As women, our bodies naturally go through many changes—especially in midlife. One critical change that often goes unnoticed until it starts affecting our strength, energy, and mobility is muscle loss.
Starting around age 30, women begin to lose 3-5% of their muscle mass per decade if they’re not actively working to maintain it. By the time we hit 50, this process accelerates. That loss not only impacts how we look and feel—it affects our metabolism, balance, bone health, and ability to do everyday activities with ease.
The good news? We can do something about it—and it doesn’t mean living in the gym.
Here are 3 simple ways to protect and build muscle so you feel strong, energized, and confident at every stage of life:
1. Incorporate Full-Body Strength Workouts 2-3 Times a Week
Focus on compound movements like squats, push-ups, and rows. These engage multiple muscle groups and mimic real-life movements, helping you build functional strength. Start with bodyweight or light weights and progress over time.
2. Prioritize Protein at Every Meal
Protein provides the building blocks your body needs to repair and grow muscle. Aim for 20–30 grams of high-quality protein at each meal—think eggs, chicken, Greek yogurt, lentils, or a protein shake.
3. Move Your Body Daily
Even outside of workouts, staying active helps preserve muscle. Walk, take the stairs, dance, stretch—just keep moving. Consistency is key, and every bit counts.
Strength training isn’t about “bulking up”—it’s about aging powerfully, improving your quality of life, and feeling amazing in your own skin.
You deserve to feel strong and supported in every season of life. Let’s make that your reality—one rep at a time.
