Dr. Susie Spirlock

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

08/12/2026

Another peek inside how we work with our 1:1 clients... except this time, I’m the client 🤓

Movement assessments are just one piece of the puzzle. We look at how you move under load, how your body responds, and, most importantly, how all of that fits with your training.

Too often, rehab ends with an assessment.
Ours STARTS there.

Part 3 is where we dig into the programming, and that’s usually where the real answers live 😎

08/10/2026

Last week, I held my Winnie girl in my arms while she took her last breath, on our couch in her favorite spot. 🌈

I don’t have words for what it feels like to lose my soul dog at only 6 years young.

I wanted so much more time.

I would have done anything for more time.

I miss her so fu***ng much.

08/10/2026

Hypermobile hips that feel tight? 😭

You do NOT need more stretching, my girl.

You need more controlled motion through your available range of motion that also provides more input into the hip joint 😉

Most hip mobility exercises focus on moving the femur on a fixed pelvis with the leg moving through the air, which is not inherently bad!

But extra bendy humans oftentimes need more joint feedback since our ligaments are out here being little freeloaders.

Standing on your leg and rotating your pelvis over top a fixed femur is a great way to tap into some more body awareness, while also being forced to control the entire hip rotation range of motion you work through.

Add in some external stability while holding onto a plate that also moves with you vs stays stationary like a wall, and you have the perfect recipe for a hip exercise that checks all the boxes 💁🏼‍♀️

I love programming this in for online clients as a part of their warmup before their squat or hinge days, or on an active recovery day to work on motor control!

It’s also a current prep movement in my group training program, Supple Strength! We just started the 3rd week of the Strong Girl Summer block & the ladies are crushing it 👏🏼

These aren’t reserved just for hypermobility! I also use them for clients dealing with:
1️⃣ Pinchy hips during squats
2️⃣ Symptomatic femoroacetabluar impingement
3️⃣ Tight posterior pelvic floor
4️⃣ Difficulty getting into a deeper squat or hinge

Tap that save button to refer to this later 😎
Share with a gym buddy 🤓

Who is trying this exercise for their next leg day?!

Paragon Fitwear reluna everything — SUSIE10

08/07/2026

It feels like every topic on the internet has turned into a sensitive topic 🤦🏼‍♀️

You could post, “I like apples,” and someone will still show up like:

“So you hate oranges?”
“Some people are allergic to apples.”
“Not everyone has access to fruit, check your privilege.”

It’s WILD.

You can’t talk about strength training without someone saying “well not everyone can lift weights.”

You can’t talk about nutrition without “some people can’t eat that.”

You can’t talk about rest without “some people can’t afford to rest.”

You can’t even say “drink more water” without someone coming for you like you personally attacked their iced latte.

For f***s sake.

Everything needs a disclaimer now.

Every statement has to be universally inclusive, perfectly worded, and trauma-proofed before it leaves your mouth.

And heaven forbid you post something general based on research? Someone is bound twist it into something personal.

TRUTH BOMB: NOT EVERYTHING IS ABOUT YOU!

Not every post is for you!

Not every piece of advice or content is an attack on your specific circumstances!

Sometimes, people are just sharing their expertise, their experience, their opinion, their preferences, without claiming it’s the only truth that exists.

If it doesn’t apply to you, it’s totally okay to scroll on by without having a meltdown.

I promise you’re going to be okay!

Everything doesn’t have to come with a dissertation-length disclaimer to be well-intentioned.

So yeah. I like apples.

And women should start lifting weights in their 30’s since you start to lose 3-8% of muscle mass per decade starting in your 30’s if you don’t preserve it.

And if that offends you, maybe it’s time to touch grass 🤷🏼‍♀️

Want mUsCLe pRiViLeGe like me? Join my group program where all we do is live, eat, & breathe the barbell like the iron supremacists we are 💅🏼

08/05/2026

I have never been one of those girls who wanted a thigh gap.

Seriously, f**k a thigh gap.

I have LOVED having enough body fat to be healthy and enough muscle on my meat chunks that I could audibly clap them together.

Then endometriosis, SIBO, candida overgrowth, POTS, MCAS, and hEDS complications came in and said, “lol.”

Over the course of several months, I unintentionally lost 20 pounds.

My body simply stopped being able to hold onto the weight & muscle I’d spent years building due to uncontrolled inflammation, digestive issues, nausea, severe bloating, and inability to absorb nutrients.

The first thing I noticed was that my thighs didn’t touch anymore.

And I HATED it.

It wasn’t necessarily about aesthetics, but more so was what it represented.

Less muscle.�Less body fat.�Less resilience.�Less of, me.

Over the past year and a half, I’ve fought like hell with my healthcare team to address my issues and put that weight back on.

Last week, I realized I’d gained back 10 of those 20 pounds, AND my thighs chafed like hell on my long run 🤓

Never thought I’d be celebrating thigh chafe, because, freaking ouch? But here we are!

It’s funny how quickly chronic illness changes your definition of a “good body.”

The things women are taught to hate can become the very things we’re desperate to get back when they are ripped from us in a way that is out of our control.

So here’s to healthy body fat, building back my meaty adductors, and my thighs absolutely obliterating each other with every stride 💁🏼‍♀️

Needless to say, I have stocked up on again lol.

08/03/2026

I PROMISE, I’m on YOUR side 🫶🏼

And I FEEL your frustration, especially with so much of what is being pushed is bu****it or unnecessary.

Do you feel like this too??

You may already typing…“But body fat percentage matters too.”Yep, it sure does!This post isn’t saying body fat is irrele...
07/31/2026

You may already typing…

“But body fat percentage matters too.”

Yep, it sure does!

This post isn’t saying body fat is irrelevant, but that society has built an entire culture around shrinking ourselves while barely talking about the health metric that’s quietly changing underneath us with no warning signs.

Women know their weight.
They know their clothing size.
They know the calories in fu***ng an oat milk latte or chocolate donut.

But ask about bone density & then it’s suddenly, ✨crickets✨

We spend decades being pressured to chase smaller bodies, cut calories lower and lower, avoid lifting weights because we don’t want to “get bulky,” and then we’re somehow SHOCKED when osteoporosis becomes one of the biggest threats to women’s health as we age 🙂

Your skeleton is ALIVE, my girl.

It’s constantly remodeling based on the signals you give it.

Load it, feed it, recover from it, and it adapts, yay!
Neglect it long enough, and it adapts to that too, boo!

So build the muscle.
Lift the damn weights.
Load your bones.
Eat enough food, my god.
And your future self will thank you.

I’d rather see women OBSESSED with building a body that can carry them through the next 30, 40, 50 years than one that simply, takes up less space.

F**k this “skinny is better” trend that’s happening AGAIN.

07/30/2026

Strength in length.
Mobility through load.
Round thy rumps.

Who’s trying this superset this week?! 💁🏼‍♀️

07/28/2026

The WHY behind the programming matters just as much as the exercises themselves 💅🏼

So why did I put these two together as a lower body day superset finisher in Supple Strength?

Let me know in the comments! 😎

You’re either my kind of people…Orrrrr I’m definitely not yours 🫶🏼⚠️WARNING⚠️ My corner of the internet contains: modera...
07/27/2026

You’re either my kind of people…
Orrrrr I’m definitely not yours 🫶🏼

⚠️WARNING⚠️ My corner of the internet contains: moderate profanity, zero tolerance policy of fear mongering, referring to muscles as meat cables, viewing training AS rehab, content centered around my dogs, being well fed, and following the fu***ng science.

You staying? Or dipping?

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

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