5 Reasons Women for Women to Build Muscle in their 40s
At this stage of life, you’re supposed to have it all, right? Career, relationship, kids (or maybe not), and at least a reasonable kept appearance. Days are beyond full, and focusing on yourself can feel frivolous and exhausting. Getting to the gym or working out may feel like a pipe dream…
But, now is a critical time to focus on maintaining and building your strength and muscle mass. The seeds you plant today will become the plants that nourish you in older age. The physical changes associated with aging may be just beginning to emerge, and the longer you can keep those changes at bay, the better.
Speaking of changes, hormonal shifts associated with peri menopause may be starting, or could be in full force. BTW, you thought puberty was a roller coaster? Well, buckle up ladies, because peri menopause and menopause can be a corkscrew-demon-drop-hellfire kind of ride. Obviously, YMMV, and here’s wishing you smooth sailing. And guess what? Building muscle may help you through “the change”.
So, here are 5 reasons why you should build muscle now:
Boost Metabolism: Contrary to popular belief, your metabolism doesn’t slow to any meaningful degree until your 60’s. What does typically slow down is us! Our busy lives often cause our exercise and other activities to decrease, which leads to lower muscle mass and fewer calories burned. Eating the way you always have may no longer hit the same. Lean muscle mass is your body’s fat burning engine, so building muscle will, in essence, rev up your metabolism, making it easier to maintain your weight.
Prevent Osteoporosis: Building muscle through weight-bearing exercises can help increase bone density and reduce the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures. Bone density losses accelerate in menopause, and actions taken now can lessen and slow those losses.
Improve Posture and Balance: Strong muscles provide better support for the body's frame, leading to improved posture and balance. I like to say that balance is not like a fine wine - it does not become better with age - at least not without focused work! Building overall strength, core strength, and balance can help prevent falls and injuries, which become more common as we age.
Increase Strength and Independence: Building muscle can help women maintain strength and independence. Muscle mass peaks in our 30’s, and without focused effort, your muscle mass will begin to decline between 3-5% per decade. Act now to mitigate that loss! Strong muscles make daily tasks easier to perform - you’ll be hoisting your own carry-on luggage into the overhead bins in no time!
Boost Confidence and Mental Health: Strength training can be initially intimidating, but once you get started, the physical changes come quickly. It typically takes about 6 weeks before you start seeing the results of your hard work. And it takes about another 6 weeks before others typically begin to notice. Confidence and self-esteem can soar, and often seeps into other parts of your life. Physical activity also releases endorphins, which can improve mood and reduce feelings of anxiety and depression.
So, what is the best way to build muscle?
Find a Great Coach. If you are new to lifting weights, consider working with a personal trainer. They will teach you how to execute basic lifts safely and effectively, and will design a plan for you. If a personal trainer is not in your budget, then find a fantastic fitness instructor and learn as much as possible from them. The best fitness instructors will push you, motivate you, and provide modifications when needed.
Find the Right Environment. Are you a “gym person”? Awesome! Get yourself to your favorite local gym and do your thing. But, what if you loath the gym vibe, don’t live near one, or don’t have hours to spend schlepping to/from the gym? Check out a virtual fitness studio! There are some amazing virtual studios that provide convenient livestream and on demand workouts, and do a great job of building community.
Create and Follow a Plan. Going zero to sixty too quickly is a recipe for injury and/or burnout. Work with your trainer or studio and map out a plan that will have you feeling stronger and healthier quickly!
So, what are you waiting for? Remember, it is never too late, or too soon, to get started!
