Can Women Really Build Muscle in Midlife?

If you’re in your 40's, 50's, 60's or beyond and wondering whether it’s too late to build muscle - let me answer that right up front:

Absolutely You Can...It's NEVER too late to start!

I’m 62, and I don’t strength train because I’m trying to turn back the clock. I strength train because I have a whole lot of living left to do—and I want a body strong enough to do it!

And I'm guessing you do, too.

Strength matters for so much more than how our arms or legs look. It helps us carry our groceries, climb stairs, travel, play with our grandchildren and continue doing the things we all love to do.

To me, Fitness is Freedom.

And the research backs this up.  Studies in postmenopausal and older women have shown that resistance training can increase muscle and improve strength.  Our bodies may change as we age, but our ability to become stronger doesn't simply disappear.  That's why being "intentional" is key.

And I've seen this firsthand.

One of my favorite examples is Lori, a woman who began training with us when she was 72.  She sold cars, but had difficulty getting up out of her desk chair at work.  She also had trouble doing a simple body weight squat when she first started.  But Lori kept showing up - and getting stronger.  Before long, she was doing step-ups holding 20 pound kettle bells and pushing a weighted sled like a champ!  She was amazing!

That's the kind of strength I'm talking about.  Not just muscles that look strong - but strength that changes what we're capable of doing in everyday life.

 Lori and me (edited).jpg

And You Don’t Need Hours in a Gym...

Getting stronger doesn’t require spending hours in a gym or completely overhauling your life.

Simply start where you are.

A couple of dumbbells, a little space in your home and 30 minutes can be enough to get moving. And if 30 minutes feels overwhelming right now? Start with 10 minutes.

Ten minutes is always better than zero.

The important thing is simply to begin—and then keep showing up.

Consistency Beats Perfection - Every time.

You don’t need a perfect week. You don’t have to love every workout. And you certainly don’t have to wait until Monday to begin.

What matters is consistency.

Over time, you should begin noticing victories that have nothing to do with the number on the scale. Everyday tasks will most likely feel easier. You should even feel stronger and more confident in what your body can do.

I'd love for women to change how they view exercise and begin to think of exercise as so much more than just a way to lose weight or change how we look.

Let’s train to become stronger.

So, Where Do You Start?

Keep it simple. Follow a well-rounded routine that works your entire body throughout the week.

Not sure how many days you should be training? I break it down here: How Often Should Women Over 50 Strength Train? Learn proper form, use modifications when you need them and gradually challenge yourself as you become stronger.

Most importantly, give yourself the time and consistency to discover what your body is truly capable of.

And remember...You are not too old - and you have not missed your chance.

Just start.

Then show up again.

And again.

That’s how we get stronger.

And if you’d like someone showing up right alongside you, that’s exactly why I created Fit and Fab for Life—effective at-home online workouts designed for real women and real life.

Let’s make this our strongest chapter yet. 

—Marian