How Women Can Build More Muscle and Gym Confidence (Holly Baxter) | Ep 307

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. – Are you putting in the work, but muscle growth feels impossible? Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach? I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal the real strategies you need. Forget the hours in the gym and obsessive calorie counting. We'll uncover why women often plateau, the truth about hormonal changes, and how to optimize your training for maximum impact with limited time. Holly Baxter is a two-time world champion natural bodybuilder, IFBB Bikini Pro, and accredited practicing dietitian with over 13 years of experience. She’s the founder of Be A Fit, a training and nutrition app designed to support women with evidence-based programs and macro-friendly recipes. Holly is known for her honest, science-first approach to helping women transform their physiques and relationship with food. Today, you’ll learn all about: 03:18 - Fear of bulking, disordered eating, and the identity trap 07:24 - The differences in how women build muscle 11:47 - Menopause and muscle-building 21:33 - Smart training approaches for older or less confident lifters 26:25 - Is periodization necessary for hypertrophy? 33:39 - How your training phase affects your results 41:14 - Top 3 principles for your first serious build 47:09 - What to track during a long-term building phase 53:57 - Minimum effective dose training for hypertrophy 57:40 - Inside Holly’s new fitness app, Be A Fit 59:05 - Outro Episode resources: Holly’s App: BiaFit YouTube: @HollyTBaxter Instagram: @hollytbaxter Related Episode: 10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291 Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram