Many women over 40 are walking, doing classes and watching what they eat, yet still feel their shape slipping. The missing piece is often strength training. It's the single best way to protect your muscle, your metabolism and your bones as you get older.
I'm a big believer in this, and not just as a coach. I competed in the ANB Fitness Over 40s and placed second and third runner up. I've seen first-hand what lifting can do for a woman's body and confidence after 40.
Why muscle matters more now
From around 40, we gradually lose muscle unless we work to keep it. Muscle uses energy even at rest, so losing it slows your metabolism. It also affects your strength, balance and posture. After menopause, bone density can drop too, and strength training is one of the best ways to support strong bones.
Cardio isn't enough
Walking and cardio are great for your heart, mood and stress levels. Keep doing them. But they don't send the same "keep this muscle" message to your body that lifting does. A mix of both gives you the best results.
How to start
You don't need to live at the gym. Start with:
- Two or three sessions a week, 20 to 40 minutes each
- Big movements like squats, lunges, push-ups (on a bench is fine), rows and hip bridges
- Enough weight to feel challenged by the last few reps, while keeping good form
- Gradual progress, adding a little more weight or a few more reps over time
Body weight, resistance bands, dumbbells and gym machines all work. If you have an injury or health condition, check with your GP or a physio first, and consider a few sessions with a qualified trainer to learn good technique.
Feed your muscles
Strength training works best with enough protein to repair and build muscle. Aim for a good serve at each meal. My post on protein for women over 40 shows you how much and what it looks like on a plate.
What to expect
In the first few weeks, you'll likely notice better energy, sleep and mood before you see a change in the mirror. Over a few months, clothes start fitting differently, even if the scales move slowly. That's muscle replacing fat, and it's exactly what you want.
Need a plan that brings it together?
Food, movement, sleep and hormones all work together after 40. If you'd like a plan that covers all of them, take the free Weight Loss Quiz or book a discovery call below.
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