I used to think that all the changes that come with aging wouldn’t happen to me. After all, I’ve always taken great care of myself-eating well, staying active, and prioritizing my health. But as I approach 50, I’ve realized that some changes are inevitable. The good news? There’s so much we can do to stay vibrant, strong, and younger than our years.

One of the most powerful things we can do for healthy aging is to build lean muscle. In addition to eating nutrient-dense, unprocessed foods, strength training is crucial for maintaining a healthy weight, keeping our metabolism fired up, and protecting bone health-especially as we navigate menopause and beyond.

My Journey from Cardio Junkie to Strength Training Advocate

For years, I stuck to my usual exercise routine-group fitness classes, cardio, and the occasional yoga session. I thoughtI was doing enough. But despite my consistency, my body composition wasn’t changing the way I wanted. Meanwhile, I’d glance over at the weight floor, full of younger guys lifting heavy, and I felt totally intimidated.

Then, I had a realization: at this stage in life, I need to be lifting weights. Strength training isn’t just for gym bros-it’s for anyone who wants to age strong, stay lean, and feel incredible. Once I committed to building muscle, I saw the difference. My metabolism felt more efficient, my body felt more toned – even though my weight was where I wanted it to be, I still had cellulite and that got better with lifting, and I had more energy.

Why Lean Muscle Matters More Than Ever

1. It Keeps Your Metabolism Active
Muscle is metabolically active, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate, making it easier to maintain a healthy weight.

2. It Improves Insulin Sensitivity
Building and maintaining muscle helps regulate blood sugar and reduces the risk of insulin resistance, which can lead to weight gain and metabolic disorders.

3. It Supports Hormonal Balance
Muscle-building supports key hormones like growth hormone and testosterone, which play a vital role in metabolism and overall vitality.

4. It Helps You Maintain a Healthy Weight
Aging naturally slows metabolism, but maintaining muscle can help counteract this effect, making weight management easier.

5. It Protects Bone Health
For women in particular, resistance training is essential for bone density, reducing the risk of osteoporosis and fractures as we age.

How to Get Started (Without the Intimidation Factor!)

If you’ve never lifted weights before, start slow! You don’t need to spend hours in the gym-just 2-3 sessions a week can make a difference. If you’re not comfortable with weights yet, resistance bands and bodyweight exercises are great starting points. There are also thousands of expert-led workouts online that can guide you through proper technique.

And if you’re looking for an extra boost to support muscle growth, strength, and recovery, here are a few science-backed supplements that I incorporate myself and redommend to women: creatine, omega-3’s and amino acids to help thta muscle peotein synthesis. Check out my favorite muscle-building supplements here: https://us.fullscript.com/plans/ncoughlin1583259839-muscle-building.

Final Thoughts-It’s Never Too Late

If you’ve been hesitant to step into strength training, I get it-I was there too. But I can confidently say that building muscle has been one of the best things I’ve done for my health, body, and confidence. It’s never too late to start, and the benefits go far beyond aesthetics.

Are you ready to get stronger? Let’s commit to building lean muscle together! Drop a comment and let me know how you’re incorporating strength training into your routine.