Dr. Susie Spirlock

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Charleston, SC
Dr. Susie Spirlock

Helping you get under the barbell, reduce injuries, and fall in love with strength training.

09/04/2026

Before somebody gets spicy in the comments: YES, YOU NEED CARDIO TOO.

Your cardiovascular fitness matters tremendously for your health!!

I DO want women walking, running, biking, hiking, swimming, taking fitness classes, whatever gets your heart and lungs doing their jobs. This is not an anti-cardio post, so please put the pitchfork down!!

What I DO have a problem with is that for DECADES, women were basically handed cardio as the default form of exercise while simultaneously being taught to fear the thing we desperately need more of: muscle.

Go to the gym, but stay on the treadmill.

Lift weights, but make them light.

Do high reps so you “tone” instead of “bulk.”

Burn more calories.

Make yourself smaller.

Whatever you do, DON’T GET TOO MUSCULAR.

And now we have generations of women who are very comfortable with the idea of spending years trying to lose body fat, but the idea of spending a few months intentionally trying to GAIN muscle still makes them nervous.

I would very much like to change that.

Because muscle is incredibly fu***ng useful. It makes you stronger and more physically capable in the body you’re living in TODAY, and you’re also going to be reallyyyyyy glad you built it as you move through perimenopause, menopause, and eventually older age.

Building a meaningful amount of muscle takes TIME. You are not going to accidentally get “too bulky” because you started progressively overloading your squats.

So yes, do your cardio! Train your heart! Go for your runs! I certainly do!

AND ALSO BUILD SOME MUSCLE 💪🏼

Which is VERY conveniently what we’re about to spend the next five weeks doing in Supple Strength 💅🏼

Our brand new block is hypertrophy-focused, which means we’re intentionally shifting our training toward building muscle after spending the summer getting strong as hell!

Five weeks of eating enough, training hard, progressively overloading, and actually TRYING to put some muscle on your body instead of being afraid of it.

5 programs to choose from.
Group chat access to me.
80+ page resource guide.
Only $37/month.

#

09/03/2026

Maybe the goal of your workout should be to gain something instead of burn something?? Just a thought 💅🏼

Tell me, did you used to think like this, too? Or currently think like this?

$You think I’m kidding?Because I am dead 👏🏼 ass 👏🏼🦴 Over 300,000 people 65+ are hospitalized for hip fractures every year...$

09/02/2026

You think I’m kidding?

Because I am dead 👏🏼 ass 👏🏼

🦴 Over 300,000 people 65+ are hospitalized for hip fractures every year.
🦴 More than 95% of those fractures come from falls.
🦴 Women make up three-quarters of them.
🦴 1 in 3 women over 50 are affected by osteoporosis.
🦴 And the odds of breaking your hip only climb with age.

When I worked in the clinic for 3 years, hip fractures were one of the top things I treated both in hospitals and outpatient settings. And let me tell you, the aftermath was, brutal.

Most of these patients hadn’t touched structured exercise in decades, let alone lifted a weight.

I watched people spend their final years in pain, with repeat surgeries, stuck in nursing homes, and robbed of independence. The toll wasn’t just physical. It was emotional, financial, and devastating for their families too.

Want to know the single best thing to fight back against this?

RESISTANCE TRAINING.

It builds stronger muscles, denser bones, sharper balance, and faster reaction times ie. all the things you need to prevent falls and bounce back if you do hit the ground.

I don’t train for a bikini body (though no shade if that’s your thing).

I train for my now-body AND my old-lady body.

The one that will still:
👉 Get me up and down off the floor
👉 Hoist my 50-lb dog into air jail
👉 Flip a mattress
👉 Hike mountains with my husband
👉 Catch myself when I trip
👉 Bounce when I fall, instead of break

If that isn’t motivation, I don’t know what is!!

And if you don’t know where to start, I got you!!

My group training program trains every movement pattern, in every plane, with community support and direct access to me, with the choice of FIVE different programs 💅🏼

So tell me, what’s YOUR why for training?

09/01/2026

Pinchy hips can be tricky🤌🏼

Especially becuase there are multiple factors that can contribute likeeee
✔️pelvic position
✔️hip mobility
✔️squat stance selection
✔️hip stability
✔️load management

I always address load management & squat stance of my clients FIRST.

It’s amazing how you can decrease symptoms when you give the tissues a break & guide someone into a stance that goes WITH their bony anatomy, not against it.

Whether you have femoroacetabar hip impingement or not, no amount of ‘mobility work’ is going to change the anatomy of your hip bones.

If they STILL have trouble, I will then look at all the other stuffs.

We may need to open up the back of the pelvis in order to get the ball to slide back in the socket so that we can create more space at the bottom of the squat.

We may also need to strengthen up the hip flexors and/or adductors if they have become sensitized, painful, or developed tendinopathy.

Regardless, my team & I always use the information gathered from a detailed Movement Assessment to choose exercises & modifications that are tailored to YOU, specifically!

Here are some exercise ideas to include in a warm up or as a part of a lifting session that tend to be helpful for spicy hips:

1️⃣ Posterior Hip Capsule Stretch

2️⃣ 90/90 Hip Lift With Hamstrings

3️⃣ Elevated Iso Bridge with Banded March

4️⃣ B-stance RDL with Rotation

Have you ever dealt with pinchy hippos before? 🦛

⚠️ If you ARE having pain, your best bet is getting assessed by an evidence & strength based rehab professional to get a plan tailored to YOU! My team & I can help with that 😎

Reluna leggings & sports bra — SUSIE10

08/31/2026

If you want to age well, improve your metabolic health, & have bones of steel, gaining muscle mass isn’t a choice! IT’S A NECESSITY!!

Use the 🔗 in my profile to join us for the next 5-week training block focused on MUSCLE MASS.

Sessions are up NOW.

Where are all my muscle mommies at??

08/27/2026

Leaking or heaviness under load doesn’t mean your body is broken or that lifting caused your issues.

It means your pressure management strategy needs an upgrade, sisterrrrr.

Good news is that’s a skill, and skills are trainable 😉

Do you know how to properly manage your pressure?

08/25/2026

First hike without my best girl. I missed her every damn step 💕

08/21/2026

Not everything needs a lengthy list of “corrective exercises” 🙂

Buttttt if your symptoms DO last, my team and I can help you get back to training with our Remote Rehab Coachint 😉

08/19/2026

EVERY decade, including the one you’re in right now ☺️

We talk a lot about building muscle for healthy aging, which IS incredibly important, especially for women as, but I also don’t want the message to ONLY become “lift weights now so you can get off the toilet by yourself when you’re 80.”

That IS important!!! I would personally like to remain an independent bathroom user for as long as possible!!!

But having more muscle and being stronger also gives you more physical capacity for the life you’re living, TODAY.

Your groceries are easier to carry.

Picking up your kids & dogs doesn’t feel as demanding.

Yard work doesn’t absolutely wreck you.

You can say yes to a hike on vacation.

You can move the stupid piece of furniture yourself.

One of the coolest things about getting stronger is that the demands of everyday life become smaller relative to what your body is capable of.

A 45 lb suitcase is always going to weigh 45 lbs, but if you’ve spent years getting stronger, carrying that 45 lbs around is a hell of a lot less demanding.

And THEN we get the long-term benefits.

Muscle mass and strength become increasingly important as we age, and women have the added consideration of the menopausal transition, & women can lose up to ~20% of our bone density during the 5–7 years following menopause.

So yeah, I’d like you to:

💪🏼 Go into those decades with some damn meat on your bones!!

💪🏼 Have muscle to maintain instead of waiting until you’re losing it to decide you should probably start building some.

💪🏼 Have spent decades with your bones experiencing heavier loads.

💪🏼 Have years of practice squatting, hinging, pushing, pulling, carrying, getting off the ground, & generally asking your body to DO things.

Because someday that strength may be the difference between being able to get off the floor yourself or fracturing a hip.

Today it might just mean carrying your 55 lb senior dog up the stairs.

& I think both of those things are pretty fu***ng valuable.

We’ve spent decades teaching women how to make their bodies smaller.

I would much rather teach you how to build one that makes your life easier 💅

08/17/2026

I’m a big fan of being well fed in every circumstance 💅🏼

Beach day? Eat lunch.
Going out tonight? Eat lunch.
Wearing something tight? Eat lunch.
Going to be in a bathing suit all afternoon? EAT. LUNCH.

Because how the hell are you supposed to pull a fat deadlift, PR your 10k, build muscle, recover from training, have energy to do s**t, and generally be a strong, capable human if you’re strategically underfeeding yourself every time your body is going to be perceived??

You do not need to “save calories” because you’re going out to dinner later or “earn the food” you’re eating at the cookout., and being in a bikini does not suddenly make your body’s need for fuel disappear…

I want women to be strong.
I want us to have muscle.
I want happy & health hormones.
I want dense bones and bodies that can carry us through decades of doing cool s**t.

& that requires us to fu***ng eat 🙂

So, for the love of big lifts & fast miles, SLAM THE SANDWICH 🥪

Address

Charleston, SC
29401, 29403, 29405, 29407, 29409, 29412, 29414, 29424, 29425, 29455, 29492

Website

https://www.moveyourbonespt.com/, https://linktr.ee/dr.susie.squats

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