Luke Briggs

I help women 40+ lose 15-30+ lbs, build muscle and feel confident in their bodies again without giving up their favorite foods or spending hours in the gym

Luke Briggs is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association and a Precision Nutrition Level 1 coach. He's currently a personal trainer at Functional Integrated Training in Fitchburg, Wis.

01/14/2026

You’re not lazy or broken.

For many women 40+, weight gain has less to do with effort and more to do with using strategies that no longer match your physiology.

Small adjustments (especially around nutrition, strength and consistency) can change everything.

🔥 Comment “MEALS” and I’ll send you my free 3-day, 1,700-calorie meal plan with 150 grams of protein

01/13/2026

Comment “MEALS” below, and I’ll send it to you for FREE! ⬇️⬇️

12/22/2025

💥My top 5 exercises (in no particular order) if you’re over 40

My criteria…

1. Needs to be joint-friendly
2. Requires minimal equipment (can do at home)
3. Works the entire body

1️⃣ 𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁

It’s a multi-joint exercise, as in you work across more than one joint (the ankles, knees and hips). For lower-body exercises, you’re definitely going to want to include some sort of squat variation.

2️⃣ 𝗣𝘂𝘀𝗵 𝗨𝗽

The push up is a full body exercise that also integrates your core. Make sure to work through a full range of motion. Choose a progression that works for you - wall push ups, elevated push ups, regular push ups or feet-elevated push ups

3️⃣ 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁

The split squat is the top single-leg exercise variation to master. Perform a static movement like this before progressing to dynamic movements like lunge variations. If you’re noticing pain or discomfort in your knees, perform the split squat with a limited range of motion.

4️⃣ 𝗥𝗲𝗻𝗲𝗴𝗮𝗱𝗲 𝗥𝗼𝘄

Rowing movements help strengthen your posterior chain muscles of the upper body, which is helpful if you sit hunched over in a desk all day. The renegade row incorporates your core, as well.

5️⃣ 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗥𝗗𝗟

Grab a pair of dumbbells and perform this hinge movement. Because most of us are imbalanced in terms of our strength and function from our front to back side, it’s important we work our glutes and hamstrings.

12/12/2025

💥 3 common hip thrust mistakes

As a fitness coach for the last 13+ years, I’ve seen all sorts of mistakes with the hip thrust.

Here are 3 of the biggest mistakes I see, in no particular order…

❌ Over-extending your back

Many people will keep their heads back and look up toward the ceiling.

When you execute the movement like this you’ll naturally extend through your lumbar spine instead of your glutes (not good).

Instead, tuck your chin and keep your ribs down to extend through the hips.

❌ Setting up with your shoulder blades below the bench

When you set up with your shoulder blades off the bench you have much less stability.

Plus, it’s going to put a lot of pressure on your neck.

Instead, move your shoulder blades over the bench to create more stability and take pressure off your neck.

❌ Not fully extending your hips at the top

The hip thrust movement won’t “work” if you bring your hips up part of the way.

To fully engage your glutes, extend your hips all the way up until you feel a “squeeze” in your butt cheeks.

If you’re not feeling it in your glutes, you’re not doing it right.

👉 Which of these mistakes have you caught yourself making?

💪 And if you found this helpful, tag a friend who needs to level up their glute game or share this to help more people train smarter! 🚀

12/11/2025

If you’re a woman 40+ who wants to lose 15-50+ pounds of stubborn weight…don’t just go out and hire an in-person personal trainer 2-3 times/week for “accountability”

I’m saying this as someone who has total respect for in-person trainers and WAS an in-person personal trainer for 8 years

However, you’re not focusing on the whole picture

There are 168 hours in a week, and 2-3 hours/week of workouts aren’t going to do much for you if the other 165-166 hours of the week aren’t optimized

Things like sleep, stress management, nutrition and recovery are going to have a WAY bigger impact on your ability to decrease body fat and build muscle

I’m not saying strength training and workouts aren’t important - they are DEFINITELY important

You need to make sure you’re following a plan that has a holistic view point

And if you’re sick and tired of eating “healthy” and exercising consistently and NOT getting the results you want, let’s have a chat

👉 DM me “CHANGE,” and we’ll build a plan to help you transform your life and health!

12/10/2025

Women over 40…

If you feel like nothing works for you anymore when it comes to losing weight…

It’s not your willpower.
It’s not your discipline.

The number one mistake I see women 40+ making
is trying to lose weight the same way you did in your 20s and 30s even though your body has completely changed.

Here’s what most women do:

👉You start eating less
👉You add more cardio
👉You cut carbs
👉You push harder

And yes, that USED to work.

But after 40, things shift.

👉Your hormones change
👉Your metabolism slows from stress, under-eating and losing muscle
👉And most “diets” actually make things worse

You end up with:

😔Lower energy
😔More cravings
😔Muscle loss
😔And that feeling of being stuck no matter what you do

So here’s the truth:

You’re not failing.

Your plan is failing you.

What works now is different.

✅You need to fuel your body, not starve it
✅You need enough protein and calories to support muscle
✅You need strength training, not endless cardio
✅ And you need structure, not restriction

If you’re a woman 40+ and you want to feel strong, energized, and confident again…

💪 Comment “STRONG”

I’ll send you the exact plan we use with women your age
to finally get results again

12/10/2025

🚨 Your 40+ Wake-Up Call

At some point, your body starts changing even when you’re doing everything “right.”

Your energy dips.
Your strength fades.
Your midsection feels different.
Nothing works like it used to.

It’s not you, it’s physiology.

And you deserve better than guessing or trying another quick fix.

Welcome to the place where women 40+ get their strength, confidence and energy back.

Here’s what our 4-Phase Method helps you rebuild:

💪 PHASE 1: Metabolic Reset

-Boost energy without starvation

-Reduce hormone-related fatigue

-Get your metabolism working with you again

🏋️‍♀️ PHASE 2: Strength Rebuild

-Build lean muscle after 40

-Tone legs, glutes, arms and core

-Feel strong in your clothes again

🔥 PHASE 3: Body Recomp

-Lose fat and gain muscle sustainably

-See real changes in the mirror

🌿 PHASE 4: Lifestyle Integration

-Make results last

-No extremes, no deprivation

-A routine that fits career, kids and life

🔥 What our women experience:

✅ More energy than they’ve had in years

✅ Clothes fitting better at the waist

✅ Stronger, toned muscles

✅ Better mood and less anxiety

✅ Confidence they thought was gone

If you’re tired of doing it all alone and want a plan built for your stage of life…

👉 Comment “STRONG” below for your personalized game plan

12/08/2025

👉 Follow @‌lukebriggsfitness for the exact strategies I use to help women 40+ lose 15-30 lbs, ditch the pooch and feel sexy, strong and in control again!

12/07/2025

Hi, my name is Luke Briggs

I live in Madison, Wis., and I’m a husband and father of 3.

I’m the owner of Total Life Fitness, where we’ve coached 1,000+ since 2020 and have hundreds of clients we work with on a daily basis.

I’ve personally been in the fitness industry since 2012 and have worked with 2,500+ clients.

My wife, Jennifer, and I also do some real estate investing.

My degree is actually in journalism and mass communication, and I originally wanted to be a sports writer.

However, I didn’t like how I looked growing up, so I started to do whatever it took to transform my body when I was in my 20s.

I became so obsessed with transforming my own body that I eventually decided I wanted to help others do the same.

I’ve learned that I’m not defined by my former identity. My motto is “Leave the past behind, your story starts now.”

Over my years of coaching, I realized we have the biggest impact coaching women, and we have a team of women’s coaching experts with 43+ years of experience specializing in hormones, metabolism and body transformation.

🎓Here are some of my certifications:

🔹NSCA Certified Strength and Conditioning Specialist (CSCS)
🔹Precision Nutrition Level 1 Coach
🔹Nutritional Coaching Institute Level 1 Coach
🔹Pain-Free Performance Specialist Certification

When I’m not working on my business or training myself, I enjoy watching sports, playing basketball and spending time with my family.

I hope you enjoy the content on my profile!

12/04/2025

As a fitness coach for the last 13 years, I’ve seen all sorts of mistakes with the single-leg RDL.

Here are 3 of the biggest mistakes I see, in no particular order…

❌ Lifting your leg up instead of focusing on pushing your hips back

The single-leg RDL is the same exact movement as the bilateral RDL or deadlift pattern.

Initiate the movement by pushing your hips back until you feel a massive stretch in the back of your legs.

Your leg will not be as high up off the ground as you think.

❌ Rounding your back at the bottom of the movement

Keep your chest out the entire time. You want to maintain a neutral spine.

By rounding your back at the bottom you put undue stress on the lumbar spine.

To keep your back straight, think about pushing your chest out the entire movement.

❌ Rotating your hips instead of keeping your pelvis neutral

The movement is much easier if you rotate your hips a bit.

However, then you’re not placing tension on the intended working muscles.

Keep your belly button pointed straight ahead so you’re keeping tension on the hamstrings and glutes.

Make sure to save these tips for later and follow for more videos like this!

Address

Madison, WI

Website

http://totallifefitness.co/

Alerts

Be the first to know and let us send you an email when Luke Briggs posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Luke Briggs:

Shortcuts

Want your practice to be the top-listed Clinic in Madison?

01/14/2026

01/13/2026

12/22/2025

12/12/2025

12/11/2025

12/10/2025

12/10/2025

12/08/2025

12/07/2025

12/04/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share