Building muscle gets exponentially harder every decade after 40.

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You will lose muscle if you're not going after it like a beast. From the age of 30, muscle mass decreases by 3% to 8% per decade.

Episode Summary:

Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! 

Show Notes:

Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! 

In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• Why you need to really WANT to build muscle 
• Understanding sarcopenia 
• How muscle relates to bone density
• Tips for your specific progressive resistance strength training 
• Methods for optimizing your protein intake 
• The truth about supplementing with creatine
• The importance of being specific with cardio 

Resources Mentioned:

• Listen to the first 40 episodes of Holly Perkins Health Podcast HERE
• Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE
• Learn more about The Body Composition Project HERE
• See The Body Composition info session HERE
• See the research on sarcopenia HERE
• See the research on sarcopenia in menopausal women HERE
• See the research on the role of estradiol HERE
• See the research on bone remodeling in post-menopausal osteoporosis HERE
• See the research on creatine supplementation for muscle growth HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me: 

Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.