Want to look Toned? Muscle is Key: 5 Muscle Building Tips for Women Over 40

Most women aren't walking around thinking, "I need more muscle." It's more, "I need to lose weight" or "I just want to look toned."  Sound about right?

If you've followed me for a minute, you know I preach about the importance of maintaining and building muscle for women over 40.

For decades, women were told to be smaller, leaner, thinner. Toned. The message (and resulting fear) was if we lift weights, we'll get big. Bulky. We'll look like a dude. Nonsense! Fortunately that messaging is (finally) evolving.

But here’s the deal, TONING isn’t a thing. Toning is a marketing term that was created to appeal to women. Slick, but it worked. 

Muscles, by nature, have tone. But if they are covered by a layer of fat, they won’t be visible. Muscles can do two things - grow or shrink. You can build more muscle, or you can build more fat. That's it. 

Looking “toned” comes down to two things – gaining muscle and losing fat. You have to lose body fat to reveal the underlying muscle. And you have to build muscle so there is something to reveal. 

Preserving (and building) lean muscle should be a priority for all women over 40. 

We start to lose muscle after age 30, about 3-8% per decade. That loss is accelerated for several years during perimenopause, as estrogen and other hormone levels decrease. 

Muscle is the organ of longevity. It is our “Fountain of Youth”. It directly affects how we age. More muscle means more strength, energy, stamina, independence – and a decreased risk of falls and fractures. Increasing lean muscle improves our resting metabolic rate (the amount of calories we burn just being alive) and our body composition. Muscle is what gives us shape – and tone. 

So don’t be afraid of muscle! And don’t worry about bulking up, even if you lift heavy (which you should). Women simply don’t have the hormone profile to bulk up, especially after 40. BESIDES, it takes significant time (years), strategy, effort, and a crap-ton of calories to build muscle. You won’t just wake up looking like Arnold one day!

Here are my Top 5 Muscle Building Tips for Women Over 40:

 1. Strength Train. Full body workouts of major muscles, 2-3x a week. Lift “heavy for you” so that you reach muscular fatigue in every set. That means, if you aren’t struggling to complete the final 2-3 reps with good form, you're not lifting heavy enough. Your program should also be designed with periodization and progressive overload (how you get stronger over time). My Bolder STRONG programs are designed using these protocols.

2. Eat Enough Protein. Most women don’t eat enough protein. Women over 40 have increased protein needs. If you’re trying to lose weight (fat), you need even MORE. As a baseline, aim for at least 30 grams of protein at all 3 meals meal. You also may consider an amino acid supplement. 

3. Bookend Your Workouts With Protein. Protein timing helps improve muscle protein synthesis, repair muscle damage and promotes recovery. 

•  Pre-Workout: Having at least 20 grams of protein 20-30 minutes before your workout will help fuel your workout while preserving muscle. Women in midlife do better working out in a fed (not fasted) state. This doesn't have to be a full meal, a protein/carb snack is fine. 
• Post-Workout: To optimize recovery, eat 30g of protein a with some carbs within 30-45 minutes post-workout for optimal muscle protein synthesis and muscle recovery. I like to have a post-workout protein shake with almond milk, berries, avocado, and some hemp hearts or a handful of nuts (protein + fat + fiber). 

 4. Get Adequate Recovery Between Workouts As midlife women, we need intensity in our workouts more than ever (in the right amounts). However, we also have a greater need for recovery. Schedule your strength training sessions at least 48 hours apart to allow for optimal recovery. Listen to your body’s feedback on then to push and when to dial it back.

5. GTF to Sleep!: Over 60% of women in perimenopause and beyond report sleep issues. Aim to get 7-8 hours every night. Sleep is a vital part of recovery, muscle repair, and muscle building. It is also during deep sleep cycles that testosterone and growth hormone are released – vital for muscle growth, strength, longevity, and libido! 

If you're ready to hit the ground running in 2025, I'd love you to join my Bolder STRONG 8-Week Total Fitness Program (with weekly LIVE coaching for added education, customization, support and accountability!) I only run this program once to twice a year. The next cohort starts mid-January. You can learn more and enroll HERE!  

xo, RITA 

P.S. Questions? Shoot me an email at [email protected] and I'll get back to you!