The number one most common comment I see from new clients is that they want to ‘tone-up’. What they really mean is they want to have more muscle definition and less body fat so that you can see that muscle definition. This is something fairly easily achieved in our teens and twenties, but once we get midway through our thirties things start to change and get harder. And it continues to get increasingly harder as we go through our forties, fifties and beyond. There is no doubt in my mind that the earlier you start in life to concentrate on building muscle the easier this task is (as maintaining is easier than starting from a low point). However, if you haven’t started yet it is definitely not too late. And the older you are the more important it is that you start to prevent or improve frailty.
Midlife can be a transformative period for women, marked by changes in hormones, metabolism, and lifestyle. As the body undergoes these shifts, maintaining and building muscle becomes increasingly important for overall health and well-being. A more sculpted body tends to give us women more self-confidence and makes us feel good. And you can’t underestimate how useful it is to be strong enough to do all daily activities for yourself.
Muscle mass declines with age if you are not fighting to keep it (a condition known as sarcopenia) and eventually this leads to decreased ability to function. So here are my top 10 actionable science backed tips to start that fight, because it is never too late…
1. Prioritise Resistance Training to Build Muscle:
One of the most effective ways to build muscle is through resistance training, also known as strength or weight training. This doesn't have to be heavy dumbbells. If you've never done resistance training before don't be scared to give it a go. Using just your bodyweight is a great place to start or resistance bands are effective and cheap.
Because all my classes are aimed at women over 35, I ALWAYS include resistance training in every class. Building muscle is our number one aim!
Research has consistently shown that resistance training not only increases muscle mass to give that toned look, but also:
- boosts metabolism, helping to burn calories even at rest
- reduces fat mass
- gives improved physical performance, movement control, walking speed, functional independence
- improves cognitive abilities and self-esteem
- can assist in prevention and management of type 2 diabetes
- can enhance cardiovascular health
- promotes bone mineral density (1)
So if you want to improve the way you look, age and feel ladies, it’s resistance training you want to be doing. Aim for at least two to three sessions per week, targeting all major muscle groups.
2. Gradually Increase Resistance:
Progressive overload is a fundamental principle of muscle building. To continue making gains, gradually increase the resistance you lift over time (2). This can be achieved by adding more weight, increasing repetitions, or reducing the amount of rest between sets.
3. Choose Your Rep Range Depending on Your Muscle Goals:
Although there does seem to be variation from person to person, the generally accepted recommended rep ranges are:
- 1 to 5 reps will improve the strength of your muscles but not necessarily make them bigger.
- 8 – 12 repetitions brings you into the range where each fibre of your muscle will increase in size (known as hypertrophy) and will give you that more toned look.
- Higher reps of 15+ improve your muscular endurance levels. (3)
No matter which range you choose, you should always be looking to find the last few reps in a set to be a real challenge. And if you can get to the top of your chosen rep range and it doesn’t feel really challenging, you ideally should increase your weight to gain benefit.
4. Eat More to Build Muscle!
This is music to my ears!!! Believe it or not you need to be in a calorie surplus alongside your resistance training to build muscle. If you are eating less calories than you are burning (i.e., in calorie deficit) you will struggle to build muscle. You may lose fat which will show off the muscles you do have, but if anything, your muscle mass will decline. This is why body builders go through cyclical eating patterns switching between bulk then cut.
The number of surplus calories needed to build muscle can vary from person to person based on factors such as age, gender, genetics, training intensity, and body composition goals. However, a commonly cited guideline suggests that a surplus of approximately 250 to 500 calories per day is a reasonable starting point for muscle building and you should adjust depending on your results. (4) Excessive caloric surplus does not lead to additional muscle growth and could result in unwanted fat gain. Some individuals may require more or less surplus depending on their metabolism, training intensity, and genetic factors.
5. Optimise Protein Intake:
Protein is essential for muscle repair and growth. The Academy of Nutrition and Dietetics suggests that if you are working out, you should aim for around 1.2 to 2 grams of protein per kilogram of body weight per day - others say different amounts but it gives you an idea (5). However, if you are not working-out your protein requirements are much lower at up to only 0.8 g of protein per kg of bodyweight. And this is a sliding scale obviously, depending on how sedentary you are and also how old you are. Adding protein to a training programme helps slightly less as we age. High-quality sources like lean meats, dairy, legumes, and plant-based proteins can all help meet these requirements.
And the other interesting thing about protein is that is takes about 30% more energy to digest than fats and carbs, so it is great for people watching their weight. Also, one study found that if you are in calorie deficit, eating higher levels of protein will help protect your muscles from reducing in size. (6)
6. Don't Skimp on Carbohydrates:
Carbohydrates provide the energy necessary for intense workouts and muscle recovery. While low-carb diets may be trendy, they are not ideal for muscle building. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables to support your workouts (7).
7. Prioritise Muscle Recovery:
Adequate rest is crucial for muscle recovery and growth. Aim for 7-9 hours of quality sleep per night (8). Additionally, consider incorporating techniques such as foam rolling and stretching into your routine to keep your muscles pliable and to stop them seizing up.
8. Monitor Hormone Levels:
As women enter midlife, hormonal changes can impact muscle mass. Reductions in oestrogen, progesterone, testosterone and human growth hormone all contribute to muscle wastage. You can help these levels by eating the right sorts of foods (see my 21 Day Reset), leading a well-balanced lifestyle, do the right kind of exercise (see my Holding Back the Years classes) and HRT can also help.
9. Keep Stress Levels Down:
Stress produces cortisol which can have a catabolic effect on muscle tissue by promoting muscle protein breakdown. So, sleep and self-care is just as important in midlife for building/keeping muscle.
10. Incorporate High-Intensity Interval Training (HIIT):
HIIT workouts combine short bursts of intense exercise with brief rest periods. They have been shown to be effective in preserving and even increasing muscle mass while burning fat (10). Plus, HIIT can be tailored to different fitness levels which is why my exercise classes often use this format.
Conclusion:
Building muscle and toning up in midlife is not only achievable but also essential for maintaining overall health and vitality. By following these science-backed tips, women can harness the power of resistance training, proper nutrition, and recovery strategies to sculpt their bodies and enjoy the benefits of a strong and toned physique throughout midlife and beyond. Remember that consistency and patience are key, so stay committed to your fitness journey, and you'll reap the rewards and I can help you along the way. So even if you haven’t started yet, it’s never too late…
