Why Strength Training & Protein are Non-Negotiable for Women 40+
As women step into their 40s, they often notice changes in energy levels, metabolism, and body composition. These shifts aren’t just about "getting older"—they’re a natural part of life’s hormonal journey, but they also signal a crucial need to adjust how we care for our bodies. Two of the most powerful tools in your health and wellness toolbox? Strength training and adequate protein intake.
Let’s dive into why they’re so essential—especially for women over 40.
The Power of Strength Training
For many women, the idea of lifting weights can feel intimidating or even unnecessary—especially if your primary focus has been on cardio or yoga. But here’s the truth: strength training is a game changer for your health as you age.
Here’s why:
Muscle Mass Declines Naturally: After 30, women can lose up to 3-5% of muscle mass each decade. This impacts metabolism, joint health, and mobility.
Boosts Metabolism: More muscle means a higher resting metabolic rate, which helps with fat loss and energy balance.
Supports Bone Health: Strength training helps prevent osteoporosis, a common concern for women in midlife and beyond.
Enhances Longevity & Quality of Life: Strong muscles make everyday activities easier and reduce the risk of falls and injuries.
Strength training doesn’t mean you have to lift heavy weights at the gym (unless you want to!). Bodyweight exercises, resistance bands, and light to moderate dumbbells can all build strength. The key is to challenge your muscles regularly—aim for 2-4 sessions per week that include compound movements like squats, lunges, deadlifts, and push-ups.
Why Protein Matters More Than Ever
Protein isn’t just for bodybuilders—it’s essential for every woman, especially over 40. As estrogen levels decline during perimenopause and menopause, the body becomes more prone to muscle breakdown (a process called sarcopenia). Without enough protein, it becomes harder to build and maintain the muscle you need to stay strong, lean, and energized.
Here’s why protein is your best friend:
Builds & Repairs Muscle: Every workout you do creates tiny tears in your muscles—protein helps repair and grow them back stronger.
Supports Metabolism: A higher protein intake helps preserve lean muscle, which burns more calories at rest.
Keeps You Fuller Longer: Protein helps regulate hunger and keeps blood sugar steady, which can reduce cravings and support weight management.
So how much protein do you need? A good rule of thumb: aim for 0.8–1.0 grams of protein per pound of ideal body weight. For many women, that’s around 100–130 grams per day, spread across meals. Prioritize high-quality protein sources like lean meats, poultry, fish, eggs, dairy, beans, lentils, and protein powders if needed.
Ready to Get Stronger, Together?
Strength training and protein aren’t just about looking toned—they’re about feeling strong, capable, and confident in your body as you navigate your 40s, 50s, and beyond. They help you do the things you love—whether that’s playing with your grandkids, going for hikes, or simply moving through life with energy and ease.
If you’re ready to take that next step, I’d love to help you. You can join me for a strength training class at Vella Yoga & Wellness or book a one-on-one coaching session where we’ll dive into personalized movement, protein strategies, and simple habits to help you thrive.
Let’s build a body that’s strong, resilient, and ready for everything life has to offer.
Sign up for a strength training class or Schedule your individual coaching session—I can’t wait to work with you!