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5.8K
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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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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.
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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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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nicolemwilkins
Mom bob 💁‍♀️
Capturing these sweet little faces as much as I can as often as I can ❤️🥰 📸 @hollylindwallphotography
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nicolemwilkins
Capturing these sweet little faces as much as I can as often as I can ❤️🥰 📸 @hollylindwallphotography
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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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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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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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.
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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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 ❤️
This isn’t a before and after.
It’s a before and during 💪 I’ve always loved training. But gaining strength (and myself) back after babies? That was tough. Not because I didn’t want it, but because life doesn’t pause so you can take the time you need. And yeah, sometimes I felt guilty making time for myself (and still do!) But I knew if I kept showing up, it would add up. And slowly, things changed. I’m proud of the progress so far- 20lbs down and focusing not just on losing weight but changing my body composition. The momentum is what is motivating now. And if you’re in the middle of it, you don’t need to be perfect. You just can’t quit when it’s hard. Time will inevitably continue to pass so just keep showing up. You’ve got this.
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nicolemwilkins
This isn’t a before and after.
It’s a before and during 💪 I’ve always loved training. But gaining strength (and myself) back after babies? That was tough. Not because I didn’t want it, but because life doesn’t pause so you can take the time you need. And yeah, sometimes I felt guilty making time for myself (and still do!) But I knew if I kept showing up, it would add up. And slowly, things changed. I’m proud of the progress so far- 20lbs down and focusing not just on losing weight but changing my body composition. The momentum is what is motivating now. And if you’re in the middle of it, you don’t need to be perfect. You just can’t quit when it’s hard. Time will inevitably continue to pass so just keep showing up. You’ve got this.
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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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 😬
Lately ❤️
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nicolemwilkins
Lately ❤️
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.
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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.
You walk into the gym, skip the warmup, go straight into heavy lifts… and then wonder why something always hurts. Mobility isn’t optional. It’s a necessary part of training. It’s how you prevent injury and keep progressing. You don’t need 30 minutes. You just need to stop skipping it. Train like you want your body to last 💪 Be honest…do you warm up before lifting?
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nicolemwilkins
You walk into the gym, skip the warmup, go straight into heavy lifts… and then wonder why something always hurts. Mobility isn’t optional. It’s a necessary part of training. It’s how you prevent injury and keep progressing. You don’t need 30 minutes. You just need to stop skipping it. Train like you want your body to last 💪 Be honest…do you warm up before lifting?
We tried 😂 Wishing you all a very Merry Christmas 🎄🎁 ❤️
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nicolemwilkins
We tried 😂 Wishing you all a very Merry Christmas 🎄🎁 ❤️
Daily step count is one of the easiest ways to feel better- mentally and physically. It helps my joints from sitting too long, keeps me focused throughout the day, and adds in the movement my body actually needs. I’ve had a walking pad for years but I recently switched to this one in my office because: 
✅ It folds vertically (so it’s not in the middle of my floor)
✅ It’s super quiet
✅ It tracks distance, steps, speed, and calories
✅ You can even walk up to 6mph if you want a faster pace I also use another one at home when I want to move while watching TV or hanging with the kids. 
If your goal is more daily movement, this is the easiest way to stay consistent without having to leave the house. 👟 Drop “WALKINGPAD” in the comments or tap the link in my bio. 
@walkingpad #walkingpad #foldabletreadmill #foldablewalkingpad #workfromhomefitness #stayactive
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nicolemwilkins
Daily step count is one of the easiest ways to feel better- mentally and physically. It helps my joints from sitting too long, keeps me focused throughout the day, and adds in the movement my body actually needs. I’ve had a walking pad for years but I recently switched to this one in my office because: 
✅ It folds vertically (so it’s not in the middle of my floor)
✅ It’s super quiet
✅ It tracks distance, steps, speed, and calories
✅ You can even walk up to 6mph if you want a faster pace I also use another one at home when I want to move while watching TV or hanging with the kids. 
If your goal is more daily movement, this is the easiest way to stay consistent without having to leave the house. 👟 Drop “WALKINGPAD” in the comments or tap the link in my bio. 
@walkingpad #walkingpad #foldabletreadmill #foldablewalkingpad #workfromhomefitness #stayactive
WHY EVERY MOM/WOMAN SHOULD LIFT WEIGHTS 🏋️‍♂️ Drop a ❤️ if you lift for real life too! 💪
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nicolemwilkins
WHY EVERY MOM/WOMAN SHOULD LIFT WEIGHTS 🏋️‍♂️ Drop a ❤️ if you lift for real life too! 💪
Glute-focused lower body workout that targets the muscles that matter most—hip hinge, thrust, and unilateral work for strength and shape. I kept reps around 3–4 sets of 8–10 for each movement. • Barbell Romanian Deadlift • Sumo Deadlift • Step-Ups with Controlled Negatives • Barbell Hip Thrust • Single-Leg Press Save it for your next leg day 💪
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11mo ago
nicolemwilkins
Glute-focused lower body workout that targets the muscles that matter most—hip hinge, thrust, and unilateral work for strength and shape. I kept reps around 3–4 sets of 8–10 for each movement. • Barbell Romanian Deadlift • Sumo Deadlift • Step-Ups with Controlled Negatives • Barbell Hip Thrust • Single-Leg Press Save it for your next leg day 💪
2016 was filled with travel, training thousands of women at @npowerfitnesscamps with my best friends, flexing photos, Snapchat filters, food photos, photo shoots, magazine covers, moving into our first home and meeting @therock 💪
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nicolemwilkins
2016 was filled with travel, training thousands of women at @npowerfitnesscamps with my best friends, flexing photos, Snapchat filters, food photos, photo shoots, magazine covers, moving into our first home and meeting @therock 💪
Life lately ❤️ Catching bugs and lizards, riding bikes, reading books and going on our first multi-night much needed getaway without the kids 😌
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nicolemwilkins
Life lately ❤️ Catching bugs and lizards, riding bikes, reading books and going on our first multi-night much needed getaway without the kids 😌
It wasn’t about the cookie. It was about that moment standing in the pantry thinking, “I already screwed up lunch... might as well keep going.” That mindset is what keeps so many women stuck. I’m not here to tell you not to eat cookies. I eat cookies! 
But I am going to challenge you to pause long enough to ask: Do I actually want this?
Or am I just tired, stressed, or eating out of habit? That one pause makes your decision intentional. And the more you practice slowing down and checking in the more in control you’ll feel with your nutrition ❤️
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nicolemwilkins
It wasn’t about the cookie. It was about that moment standing in the pantry thinking, “I already screwed up lunch... might as well keep going.” That mindset is what keeps so many women stuck. I’m not here to tell you not to eat cookies. I eat cookies! 
But I am going to challenge you to pause long enough to ask: Do I actually want this?
Or am I just tired, stressed, or eating out of habit? That one pause makes your decision intentional. And the more you practice slowing down and checking in the more in control you’ll feel with your nutrition ❤️

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

Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) has 400K Instagram followers with a 2.57% engagement rate over the past 12 months. Across 77 posts, Nicole Wilkins | Strength Coach for Women 40+ received 92.8K total likes and 1.59M impressions, averaging 1.20K 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 400K Instagram followers as of March 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 2.57% over the last 12 months, based on 77 posts.
How many likes does Nicole Wilkins | Strength Coach for Women 40+ get on Instagram?+
Nicole Wilkins | Strength Coach for Women 40+ received 92.8K total likes across 77 posts in the last 12 months, averaging 1.20K 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 1.59M total impressions over the last 12 months.