Many ask if its possible to Build Muscle after 40. Yes it is. Today’s story is the perfect example. Brad was ready to take his body to the next level and about to turn 50 he did just that. Week by week he worked hard and made as good of choices as he could. 20 Weeks later he is bigger and leaner, feeling great.
Muscle Building After 40
Brad’s Stats
Starting Weight -169lbs, Stomach 35″
Added 12 lbs through bulking to 181lbs
Finishing Cut Weight- 171.8, Stomach 33″
Build Muscle After 40
Brads Story
For me, this was my second round with Micah and Hitch Fit. Almost two years ago, I worked with Micah on a 12 week program which was a get lean program.
It worked! Fast forward to this past spring and I reached back out to Micah. Since my last experience with Hitch Fit, I had continue to work out consistently, but the truth of the matter I was not pushing myself like I could and I was not as disciplined with my diet as I should have been. One of the reasons I am a big fan of Hitch Fit is the accountability that they provide. I needed that.
This time I asked Micah if we could work on a bulk and then go through a lean out process. I committed to a 20 week Get Big Get Ripped Program. Going into the program I was excited but also a little nervous I was not going to be able to achieve the necessary weight gain.
I have always been a hard gainer when it comes to size and weight. However, Micah said to trust him and the process and you will get there. After the first 12 weeks, I had gained about 12 pounds. Those 12 pounds were comprised of “good” weight. Really pretty cool to watch the changes take pace.
Build-Big-Arms
After that, we went into the lean out phase for 8 weeks and I dropped about 9 pounds. The results were really pretty good. I was proud of what I was able to achieve.
Through the process, clearly I was not perfect; coming up short at times on the diet or the intensity of the workout. I had to give myself grace and strive to get back on the horse and keep working hard.
For me, it was a personal goal and I was able to achieve it. However, one of the side benefits is it has been encouraging to have people throughout the process comment about the changes. Multiple times people have asked “what are you doing”, “I need to get on your program”, etc.
The first thing I would tell them is to show up and be consistent. From there, I tell them all about Hitch Fit and what Micah and Diana are doing and how they are doing it. I can’t say enough positive things about them. They will meet you where you are at and go from there to help you be a better version of yourself.
Back Workout After 40
I chose Hitch Fit the first time and came back to them the second time because they provide a plan, accountability, and encouragement. Having a solid plan from people who are proven and know what they are talking about gives you confidence that this will work if you stick with it. Certainly, there were times where I did not like a particular workout or wondered if I was going to get the results, but I pushed forward. At the end, I was pleased with the final product. Not too shabby for someone a couple of weeks away from turning 50!
Are you a woman over 40 feeling like your body is working against you? Do you want to learn how to transform your body and life after 40? Hormonal shifts, stubborn weight gain, and waning energy levels might have you believing fitness is a young woman’s game. But here’s the truth: you can transform your body, boost your confidence, and reclaim your vitality at any age. At Hitch Fit, we’ve empowered countless women over 40 to achieve jaw-dropping transformations through our Strong & Fit Over 40 program. In this blog, we’ll dive into the unique challenges women over 40 face, share inspiring success stories, and provide evidence-based tips to help you thrive. Ready to rewrite your fitness story? Let’s get started!
The Over-40 Challenge: Hormones, Metabolism, and More
As women age, hormonal changes—particularly during perimenopause and menopause—can feel like a roadblock to fitness goals. Declining estrogen levels contribute to increased fat storage, especially around the midsection, and a loss of muscle mass (sarcopenia) at a rate of about 3-5% per decade after age 30 (Volpi et al., 2004). Metabolism slows, sleep becomes elusive, and stress can exacerbate cortisol-driven weight gain. According to a 2020 study in Menopause, 60% of women in midlife report weight gain, with many struggling to lose it using old strategies (Karvonen-Gutierrez & Kim, 2020).
But here’s the good news: these challenges are not insurmountable. With the right approach—focusing on strength training, nutrition, sleep, hydration, and expert coaching—you can overcome these hurdles and achieve a stronger, healthier body.
Inspiring Transformations: Women Over 40 Crushing It
At Hitch Fit, we’ve witnessed incredible transformations from women over 40 who refused to let age define them. They wanted to know how to transform their body and life over 40, and we showed them the way!
Take Tiffany, age 49 who joined Hitch Fit feeling sluggish and self-conscious. But with a combination of strength training, balanced nutrition, and personalized coaching, this busy business owner and mom lost nearly 30 pounds, gained lean muscle, and gained strength and confidence.
Or Jackie, age 55 who blew her doctors away when they saw her blood work before and after going through a Hitch Fit transformation. Jackie says, “It changed everything.” She wasn’t sure what was possible, her greatest goal was to lose 30 pounds, but with the combination of strength training, prioritizing protein and the mental and emotional support provided by Hitch Fit, she surpassed that goal losing over 50 pounds and completing changing her life.
These women prove that with dedication and the right guidance, transformation is not just possible—it’s inevitable.
5 Evidence-Based Tips for Women Over 40 to Thrive
To help you kickstart your fitness journey, here are five science-backed strategies tailored for women over 40:
1. Prioritize Strength Training to Build Muscle and Boost Metabolism
Muscle mass declines with age, but strength training can reverse this trend. A 2018 study in The Journal of Strength and Conditioning Research found that women over 40 who engaged in resistance training 2-3 times per week increased muscle mass and resting metabolic rate (Hunter et al., 2018). Aim for compound movements like squats, deadlifts, and push-ups to maximize results. Our Strong & Fit Over 40 program includes customized strength workouts to help you build lean muscle and burn fat efficiently.
2. Optimize Nutrition with Protein and Balanced Macros
Protein is critical for preserving muscle and supporting recovery, especially as you age. Research suggests women over 40 need 1.6-2.2 grams of protein per kilogram of body weight daily to maintain muscle mass (Morton et al., 2018). Pair this with complex carbs (like sweet potatoes or quinoa) and healthy fats (like avocados or nuts) to stabilize blood sugar and energy. Our program provides meal plans tailored to your hormonal needs, making nutrition simple and effective.
3. Prioritize Sleep for Hormonal Balance
Poor sleep disrupts hormones like cortisol and growth hormone, making fat loss harder. A 2021 study in Sleep found that women over 40 who slept less than 7 hours per night had higher body fat percentages (Patel et al., 2021). Create a bedtime routine, limit screen time, and aim for 7-9 hours of quality sleep. Your Strong & Fit Over 40 coach will guide you on lifestyle tweaks to optimize rest.
4. Stay Hydrated for Energy and Recovery
Dehydration can sap energy and hinder workout performance. Women over 40 are at higher risk for dehydration due to changes in thirst perception (Popkin et al., 2010). Aim for 2.7 liters of water daily, and consider electrolyte-rich drinks for intense workouts. Our program includes hydration tips to keep you feeling your best.
5. Work with a Coach for Accountability and Success
A coach can make all the difference. A 2019 study in Obesity found that participants with personalized coaching were 2.5 times more likely to achieve weight loss goals (Foster et al., 2019). At Hitch Fit, our Strong & Fit Over 40 program offers one-on-one coaching to tailor workouts, nutrition, and lifestyle changes to your unique needs, ensuring lasting results.
Why Strong & Fit Over 40 is Your Solution
The Strong & Fit Over 40 program at Hitch Fit is designed specifically for women navigating the challenges of midlife. With personalized strength training plans, hormone-friendly nutrition guidance, and expert coaching, we take the guesswork out of fitness. Whether you want to lose weight, build muscle, or boost energy, our program empowers you to achieve your goals while feeling supported every step of the way.
Join the Transformation Today
You’re not defined by your age—you’re defined by your actions. Women over 40 are rewriting their stories every day at Hitch Fit, and you can too. Ready to transform your body and life? Join the Strong & Fit Over 40 program today and let us guide you to your strongest, most confident self. Visit Hitch Fit to learn more and start your journey!
References:
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Hunter, G. R., et al. (2018). Resistance training improves metabolic health in women over 40. Journal of Strength and Conditioning Research, 32(5), 1210-1217.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Patel, S. R., et al. (2021). Sleep duration and body composition in midlife women. Sleep, 44(3), zsaa192.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Volpi, E., et al. (2004). Muscle protein anabolism in aging and disease. American Journal of Clinical Nutrition, 80(5), 1154-1164.
Muscle Building After 40
Build Muscle After 40
Build-Big-Arms
Back Workout After 40
