Strength Training and Eating Protein are a Midlife Women’s Secret Weapon – Here’s Why

The main reason I started FutureFitYou was to help people uncover the gaps in their training today so that their future selves could truly benefit from what they're missing out on now. As we age, it becomes increasingly clear how much our fitness choices—or lack thereof—impact our longevity, vitality, and overall quality of life. Two big gaps I consistently see in middle-aged women are a lack of strength training and insufficient protein intake. In fact, when talking to women in their 50s and 60s, I always start by asking two key questions: Are you lifting weights? And are you getting enough protein?

While activities like yoga, running, and swimming are fantastic, they don't complete the fitness picture on their own. Without strength training, you’re missing out on the vital benefits of building and maintaining muscle, which is especially important as we age. Women tend to lose muscle mass faster than men, especially post-menopause, which can lead to reduced strength, mobility, and independence over time. Strength training is crucial for combating this natural decline in muscle mass, ensuring you stay strong and active well into your later years.

On the nutrition front, protein is often overlooked, but it's a cornerstone of muscle health. It's not just about protein itself, but the amino acids within the protein that your body really needs. There are nine essential amino acids that we can’t produce ourselves, so we must get them from our diet. To maintain muscle mass and aid recovery, a general guideline is to consume 1.6 grams of protein per kilogram of body weight. For example, a 60-kilogram woman should aim for around 96 grams of protein per day. This is a lot more than many people are eating and requires intention in food choices.

The women I’ve spoken to often have two concerns: they don’t want to "bulk up," and they’re unsure where to start with strength training. First, let me reassure you—building muscle, especially for women, is a slow and deliberate process that will not make you "bulky" overnight. Instead, it will provide strength, tone, and energy. Plus, strength training is not just about muscle—it’s crucial for maintaining bone density, which naturally declines with age. Weight-bearing exercises help stimulate bone growth, reducing the risk of osteoporosis and fractures. As for where to start, you don’t need to dive into heavy weights right away.

Here are a few simple exercises that can ease you into strength training

Front Plank Hold

An isometric core strength exercise where you maintain a position similar to a push-up for as long as possible, engaging your abdominal muscles.

Wall Sits

With your back against a wall, slowly lower into a squat position until your hips, knees, and ankles are at 90-degree angles. Hold this position, ensuring your back remains flat against the wall.

Body-weight Squats

Stand with feet shoulder-width apart and lower your body as if sitting in a chair, then stand back up. This movement engages your lower body muscles, enhancing strength and balance.

Once you’re comfortable with body-weight exercises, you can begin incorporating weights. Start with moves like dumbbell shoulder presses and chest presses to strengthen your upper body. Commit to these simple exercises 3 or 4 times a week, and you’ll quickly see—and feel—the benefits.

If you're looking for more insight into how women’s fitness and nutritional needs change, Dr. Stacy Sims is an excellent resource. She specializes in women's health and has great material on how to fuel your body and train effectively, particularly in midlife. Her work is backed by science and focuses on the specific needs of women, which often get overlooked in traditional fitness advice.

Strength training is a journey, not a sprint. By focusing on muscle building and eating enough protein, you’ll be setting yourself up for long-term health and vitality. Remember, your future self will thank you for the effort you put in today!

---

Having a roadmap to measure your progress in key areas like Strength, Mobility, Agility, Cardio, and High-Intensity performance is key to gaining insight into how well your current fitness regime is preparing you for the years ahead.

Visit www.futurefityou.com to learn more.