Muscle and Bone After 40 - Why You Can’t Afford to Skip Strength

As we step into our forties, it's no secret that we may start to notice some physical changes. Did you know that women can begin to lose 1-2% of muscle mass every year after the big 4-0? This gradual shift might make everyday tasks—like carrying groceries or climbing stairs—feel more challenging. But fear not! You don't have to let this become your future.

Welcome to this week’s edition of Healthy Habits, Stronger You! I’m Katie, and I help women over 40 cut through the noise, build habits that stick, and get stronger with simple, sustainable strategies for movement, nutrition, and mindset.

Read on below and check out the video above in which I share:

·       Why muscle is so important

·       What really happens when we hit our 40s

·       Why strength training should be your new best friend

I also share how you can get started with strength training, even if you are brand new!

Resources Mentioned in This Video:

Ready to take a step toward building healthier habits, but not sure where to start? Check out my free 14 day healthy habit challenge that’s designed to help you take one small action daily for 14 days to help you build momentum toward a stronger and healthier future you:

👉 https://www.katiestauffertraining.com/14-daychallenge

Ready to dive in for more? Check out my paid programs where I work with you to build sustainable habits and strength for a stronger and healthier future you!:

Habit Champions 90 Day Group Coaching Program

👉 https://www.katiestauffertraining.com/habit-champions

Strong for Life Personal Training Program

👉 https://www.katiestauffertraining.com/strongforlife

What’s in the Video?

Why Muscle Matters

Muscle is more than just physical strength; it's a critical component of your metabolic health. You may have heard that muscle burns more calories than fat, and it's true! A higher muscle mass boosts your resting metabolic rate, helping you burn more calories at rest.

But the benefits of muscle strength don't stop there. More muscle strength is connected with:

  • A longer life (and a healthier one at that)

  • Better brain function as we age,

  • Injuries prevention

  • Protection against chronic diseases like type 2 diabetes.

What Happens as We Enter Our 40s

You might wonder why we emphasize this starting at 40. In general, men and women start to lose muscle mass as we enter our 30s and beyond. Women get a double whammy as we get into our 40s, when hormonal changes play a significant part. For women, the drop in estrogen during perimenopause affects how we build and maintain muscle mass and bone density.

But don't despair—this is where strength training shines.

Strength Training, Your New Best Friend

Strength training is your new best friend when it comes to combating muscle and bone loss. It is the number one tool in your toolbox to protect against these declines and help maintain your healthy and strong future you.

The best part is, you don’t need to overhaul your life to get started!

When getting started with strength training, it’s easy to get overwhelmed. But think of it as a progressive journey, not a 6 week overhaul program. Here are key principles to keep in mind when getting started:

  1. Start with bodyweight movements. If you’ve never lifted before, performing bodyweight movements will help ensure you begin safely, and learn all the movements before adding further resistance.

  2. Start with short sessions 1-2 times per week and build from there

  3. Focus on consistency, not intensity or perfection

  4. Choose exercises that work on these 5 key movement patterns:

    • Squat

    • Hinge

    • Push

    • Pull

    • Carry

Watch the video for more details on each of these movements!

If you read through this, or watch the video and feel like you want a little more help or guidance getting started, see my programs linked above.

And remember, each healthy habit you build is a step toward a stronger and healthier future you!

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From All or Nothing to Flexible Habits: Finding Balance that Lasts

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Why More Cardio Isn’t Better After 40