New Beginnings Start with Muscle for Anti-Aging: 4 Muscle Enhancing Tips for Women Over 40 – Spring is around the corner & with spring comes a chance for new beginnings & fresh starts. Well, what better way to start the spring season than with a leaner, sexier, healthier body? When we lose muscle, we get weak & weakness leads to accelerated aging & sex drive going down the hill.
Muscles are what give us energy, vitality, protection from injury, a youthful look & lower insulin & healthier blood pressure. Muscle is the engine that drives our sexuality, health & sexual power.
Now If I had a dollar for every time a woman told me, “I don’t want to look big, I just want to look toned,” I’d be laying on a hammock on my own island in Bora Bora.
But here’s the deal, tightening up muscles isn’t a thing. It’s just made-up promotional words that were created to calm women’s superstitions about bulking up. And it worked.
Muscles, by nature, are tight and firm. But, if they are covered by a layer of fat, they won’t be seen. Muscles can only hypertrophy or atrophy.
You can enhance more muscle, or you can add more fat. That’s pretty much it.
Looking “lean & tight” comes down to two things – adding muscle and dropping body fat. You must lose body fat to show the underlying muscle. And you must add muscle so there is something to show.
Preserving lean muscle should be a top goal for all women over 40.
We begin to lose lean muscle after age 30, about 5-8% per decade. That loss is sped up for several years during perimenopause, as estrogen and other hormone levels drop.
Muscle is the organ of anti-aging. It is our “Fountain of Youth”. It directly affects how good or bad we age. More muscle means more sex drive, strength, power, energy, and stamina – and a decreased risk of fatal falls and broken bones.
Increasing lean muscle improves our metabolism (the number of calories we burn at rest). Muscle is what gives our bodies shape – and symmetry.
So don’t be fearful of muscles! And don’t worry about getting too big, even if you lift heavy (which you should). Women simply don’t have the hormone profile to get big muscles easily, especially after 40. You don’t just wake up looking like a bodybuilder one day.
Here are my Top 4 Anti-Aging Muscle Enhancing Tips for Women Over 40:
1. Eat Adequate Protein: Most women don’t eat enough protein for their lean muscle mass pounds. Women over 40 have increased protein needs. And if you’re trying to lose weight (fat), you need even MORE. As a guide, aim for at least 0.65 grams per pound of body weight & no more than about 30 grams of protein per meal. You may consider a protein shake like Primex 100% Hydrolyzed Protein Shakes at http://drericprimex.com , to help you reach your daily protein requirements.
2. Lift weights: Full body workouts of compound(larger) muscles, 2-3x a week. To lift “heavy enough” make sure to do 8-15 reps per set so that you reach muscular fatigue in every set. That means, if you aren’t having a hard time completing the final 2 reps with good form, you aren’t lifting heavy enough. Your program should also have progressive overload.
3. Allow for Plenty of Recovery Between Training Sessions: As a female over 40, we need intensity in our workouts more than ever. However, we also have a bigger need for recovery. Schedule your weight training workouts 2-3 days apart to allow for optimal recovery. Listen to your body’s feedback on when to push and when to ease up.
4. Get Enough Sleep: Most females in perimenopause and beyond report sleep issues. Shoot for 7-8 hours every night. Sleep is a key part of recovery, muscle repair, and muscle enhancement. It is also during deep sleep cycles that testosterone and growth hormones are released – vital for lean muscle growth, muscular force, anti-aging, and sex drive!
Ready to get started but not sure where to begin? Let’s Chat!
I offer a complimentary 20-minute Discovery Call. We’ll chat about YOU, your goals, and challenges to see if we’re a good fit to work together and which of my programs might be the best fit for you. You can schedule that here.
At Primex Cellular Health, we’re here to support you every step of the way on your muscle enhancement & anti-aging journey. Our holistic root cause cellular medicine approach to women’s health focuses on addressing the underlying causes of menopausal symptoms and optimizing hormonal balance to help you feel your best at every stage of life.
Are you ready to take your self-care to the next level, lose weight, optimize your health, boost your sex drive, energy & embrace menopause as a new beginning rather than an end?
Let’s chat about how we can support you on your menopausal journey and help you thrive during this transformative time.
Get 2025 off to a great start & schedule your initial virtual consultation with me, Dr. Eric, today!
Reach out at 1-740-777-9717 or shoot me an email directly at eric@drericfete.com & feel free to visit http://drericprimex.com for more free valuable health, nutrition, wellness & fitness information.
Here’s to embracing the journey of wellness & holistic health and stepping into this new chapter of your life with confidence and vitality!
Stay Prime.
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