Maintaining Muscle Mass for Women Over 35: 3 Essential Steps
Maintaining Muscle Mass for Women Over 35: 3 Essential Steps
As a competitive horse rider, I discovered the power of weight training in my 30s while still working with horses. It's not just about being strong enough to handle animals; it's about showing up every day and being present. Why? Because life is fleeting—a reminder to live each day to the fullest. Weight training has become part of my daily mission, a mission I share through the three pillars I teach in my six-week Elevated Female Wellness Course.
Weight training, specifically resistance training, has profoundly changed my life. Not only does it make me show up better for others, but it also transforms my health—my skin glows, my injury risk is reduced, and my hormones are more balanced. Key to all this is muscle maintenance, a crucial component of overall wellness.
QUOTE: YOU DON’T GET STRONGER DOING THINGS EASY
This applies to every aspect of life!
Step 1: Lifting Heavy Things
The concept of "I don't want to get bulky!" is outdated. Reframe the idea of muscle maintenance. By lifting weights, you preserve muscle mass through aging and enhance confidence and insulin sensitivity. Lifting heavy weights stimulates metabolic processes, promoting brain health. When lifting, ensure you maintain proper form, warm up adequately, and consider training with a partner or personal trainer. A program tailored to you is essential—start small and build up. After age 35, progesterone levels decrease, and weightlifting days can be the most peaceful bodily experiences. Proper weight training improves sleep. A bonus tip: play your favorite music or wear your favorite outfit during workouts.
Tips: Keep weights at home to use between meetings or after meals—great for controlling blood sugar levels. Remember, as we age powerfully, we become stronger—my personal mantra: I am a superwoman!
Step 2: Protein
There are various theories on protein intake. Consuming 30g of protein with each meal triggers the mTOR pathway, crucial for muscle growth. While hitting 1g of protein per pound of your desired body weight can be challenging, try adding a scoop of Paleo protein powder and collagen to your morning coffee. Although this may take you out of autophagy, it helps remain in ketosis, bridging muscle and fat needs. Using amino acids, especially leucine, helps open the mTOR pathway.
If you're plant-based, options like cottage cheese, Greek yogurt, and legumes, particularly lentils, are rich in essential amino acids. Post-workout, consuming protein within 30–60 minutes optimizes muscle maintenance—building results utilizing this opportunity.
Step 3: Hormone Care
Testosterone and other sex hormones are crucial. Testing hormone levels can offer insights, but recognize that hormones change constantly. Therefore, listen to your body and adapt to hormonal signals daily. Personally, I've discovered that stress is my kryptonite—working on dismantling self-punishing patterns and understanding hormone impacts has been transformative.
For stress management, understand that hormones adapt based on your environment. If you're in a peaceful setting, hormones thrive. However, chronic stress can lead to hormonal imbalances. Managing stress is vital—acknowledge your symptoms like anxiety, brain fog, or physical tension. It's about fostering peace and creativity outside stress.
As women, acknowledging stress's impact on muscle maintenance is essential, especially after 40 when our ovaries hand hormone production responsibilities over to our adrenal glands. Supporting your adrenals by reducing stress lets them cope effectively. Remember, YOU HAVE A CHOICE!
How to Do This?
Progress through practice during non-stressful times. Make stress management fun. It's okay not to be perfect every day—control what you can and let go of the rest.
