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Can you spot the difference? 👀 It’s a trick question. For most people, your strength training doesn’t need to completely change depending on whether your goal is fat loss or muscle gain. The biggest difference is how you fuel your body. ➡️ Fat loss: Eat in a calorie deficit while prioritizing protein to preserve muscle. ➡️ Muscle gain: Eat enough calories and protein to support recovery, performance, and muscle growth. The workouts? They can look almost identical. Lift hard.
Progress over time.
Stay consistent. The results come from matching your nutrition to your goal. If you’re tired of guessing how to train and what to eat, my Level Up Challenge starts July 27. I’ll give you the workouts, the nutrition plan, and the structure to help you reach your goal 💪 Comment LEVELUP and I’ll send you all the details.
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1mo ago
nicolemwilkins
Can you spot the difference? 👀 It’s a trick question. For most people, your strength training doesn’t need to completely change depending on whether your goal is fat loss or muscle gain. The biggest difference is how you fuel your body. ➡️ Fat loss: Eat in a calorie deficit while prioritizing protein to preserve muscle. ➡️ Muscle gain: Eat enough calories and protein to support recovery, performance, and muscle growth. The workouts? They can look almost identical. Lift hard.
Progress over time.
Stay consistent. The results come from matching your nutrition to your goal. If you’re tired of guessing how to train and what to eat, my Level Up Challenge starts July 27. I’ll give you the workouts, the nutrition plan, and the structure to help you reach your goal 💪 Comment LEVELUP and I’ll send you all the details.
I’ve been coaching women for over 2 decades now. The ones who keep the results, year after year, all do the same handful of things: 🔑They have built habits and routines they can continually repeat. 🔑They don’t view their program as a short term thing. 🔑They eat a lot of the same foods because it makes life easier. 🔑Each meal/snack is built around protein first.
 🔑They spend more time lifting weights than doing cardio. 🔑They are still mindful of their nutrition on the weekends. 
 🔑They still do it even if they don’t feel like it. They set things up so the better choice is the easier one to make. 🔑They train regularly (3-5x per week) and they don’t let one messed up day turn into a full week of being off track. 
The results come from how consistently you show up (I know… boring lol) and over time, that’s what actually keeps the weight off. If you want a program that builds these habits comment LEVELUP and I’ll send you the info!💪
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1mo ago
nicolemwilkins
I’ve been coaching women for over 2 decades now. The ones who keep the results, year after year, all do the same handful of things: 🔑They have built habits and routines they can continually repeat. 🔑They don’t view their program as a short term thing. 🔑They eat a lot of the same foods because it makes life easier. 🔑Each meal/snack is built around protein first.
 🔑They spend more time lifting weights than doing cardio. 🔑They are still mindful of their nutrition on the weekends. 
 🔑They still do it even if they don’t feel like it. They set things up so the better choice is the easier one to make. 🔑They train regularly (3-5x per week) and they don’t let one messed up day turn into a full week of being off track. 
The results come from how consistently you show up (I know… boring lol) and over time, that’s what actually keeps the weight off. If you want a program that builds these habits comment LEVELUP and I’ll send you the info!💪
Training hard is still the goal. I’m just a little more high maintenance now 😅😂
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nicolemwilkins
Training hard is still the goal. I’m just a little more high maintenance now 😅😂
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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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. 🤍
Here’s the shoulder workout I did yesterday. I thought I’d share it in case you want to give it a try! 💪 Seated Dumbbell Shoulder Press Single Arm Cable Lateral Raise Barbell Upright Row Dumbbell Rear Delt Fly Cable Face Pull Perform 3–4 sets of 6–10 reps of each exercise. Be sure to save this and if you do it, let me know how it goes!❤️
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nicolemwilkins
Here’s the shoulder workout I did yesterday. I thought I’d share it in case you want to give it a try! 💪 Seated Dumbbell Shoulder Press Single Arm Cable Lateral Raise Barbell Upright Row Dumbbell Rear Delt Fly Cable Face Pull Perform 3–4 sets of 6–10 reps of each exercise. Be sure to save this and if you do it, let me know how it goes!❤️
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.
“Just wait until you have kids.” “Just wait until you’re in your 40s.” “Just wait…” Those comments almost always seem to come with a negative tone. Like these milestones are the beginning of the end. Like once you have kids or hit a certain age, you should just expect things to go downhill from there. I think a lot of women start to believe that. Your body changes, life gets busier, you have less time for yourself, you’re tired. You look in the mirror and don’t really recognize yourself anymore. It’s easy to start feeling like your best years are behind you. Personally, I refuse to believe that. Are some things harder? Sure. Every phase of life comes with challenges. But I don’t believe that having kids or turning 40 means you stop growing, improving, getting stronger, or feeling good in your own body. I’m going to continue doing my best to take care of myself as I get older and raise my kids because I want to feel good, have energy, stay healthy, and truly enjoy this season of life. You with me? 👊 I don’t believe these years have to be the beginning of the end. In fact, so far, they’ve been some of the best years yet. 😊
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nicolemwilkins
“Just wait until you have kids.” “Just wait until you’re in your 40s.” “Just wait…” Those comments almost always seem to come with a negative tone. Like these milestones are the beginning of the end. Like once you have kids or hit a certain age, you should just expect things to go downhill from there. I think a lot of women start to believe that. Your body changes, life gets busier, you have less time for yourself, you’re tired. You look in the mirror and don’t really recognize yourself anymore. It’s easy to start feeling like your best years are behind you. Personally, I refuse to believe that. Are some things harder? Sure. Every phase of life comes with challenges. But I don’t believe that having kids or turning 40 means you stop growing, improving, getting stronger, or feeling good in your own body. I’m going to continue doing my best to take care of myself as I get older and raise my kids because I want to feel good, have energy, stay healthy, and truly enjoy this season of life. You with me? 👊 I don’t believe these years have to be the beginning of the end. In fact, so far, they’ve been some of the best years yet. 😊
Love this for us 🫶
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nicolemwilkins
Love this for us 🫶
A kettlebell swing is a hinge, not a squat. Think about pushing your hips back, then driving them forward to create the momentum that moves the kettlebell. Your arms are along for the ride- they shouldn’t be doing the heavy lifting. Hinge + drive. Let your hips do the work. 🔥💪 Try this on your next set and see if you feel the difference.
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nicolemwilkins
A kettlebell swing is a hinge, not a squat. Think about pushing your hips back, then driving them forward to create the momentum that moves the kettlebell. Your arms are along for the ride- they shouldn’t be doing the heavy lifting. Hinge + drive. Let your hips do the work. 🔥💪 Try this on your next set and see if you feel the difference.
Grab your dumbbells for about 30 minutes and get to work! 
This is a total body circuit that will challenge your strength, stability, and control. Perform 3-4 rounds of 8-10 each side. Rest 1-2 minutes between rounds. Here’s the workout: 1. Single Leg Bent Over Row 2. Goblet Squat to Curl 3. Reverse Lunge w/ Single Arm Overhead Press 4. Pushup to Dumbbell Drag 5. Single Arm Plank to Tricep Kickback
 Save this for your next workout and let me know when you try it 💪
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nicolemwilkins
Grab your dumbbells for about 30 minutes and get to work! 
This is a total body circuit that will challenge your strength, stability, and control. Perform 3-4 rounds of 8-10 each side. Rest 1-2 minutes between rounds. Here’s the workout: 1. Single Leg Bent Over Row 2. Goblet Squat to Curl 3. Reverse Lunge w/ Single Arm Overhead Press 4. Pushup to Dumbbell Drag 5. Single Arm Plank to Tricep Kickback
 Save this for your next workout and let me know when you try it 💪
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!
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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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. 🏋🏼‍♀️
For almost 20 years, looking at my body and figuring out what needed to change was literally part of my job. More muscle here. Leaner there. Better balance. Bring this up. Tighten that up. And I was pretty good at it. 😂 I don’t look back on those years negatively at all. I loved competing. I’m proud of what I accomplished and I wouldn’t change that part of my life. But it definitely trained me to notice EVERYTHING about my body. I still have physique goals. I still train hard. And I still care what I look like. I just don’t feel the need to analyze every little change anymore. My body has been through a lot since I stepped off stage for the last time. Three pregnancies, two kids, getting older, injuries, different seasons of training and life. These days I’m much more interested in taking care of my body than constantly looking for something to fix.
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nicolemwilkins
For almost 20 years, looking at my body and figuring out what needed to change was literally part of my job. More muscle here. Leaner there. Better balance. Bring this up. Tighten that up. And I was pretty good at it. 😂 I don’t look back on those years negatively at all. I loved competing. I’m proud of what I accomplished and I wouldn’t change that part of my life. But it definitely trained me to notice EVERYTHING about my body. I still have physique goals. I still train hard. And I still care what I look like. I just don’t feel the need to analyze every little change anymore. My body has been through a lot since I stepped off stage for the last time. Three pregnancies, two kids, getting older, injuries, different seasons of training and life. These days I’m much more interested in taking care of my body than constantly looking for something to fix.
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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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.
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!
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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!
👀😂💪
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6d 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.
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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.
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!
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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!
Don’t freak out. Don’t freak out 😂😅
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nicolemwilkins
Don’t freak out. Don’t freak out 😂😅
Day 19 of this series is a reminder to drink your water because of these reasons:
 💧 Less water retention
Staying hydrated can make you look and feel leaner. 💧 Cravings decrease
Especially for sugar. 💧 Better pumps in the gym
Your muscles look stronger when they’re hydrated. 💧 Steadier energy
Even mild dehydration can leave you feeling drained. 💧 Better digestion
Less bloating, flatter stomach. 💧 Better sleep
Supports the deep sleep perimenopause disrupts. 💧 Younger looking skin 💧 Faster recovery 💧 Joints feel better
Cartilage needs water to do its job. See you tomorrow for Day 20 where we continue to do the thing we said we were going to do- for real this time.
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nicolemwilkins
Day 19 of this series is a reminder to drink your water because of these reasons:
 💧 Less water retention
Staying hydrated can make you look and feel leaner. 💧 Cravings decrease
Especially for sugar. 💧 Better pumps in the gym
Your muscles look stronger when they’re hydrated. 💧 Steadier energy
Even mild dehydration can leave you feeling drained. 💧 Better digestion
Less bloating, flatter stomach. 💧 Better sleep
Supports the deep sleep perimenopause disrupts. 💧 Younger looking skin 💧 Faster recovery 💧 Joints feel better
Cartilage needs water to do its job. See you tomorrow for Day 20 where we continue to do the thing we said we were going to do- for real this time.

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

Nicole Wilkins | Strength Coach for Women 40+ (@nicolemwilkins) has 389K Instagram followers with a 0.71% engagement rate over the past 12 months. Across 130 posts, Nicole Wilkins | Strength Coach for Women 40+ received 163K total likes and 14.9M impressions, averaging 1.25K 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 389K Instagram followers as of September 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 0.71% over the last 12 months, based on 130 posts.
How many likes does Nicole Wilkins | Strength Coach for Women 40+ get on Instagram?+
Nicole Wilkins | Strength Coach for Women 40+ received 163K total likes across 130 posts in the last 12 months, averaging 1.25K 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 14.9M total impressions over the last 12 months.