Have you ever found yourself struggling to open a jar, carry heavy groceries, or reach for something on the top shelf and thought, "When did this get so hard?"
You're not alone. I found myself in this position just a year ago and was shocked when I realized I had somehow gotten a lot older than I thought I was. In mid-life, our bodies begin to change in ways we don't always expect—but the good news is, we have more power than ever to slow, stop, or even reverse some of the effects of aging.
What’s Happening to Our Muscle?
Starting around age 35, we naturally lose up to 3% of our lean muscle mass every year. That loss adds up quickly. It's not just about how we look—it's about how we live.
Lean muscle helps us with:
- Balance and coordination
- Daily tasks like lifting, reaching, bending, and walking
- Keeping our independence as we age
If you’ve watched a parent or grandparent need more help over time, you’ve seen what happens when muscle loss isn't addressed. You may even be starting to feel it yourself—avoiding your bike rides, feeling more tired on long walks, or just not feeling as steady or strong as you once did.
Here's the Empowering Truth: You Can Turn This Around
Modern research gives us two keys to protect and rebuild our lean muscle:
1. Eat More Protein—And Eat It Strategically
Muscle maintenance requires more protein than most of us are getting. Studies show that we need at least 30 grams of protein per meal, along with about 2.5 grams of the amino acid leucine—found in foods like chicken, eggs, fish, and whey protein.
This isn't about dieting—it's about fueling the strong, capable body you want to keep for life.
Another piece of good news is that lean muscle uses around 6-10 calories at rest, while fat only uses about 2-3 calories at rest. So, even at rest a body with more lean muscle is using more energy and storing less fat.
Even if you are not eating to lose weight, creating more muscle will result in a leaner, tighter body. So, we both look and feel better.
2. Train with Resistance—Lift to Grow
To build and maintain muscle, we need to challenge it. That means doing resistance exercises (with dumbbells, machines, bands, or even bodyweight) that cause temporary muscle “failure” in about 6–8 reps.
Don’t let the term “failure” scare you—it just means working your muscles until they’re truly fatigued, which signals your body to rebuild them stronger.
Start with low weights at first and increase as you gain strength. And, never lift a weight if you are experiencing joint pain or instability. Slow and steady with good form is the key to success.
This kind of training supports:
- Core stability
- Joint health
- Better posture
- More energy
- And most importantly—a sense of confidence and capability
You Are Not Getting Old—You’re Getting Wiser
There is nothing passive about aging well. It is a time to reconnect with your body, take powerful action, and build strength—inside and out.
If this message speaks to you, reach out to learn more about Empowered Life Coaching and how we can start building your strong, vibrant next chapter together.
💬 Comment below or send me a message if you’re ready to feel strong, energized, and more at home in your body again.
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