What Happens to Muscle After 35—and How to Train Smarter to Keep It

As we age, we lose muscle mass naturally—a process called sarcopenia. For women, this is particularly important after 35, as hormone changes and lifestyle factors can speed up this muscle loss. But here’s the thing: you can fight back.

Muscle loss isn’t a given.

In fact, strength training is the number one way to preserve and even build muscle as you age. And yet, so many women are either scared of lifting weights or have been told they’ll "bulk up" if they do.

Here’s the truth: you won’t bulk up unless you’re specifically training for it. But you will get stronger, leaner, and maintain the muscle mass that helps keep you active, healthy, and feeling like your best self.

🦴 Why Does Muscle Matter?

Muscle is essential for more than just looking good in a tank top—it’s essential for your overall health. Strong muscles:

• Burn fat at rest (higher metabolism)

• Support bone density, reducing risk of osteoporosis

• Enhance balance and posture, lowering fall risk

• Improve mobility (you move more freely as you age)

• Boost your confidence (hello, power!)

  
  

🏋️‍♀️ How to Train Smarter for Muscle Retention

• Focus on compound lifts (squats, deadlifts, lunges, presses) that target large muscle groups and mimic real-life movement.

• Progressive overload: gradually increasing weights and reps will ensure your muscles are challenged.

• Rest: your muscles grow when you rest, so don’t overtrain!

• Consistency is key—don’t let long breaks slow you down.

  
  

💪 Ready to Keep Your Muscle?

It’s never too late to build strength. I’ve designed the Strong Start program to help women over 35 create muscle, maintain mobility, and build lasting habits without the fluff.

👉 [Start Your 3-Week Free Trial]

👉 [Check Out Strong Start]