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Fit Over 50 Strength Training: How To Build Muscle!

Denise Austin
by Denise Austin | 
 | 
Workouts

Did you know that strength training later in your life can have a profound impact on your health? It’s true! That’s why I am constantly encouraging women who are in menopause to pick up those weights and get lifting!

During menopause estrogen declines, which leads to lower muscle mass, bone density and strength. The good news is that you CAN preserve (and even build!) muscle and bone density, which will provide you with so many benefits such as:

  • More strength. The stronger your muscles, the better you can lift, meaning you can do more, each and every day!
  • Decreased risk of fractures. Strong bones help to ward off fracture risks and osteoporosis.
  • A boosted metabolism. When you replace fat with muscle, you are turning up your metabolism… which means you have more energy!
  • A healthy weight. When your metabolism increases, you are naturally burning more calories - even when asleep.
  • Improved balance. Strength training that includes a focus on the core also provides you with better balance and posture.

So how to get strong muscles in your menopause years? Grab those weights and let’s go! I suggest 2-3 days of strength training each week, with 8-12 reps per set. Compound movements that work multiple muscle groups are a great place to start. You can begin with your own body weight, doing moves like lunges and squats, then add weights to build up more resistance to help preserve and build muscle.

To help build bone density, you will want to climb stairs, walk and use free weights or machines - all will help to improve bone density, lowering your risk of fractures.

My Denise Austin Membership has a complete Fit Over 50 Program that takes you through a series of strength training workouts to help build lean muscle, improve your bone density, and rev up that metabolism! You can do the workouts anywhere, anytime with my handy app, and trust me - these moves WORK. You WILL gain strength, stability and confidence when you do these strength training workouts!

My Fit Over 50 Program includes Upper, Lower and Full Body 20-Minute Workouts, plus quick and effective shorter workouts focusing on Abs, Balance, Low-Impact Cardio and more. Join today for full access to all 15 of my Fit Over 50 Workouts - plans start at about 25 cents a day!

And remember that quality and consistency is more important than intensity. Start slow, build your way up, keep your eyes on that fast metabolism prize and soon you will have lean muscles in your legs, a core that is solid and strong, and arms that are toned and can lift anything!

Let's live FIT, HAPPY and HEALTHY - together!!

Denise