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!
Menopause can feel like a storm of change—hot flashes, weight gain, mood swings, and sleepless nights. Most women want to know how to lose weight and build muscle during menopause, and aren’t even sure if it’s possible!
For women over 40, these symptoms often make fitness seem daunting, but here’s the truth: exercise is one of the most powerful tools to manage menopause symptoms and thrive during this transition. At Hitch Fit, we’ve helped countless women navigate menopause with confidence through our Strong & Fit Over 40 program. In this article, we’ll explore how fitness can alleviate menopause symptoms, share inspiring transformation stories, and provide research-backed tips to empower you. Ready to take control of your body and mind? Let’s dive in!
Understanding Menopause: The Challenges Women Face
Menopause, typically occurring between ages 45 and 55, marks the end of menstrual cycles and brings significant hormonal shifts. Declining estrogen and progesterone levels can trigger symptoms like hot flashes, night sweats, weight gain (especially abdominal fat), muscle loss, fatigue, and mood disturbances. According to a 2020 study in Menopause, up to 80% of women experience hot flashes, and 60% report weight gain during this phase (Karvonen-Gutierrez & Kim, 2020). These changes can erode confidence and make weight loss or fitness goals feel out of reach.
But menopause doesn’t have to define you. Exercise, particularly strength training and cardiovascular activity, can counteract these symptoms, boost energy, and restore vitality. Let’s look at how fitness transforms lives, with real stories from women who’ve done it.
Inspiring Transformations: Women Over 40 Thriving Through Menopause
At Hitch Fit, we’ve seen women over 40 and 50 conquer menopause challenges with fitness.
Take Kathy, 52, who achieved a stunning bikini body transformation. Struggling with menopause-related weight gain and low energy, Kathy joined our Strong & Fit Over 40 program. Through strength training and tailored nutrition with Hitch Fit, she lost over 40 pounds, sculpted lean muscle, and regained bikini confidence that she hadn’t felt for years!
Lori, 55, faced similar hurdles with menopause-driven weight gain and fatigue. With our program’s focus on resistance training and balanced nutrition, she shed the 10 pounds she couldn’t seem to shake before, regained energy, and transformed her health, inspiring others that midlife is a time to shine.
Renee, 46, battled stubborn weight and hormonal imbalances during perimenopause. Through consistent workouts and personalized coaching, she lost 12 pounds, gained strength, and felt empowered to take on life’s challenges. She was so grateful to get relief from the perimenopausal symptoms that were plaguing her, Hitch Fit changed the game for her!
Ann, 53, battled so many challenges with her health and body (including rheumatoid arthritis), but when she started making the Hitch Fit shifts in her life, everything started to change and improve. She was hopeless at one point, but that all started to shift when she started to see her body change. After a jaw-dropping 75 pound weight loss, her life completely changed for the better!
How Exercise Helps Menopause Symptoms: The Science
Exercise isn’t just about looking good—it’s a game-changer for managing menopause symptoms. Here’s what the research says:
1. Reduces Hot Flashes and Night Sweats
A 2019 study in Maturitas found that women who engaged in regular aerobic exercise (e.g., brisk walking or cycling) 3-4 times per week reported a 30% reduction in hot flash frequency and severity (Daley et al., 2019). Strength training also helps by improving thermoregulation and reducing stress hormones.
2. Combats Weight Gain and Boosts Metabolism
Menopause often leads to visceral fat accumulation due to estrogen decline. A 2021 study in The Journal of Clinical Endocrinology & Metabolism showed that resistance training 2-3 times weekly increased muscle mass and resting metabolic rate in postmenopausal women, helping them lose fat and maintain a healthy weight (Greendale et al., 2021). Cardio, like HIIT, further enhances fat burning.
3. Preserves Muscle and Bone Health
Estrogen loss accelerates muscle and bone density decline, increasing osteoporosis risk. A 2020 study in Bone found that strength training significantly improved bone mineral density and muscle strength in women over 50 (Watson et al., 2020). Exercises like squats, lunges, and deadlifts are key to staying strong and resilient.
4. Improves Mood and Sleep
Menopause can bring anxiety, depression, and sleep disturbances. A 2018 meta-analysis in Climacteric showed that exercise, particularly yoga and moderate-intensity cardio, reduced depressive symptoms and improved sleep quality in menopausal women (Cramer et al., 2018). Physical activity boosts endorphins and regulates cortisol, promoting emotional balance.
5. Enhances Energy and Confidence
Fatigue is a common menopause complaint, but exercise fights it. A 2022 study in Menopause found that women who exercised regularly reported higher energy levels and better quality of life (Sternfeld et al., 2022). Feeling stronger physically translates to mental empowerment.
5 Fitness Tips for Women in Menopause
Ready to harness the power of exercise? Here are five evidence-based tips to thrive during menopause:
1. Embrace Strength Training
Aim for 2-3 strength workouts per week, focusing on compound movements like squats, push-ups, and rows. These build muscle, boost metabolism, and protect bones. Our Strong & Fit Over 40 program designs strength plans tailored to your menopausal needs.
2. Incorporate Cardio for Heart Health
Add 150 minutes of moderate cardio (e.g., brisk walking, cycling) or 75 minutes of high-intensity interval training (HIIT) weekly. This reduces hot flashes and burns fat. We include cardio routines that fit your lifestyle and goals.
3. Prioritize Protein-Rich Nutrition
Protein supports muscle maintenance and recovery. Aim for 1.6-2.2 grams per kilogram of body weight daily (Morton et al., 2018). Pair with complex carbs and healthy fats to stabilize blood sugar. Our program offers menopause-friendly meal plans to simplify nutrition.
4. Stay Consistent with a Coach
Consistency is key, and a coach ensures accountability. A 2019 study in Obesity found that coached participants were 2.5 times more likely to achieve fitness goals (Foster et al., 2019). Your Strong & Fit Over 40 coach will personalize your plan and keep you motivated.
5. Add Recovery Practices
Menopause can strain recovery, so prioritize 7-9 hours of sleep, hydration (2.7 liters of water daily), and stress-reducing practices like yoga or meditation. We guide you on recovery strategies to maximize results.
Why Strong & Fit Over 40 is Your Menopause Solution
Navigating menopause is easier with the right support. The Strong & Fit Over 40 program at Hitch Fit is designed for women like Kathy, Lori, and Renee, offering:
Personalized Workouts: Strength and cardio plans to combat menopause symptoms.
Hormone-Friendly Nutrition: Meal plans to support weight loss and energy.
Expert Coaching: One-on-one guidance to keep you on track.
Community Support: Connect with women who share your journey.
Whether you’re battling hot flashes, weight gain, or low energy, our program empowers you to feel strong, confident, and vibrant.
Take Charge of Your Menopause Journey
Menopause is not the end—it’s a new beginning. Women like Kathy, Lori, and Renee prove that fitness can transform your body and mind during this phase. Ready to feel radiant and unstoppable? Join the Strong & Fit Over 40 program at Hitch Fit and start your transformation today. Visit Hitch Fit to learn more and take the first step!
References:
Cramer, H., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Climacteric, 21(4), 336-342.
Daley, A., et al. (2019). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 124, 24-31.
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Greendale, G. A., et al. (2021). Effects of resistance training on metabolic health in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 106(5), e2056-e2065.
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.
Sternfeld, B., et al. (2022). Physical activity and quality of life in menopausal women. Menopause, 29(3), 301-308.
Watson, S. L., et al. (2020). High-intensity resistance and impact training improves bone mineral density in postmenopausal women. Bone, 138, 115472.
Whey protein powder is a popular supplement for those looking to build muscle and improve their physical fitness. There are so many options on the market. This can make it difficult to determine which whey protein powder is best for your specific needs. Lucky for you, we’ll take a closer look at the best whey protein powders for muscle growth.
Are you struggling to decide which protein powder to invest in? Don’t scratch your head too hard, you can’t go wrong with most reputable brands. Here is a great list to reduce your stress.
Top 5 Whey Protein Powders
Optimum Nutrition Gold Standard 100% Whey: This protein powder is a classic choice for many bodybuilders and fitness enthusiasts. Additionally, with 24g of protein per serving and a range of delicious flavors. It’s no wonder that Gold Standard is one of the best-selling whey protein powders on the market.
MusclePharm Combat Protein Powder: This whey protein powder is formulated to help support muscle growth and recovery. Plus, with a blend of whey isolate, whey concentrate, and micellar casein. MusclePharm Combat provides a sustained release of protein throuought the day for optimal muscle-building benefits.
Dymatize ISO 100: This ultra-pure whey protein isolate is a great option for those who are lactose intolerant or looking for a low-carb option. With 25g of protein per serving and a range of delicious flavors, Dymatize ISO 100 is a top choice for many fitness enthusiasts. Personally a lot of whey protein powders upset my stomach. This has been a great alternative that is easy on my digestive system!
BSN Syntha-6: This whey protein powder is formulated with a blend of 6 different protein sources, including whey concentrate, whey isolate, casein, and egg white protein. BSN Syntha-6 provides a sustained release of protein to help support muscle growth and recovery.
Cellucor Cor-Performance Whey: This whey protein powder is formulated with high-quality whey protein concentrate and isolate, and is designed to help support muscle growth and recovery. Furthermore, with 24g of protein per serving and a range of delicious flavors, Cellucor Cor-Performance Whey is a popular choice among bodybuilders and fitness enthusiasts.
Try and get you protein needs from food first. If you are struggling to get enough protein then supplementing with Whey protein is a great option.
In conclusion, there are many great whey protein powders on the market that can help support muscle growth and recovery. When choosing a whey protein powder, it’s important to consider factors such as protein quality, protein per serving, and flavor. The options listed above are all excellent choices for those looking to build muscle and improve their physical fitness.
Please note views expressed in this article may or may not reflect the opinions of Kafui Fitness
Muscle Building After 40
Build Muscle After 40
Build-Big-Arms
Back Workout After 40
