Muscle is Your Metabolic Armor (Why Lifting Heavy Matters after 35)

If you’re over 35, you’ve probably noticed something frustrating:

The old fitness rules don’t work anymore.

You’re moving more.

You’re eating “healthier.”

Maybe even adding extra cardio.

And yet…

You feel softer (especially around the middle)

More tired.

Like your body just isn’t responding the way it used to.

You’re not imagining it.

And you’re definitely not failing.

What’s really happening?

Muscle loss.

And it starts earlier than most women realize.

The Muscle Loss No One Warned Us About

In our 30s, we naturally begin to lose muscle mass — even if we’re active.

If we don’t intentionally work to keep it, here’s what starts to happen:

• Metabolism slows

• Strength drops

• Bones weaken

• Blood sugar becomes harder to manage

In our 20s, hormones did a lot of the work for us.

Now? We have to send the signal ourselves.

And that’s actually good news — because it means we have control.

Muscle isn’t about looking “toned.”

It’s your metabolic engine.

Your strength reserve.

Your long-term health insurance.

Why “Light Weights” Aren’t Enough Anymore

Here’s the truth I lovingly tell my clients:

If you can breeze through 20 reps and barely feel it, you’re exercising — but you’re not building muscle.

Your body needs resistance.

It needs challenge.

It needs a reason to hold onto muscle.

Now — this does not mean you need a full gym in your garage.

Many of my clients train at home with just a few sets of dumbbells.

You can absolutely build strength that way.

The key isn’t just heavier weights.

It’s creating more resistance.

That can look like:

• Slowing the movement down

• Pausing at the hardest part

• Increasing time under tension

• Using single-leg or single-arm variations

• Getting closer to true muscle fatigue

Your muscles don’t care if the weight is fancy.

They care if it’s challenging.

When it is — your body responds.

Lifting progressively (and intentionally) sends a clear message:

Keep this muscle.

Strengthen these bones.

Boost this metabolism.

And no — you will not get bulky.

You will get strong.

Firm.

Capable.

Energized.

A Quick Word About Weight Loss Medications (Judgment-Free)

Some of my clients use GLP-1 medications as part of their health journey. If that’s a tool you and your doctor chose, I fully support you.

But here’s what most women aren’t told:

When weight drops quickly, a significant portion can be muscle — not just fat.

Without strength training, the body often sacrifices the very thing that keeps metabolism strong.

You may get smaller…

But also weaker. Softer. More prone to regain.

Strength training protects your muscle.

It tells your body:

Burn the fat.

Keep the strength.

Stay resilient.

The goal isn’t to be a smaller version of you.

The goal is to be a stronger one.

The Real Shift (My Favorite Part)

Building muscle isn’t just physical.

It’s mental.

So many women hit this stage of life feeling like their body is changing without permission.

Strength training gives you your power back.

It’s being able to:

Carry groceries easily

Keep up with your kids

Travel without aching joints

Feel strong in your own skin

Trust your body again

Strong isn’t just how you look.

Strong is how you live.