All right, let’s be honest for a minute.
Are you so caught up on the lies, the myths, that you no longer believe you can change your body? Do you believe that when you magically turn 40, your body just stops working?
You can’t lose weight anymore, you can’t build muscle, you can’t get stronger? Are you convinced that your body is broken and nothing’s ever going to work again?
Well, let me tell you something. I want you to go ahead and snap out of it. Snap out of it, okay!
Wake up, girl, because today I want to talk to you about how you can still build muscle after 40. Honey, you’re not dead yet, and this body still has a lot of giving.
Addressing the Hormonal Myth: Hormones Are Your Allies, Not Your Enemies
Let’s start by addressing the hormonal myth.
For the longest time, we’ve been convinced that our metabolism magically slows down after we pass the age of 20s or 30s. But recent research has come out to debunk that myth.
Your metabolism actually does not slow down until you’re around the age of 65.
It’s usually other factors that thwart weight loss and stop you from seeing the changes that you want. Your hormones play a crucial role in this.
So, if you can get to the root of why you may not be seeing results because there’s something off hormonally, you’re going to be off to a better and fresher start.
Nourish Your Body: Eat More, Starve Less
One of the biggest misconceptions perpetuated by the fitness and diet industry is that we need to starve ourselves to look great.
But this whole culture of diet and restriction obsession has led many women to undereat, hindering their ability to build muscle effectively.
To build muscle after 40, you need to eat in a surplus.
This means eating slightly higher than your maintenance calories. You don’t have to gorge out, and unless you’re trying to be a bodybuilder, you don’t need to eat copious amounts of calories.
For the average woman, a surplus could be just lifting your calories up above maintenance by about 100 to 150 calories per day.
Train Heavy, Train Smart: The Importance of Resistance Training
Now, let’s talk about training.
Girl, you ain’t gonna build nothing with those lightweights. All those high repetitions and all the stuff that you’re doing ain’t gonna do nothing for you if you’re not training heavy.
If you want to build muscle, you need to be training within the 8 to about 12 repetition range.
So, when you get to the last couple of reps, it should be a challenge for you to complete. It’s all about stepping outside of your comfort zone because that’s where true transformation lies.
Conquer the Weight Room: Overcoming Intimidation
I know the weight room can be intimidating, especially if you’re kind of new at this. But honey, be not afraid.
Most people in the gym are not even paying you any attention, so don’t feel embarrassed about going out there and learning.
If you need to hire a trainer to teach you form, invest in it. Anywhere between three to even 10 sessions should be enough for you to learn the basics. Start with where you are, listen to your body, and have fun in the process.
Have a Game Plan: Setting Yourself Up for Success
Lastly, you need to have a game plan.
A lot of folks think that just showing up to the gym and doing whatever they want to do will change the body. But you need a structured program to see real results.
Drop the guesswork and keep a logbook of your training. This will help you track your progress and know when to progress things to reach your goals effectively.
Conclusion: Embrace the Journey, Unleash Your Potential
Exercise is the true Fountain of Youth.
Although we believe in aging gracefully and gratefully, we can’t deny the desire to preserve our youthfulness and confidence in our own skin. If you’re a woman over 40 feeling like you’ve lost control of your body, don’t get discouraged.
You can change things.
Remember, it’s never too late to start. Embrace the journey, unleash your inner strength, and watch yourself transform into the empowered, confident woman you were always meant to be.
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