemwilkins
If your goal is your first pull-up, here are the progressions to practice. Dead hangs • 20–30 seconds Scapular pull-ups • 3 sets of 8–10 reps Band assisted pull-ups • 3 sets of 5–8 reps Negatives • 3 sets of 4–6 slow reps Practice these 2–3 times per week, ideally at the beginning of your workout when you’re fresh. Pull-ups take time because you’re lifting your full body weight, but building strength with these steps makes a huge difference. If your goal is your first pull-up, save this so you can do this next time you’re in the gym.💪
6mo postpartum ➡️ 18mo postpartum. I didn’t sit down and map out the perfect plan. I just started slow and added things back in as I went. I eased into my workouts gradually increasing volume and duration. With food, I started getting more structured again- prepping meals, making sure I had protein at each one, cutting back on the snacks. Being in the fitness industry for over two decades, I know how to drop weight quickly. I’ve done the strict, aggressive approaches. But I don’t have the same time or energy for that anymore. And honestly, I don’t want to live like that. I want more flexibility around food, and more importantly, I want to feel good and be healthy long-term. It’s easy to fall into that mindset of, “How fast can I fix this?” But when you rush it, you usually end up right back where you started. There’s no real secret - I just stayed consistent. Some weeks were more dialed in than others, but I just kept going. Over time, that added up. If it feels like a long road ahead, don’t overthink it. Just do something today. Then do it again tomorrow.
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10mo ago
nicolemwilkins
6mo postpartum ➡️ 18mo postpartum. I didn’t sit down and map out the perfect plan. I just started slow and added things back in as I went. I eased into my workouts gradually increasing volume and duration. With food, I started getting more structured again- prepping meals, making sure I had protein at each one, cutting back on the snacks. Being in the fitness industry for over two decades, I know how to drop weight quickly. I’ve done the strict, aggressive approaches. But I don’t have the same time or energy for that anymore. And honestly, I don’t want to live like that. I want more flexibility around food, and more importantly, I want to feel good and be healthy long-term. It’s easy to fall into that mindset of, “How fast can I fix this?” But when you rush it, you usually end up right back where you started. There’s no real secret - I just stayed consistent. Some weeks were more dialed in than others, but I just kept going. Over time, that added up. If it feels like a long road ahead, don’t overthink it. Just do something today. Then do it again tomorrow.
If you’re working toward your first pull-up, overall back strength is absolutely necessary. These 6 exercises build the muscle that makes pull-ups happen. We’re hitting lats, mid-back, and rear delts. Start with a few sets of wherever you are in your pull-up progression (check my previous post on where to start if you haven’t seen it), then pick 4 of these exercises here and get to work. Perform 3-4 sets of 8-12 reps on each exercise. When you hit the top of the rep range, add weight. Do this 2x per week and you will see a difference. Save this and get to work!
66.6K
705
17
4w ago
nicolemwilkins
If you’re working toward your first pull-up, overall back strength is absolutely necessary. These 6 exercises build the muscle that makes pull-ups happen. We’re hitting lats, mid-back, and rear delts. Start with a few sets of wherever you are in your pull-up progression (check my previous post on where to start if you haven’t seen it), then pick 4 of these exercises here and get to work. Perform 3-4 sets of 8-12 reps on each exercise. When you hit the top of the rep range, add weight. Do this 2x per week and you will see a difference. Save this and get to work!
Being a mom is the hardest, most beautiful thing I’ve ever done. These two little humans have made me softer, stronger, and stretched in ways I never expected but I wouldn’t trade it for anything. To all the women doing this wild, amazing, exhausting job- whether you’re a mom, bonus mom, hoping to be one, or loving like one- Happy Mother’s Day 💐 And thank you to my own mom for showing me what unconditional love and strength really look like. I get it now and I love you even more for it ❤️
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12mo ago
nicolemwilkins
Being a mom is the hardest, most beautiful thing I’ve ever done. These two little humans have made me softer, stronger, and stretched in ways I never expected but I wouldn’t trade it for anything. To all the women doing this wild, amazing, exhausting job- whether you’re a mom, bonus mom, hoping to be one, or loving like one- Happy Mother’s Day 💐 And thank you to my own mom for showing me what unconditional love and strength really look like. I get it now and I love you even more for it ❤️
Walk. Work. Lift. Life ❤️ A few months ago I started the process of getting 20+ years of eyebrow pigment removed. I’m 3 sessions in and plan on getting them transplanted in the fall 😬
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11mo ago
nicolemwilkins
Walk. Work. Lift. Life ❤️ A few months ago I started the process of getting 20+ years of eyebrow pigment removed. I’m 3 sessions in and plan on getting them transplanted in the fall 😬
I came across a woman on my feed who used to compete. She was lean and disciplined and then the pressure of having to be perfect made her resent the gym completely. She stopped. Gained weight. And spent the last few years slowly rebuilding her relationship with fitness and health, this time without the all or nothing rules. I couldn’t stop thinking about how many of you this sounds like. If you’re somewhere in that inbetween place right now where you used to have it and now you’re trying to find your way back- this one’s for you.
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3w ago
nicolemwilkins
I came across a woman on my feed who used to compete. She was lean and disciplined and then the pressure of having to be perfect made her resent the gym completely. She stopped. Gained weight. And spent the last few years slowly rebuilding her relationship with fitness and health, this time without the all or nothing rules. I couldn’t stop thinking about how many of you this sounds like. If you’re somewhere in that inbetween place right now where you used to have it and now you’re trying to find your way back- this one’s for you.
When someone feels like their body isn’t changing, the first place I look is the basics. Sleep, nutrition, hydration, training, and consistency over time. They may seem simple, but they make the biggest difference.
53.5K
711
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2mo ago
nicolemwilkins
When someone feels like their body isn’t changing, the first place I look is the basics. Sleep, nutrition, hydration, training, and consistency over time. They may seem simple, but they make the biggest difference.
Lately ❤️
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10mo ago
nicolemwilkins
Lately ❤️
No time? Do this. Just grab your dumbbells and complete all 5 moves back to back. Complete 5 rounds and rest only when you have to. 10 RDL Curtsy Lunge Combo 10 Sumo Squat (3 second eccentric) 10 Lateral Lunge with Pause total 10 Single Leg Deadlift each leg 10 Dumbbell Hip Thrust Give me a 💪 if you’re going to try this.
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1mo ago
nicolemwilkins
No time? Do this. Just grab your dumbbells and complete all 5 moves back to back. Complete 5 rounds and rest only when you have to. 10 RDL Curtsy Lunge Combo 10 Sumo Squat (3 second eccentric) 10 Lateral Lunge with Pause total 10 Single Leg Deadlift each leg 10 Dumbbell Hip Thrust Give me a 💪 if you’re going to try this.
WHY EVERY MOM/WOMAN SHOULD LIFT WEIGHTS 🏋️‍♂️ Drop a ❤️ if you lift for real life too! 💪
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4mo ago
nicolemwilkins
WHY EVERY MOM/WOMAN SHOULD LIFT WEIGHTS 🏋️‍♂️ Drop a ❤️ if you lift for real life too! 💪

Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) Instagram Stats & Analytics

Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) has 390K Instagram followers with a 1.86% engagement rate over the past 12 months. Across 86.0 posts, Nicole Wilkins | Strength Coach for Women 40+ received 104K total likes and 2.58M impressions, averaging 1.21K likes per post. This page tracks Nicole Wilkins | Strength Coach for Women 40+'s performance metrics, top content, and engagement trends — updated daily.

Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) Instagram Analytics FAQ

How many Instagram followers does Nicole Wilkins | Strength Coach for Women 40+ have?+
Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) has 390K Instagram followers as of May 2026.
What is Nicole Wilkins | Strength Coach for Women 40+'s Instagram engagement rate?+
Nicole Wilkins | Strength Coach for Women 40+'s Instagram engagement rate is 1.86% over the last 12 months, based on 86.0 posts.
How many likes does Nicole Wilkins | Strength Coach for Women 40+ get on Instagram?+
Nicole Wilkins | Strength Coach for Women 40+ received 104K total likes across 86.0 posts in the last 12 months, averaging 1.21K likes per post.
How many Instagram impressions does Nicole Wilkins | Strength Coach for Women 40+ get?+
Nicole Wilkins | Strength Coach for Women 40+'s Instagram content generated 2.58M total impressions over the last 12 months.