How to Build Muscle in Midlife
Is the new skinny strong? Are we finally moving past the relentless pursuit of thinness and embracing strength and muscle? But is this shift truly empowering, or are we still chasing an external ideal without doing the inner work?
For women in midlife, the messaging has always been clear: Be smaller.
For decades, we’ve internalized the belief that restriction and shrinking are signs of success. Now, we’re told to build muscle — yet many of us still stick to tiny weights or push ourselves to exhaustion with endless cardio or high-rep workouts.
It’s time to reclaim our strength, inside and out. And that doesn’t mean blindly following what’s written on a screen or whiteboard. We have agency over our fitness.
Make your workout work for you.
Strength training is one of the best things you can do for your body as you navigate midlife. From increasing bone density and metabolism to enhancing energy and confidence, the benefits are undeniable. But if you’re unsure how to approach it — or if your current routine isn’t delivering results — these tips will help.
Why Strength Matters More Than Ever
As women navigate the menopause transition, declining estrogen levels lead to significant changes that impact overall quality of life. Recent research (Climacteric, March 2025) confirms that estrogen loss is closely linked to a decrease in muscle strength, with the rate of sarcopenia (muscle loss) nearly tripling after menopause.
What does this mean? More women in midlife are losing strength — and with it, their independence, energy, and vitality.
But there’s an even deeper issue: many women remain trapped in the mindset of wanting to be smaller rather than stronger. This outdated goal, combined with the natural effects of menopause, leaves them struggling to reach their full potential.
I’m on a mission to change that. It’s time to shift the focus from shrinking to growing — building muscle, strength, and resilience. These are the true markers of health and vitality in midlife and beyond.
Why Do We Need to Focus on Building Muscle?
Muscle supports your metabolism. More muscle means you burn more calories, even at rest.
Muscle protects your bones and joints. It’s essential for preventing osteoporosis and maintaining mobility.
Muscle boosts energy, mood, and sex drive. Strength training supports hormonal health and emotional well-being.
Muscle adds quality years to your life. Stronger bodies are more resilient and independent.
The good news? It’s never too late to build strength. You are not fading as you age—you’re evolving. The version of you that builds muscle, fuels her body, lifts heavy things, and takes up space is powerful. No apologies, no fear.
Forget trying to be skinny. Strong is strong. And it’s your time to own it.
Top 5 Tips for Building Muscle in Midlife and Adding Strength to Your Workouts
1. Fuel Your Body Properly
Think of your body like a car—you wouldn’t drive without gas in the tank. Strength training requires fuel, and that means prioritizing protein and carbohydrates.
Protein: Aim for 0.7-1 gram of protein per pound of ideal body weight to support muscle repair and growth.
Carbs: Strength training is anaerobic, meaning it relies on glycogen (stored glucose) for energy. Don’t fear carbs—they are your body’s preferred fuel source.
Pro Tip: Have a balanced pre- and post-workout snack with protein and carbs. Think Greek yogurt with berries or eggs with oatmeal.
2. Warm Up with Purpose
A proper warm-up primes your body for movement, reducing the risk of injury and improving your performance. Skip the static stretches and opt for a dynamic warm-up instead.
Focus on movements that mimic your workout exercises.
Get your heart rate up and your muscles firing.
Incorporate movements like leg swings, inchworms, or arm circles.
Pro Tip: Spend 5-10 minutes warming up before lifting, paying attention to areas that feel tight or restricted.
3. Prioritize Form and Mobility
Lifting heavy is great, but not at the expense of proper form. Form before load is key to both safety and effectiveness. Before you increase weight, ensure you can move efficiently and get into the correct positions..
Incorporate compound lifts like squats, deadlifts, presses, and lunges that work multiple joints and muscles.
Improve your mobility by adding resistance-based movements that challenge your range of motion.
Pro Tip: Film yourself lifting or work with a coach to refine your form. Mobility exercises like hip and shoulder openers, and accessory work with a band can also be game-changers.
4. Lift Heavier with Fewer Reps
Strength training isn’t about endless reps with light weights. If you’re in a class like F45, OrangeTheory, or even CrossFit, you can take control of your workout by going heavier and lowering your reps.
Instead of 10-12 reps, aim for 5-8 reps with a heavier weight.
This builds muscle and increases overall strength.
Pro Tip: Choose a weight that challenges you while maintaining good form. You should feel fatigued by the last rep.
5. Embrace Time Under Tension
Strength isn’t just about how much you lift but how you lift it. Slowing down your movements increases time under tension, making your muscles work harder.
Add tempo to your lifts: try a 3-second eccentric (lowering), 3-second pause, and then a powerful explode up.
This approach builds strength, stability, and body awareness.
Pro Tip: Apply a 3-3-1-1 tempo to squats, deadlifts, or push-ups for an added challenge.
Final Thoughts
Building strength is about so much more than the numbers on a barbell. It’s about confidence, resilience, and showing up for yourself. When you focus on lifting heavier, moving with purpose, and fueling your body, you’ll see the difference—not just in your muscles but in how you carry yourself through life.
Need personalized support? Let’s get stronger together. Book a free clarity call to get started, because strong is the new strong!