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Building muscle after 40

Muscle does not wait for a birthday to matter. By 40, the slow loss that starts around 30 has already been going for a decade. You can still build strength. You do it with resistance work, enough protein, and a plan you can repeat.

This note is for women at LaFemme Fitness & Salon Studio. We are a women only studio in Crown Heights, Brooklyn. Classes are taught by women, for women. The facts below come from NIH News in Health. They are not a promise about one person. Talk with your doctor before you start a new routine if you have a health concern.

What changes with age

NIH News in Health puts the timeline in plain words. Starting at age 30, our bodies naturally start to lose muscle mass. We lose about 3 to 5 percent every 10 years. You might not notice it at first. Over time, less muscle means less strength.

If the loss goes too far, it can become sarcopenia. NIH describes sarcopenia as loss of muscle mass, muscle strength, and some limits on daily activity. It can make it harder to stand up from a chair. It can make walking, opening a jar, or carrying groceries harder. It can also raise the chance of a fall.

Some muscle loss is a normal part of aging. Too much loss is the problem. NIH lists things that can make it worse.

• Some chronic illnesses.
• A lack of exercise.
• An unhealthy diet.
• Hormone changes in menopause.

That last point matters in a women only room. Menopause is common in the years around and after 40. NIH says those hormone changes can add to muscle loss. Strength work is one of the tools you still control.

NIH researchers estimate that 10 to 20 percent of older adults have sarcopenia. Testing is tricky. There is no single agreed way to measure the loss. An NIH funded team looked at grip strength, walking speed, and lean body mass in people 65 and older. Weaker grip and slower walking were tied to higher risk. Lean body mass alone was not. The practical lesson is simple. Strength and the ability to move matter. A number on a scale is not the whole story.

What builds strength

NIH aging expert Dr. Rosaly Correa de Araujo says you need resistance training because it helps build strength. Resistance training includes push ups, squats, and lifting weights.

NIH also lists a few habits that help.

• Start slowly. Pick a routine you can repeat.
• Work each major muscle group. Arms, legs, abs, back, and chest.
• Use strength and resistance. Push ups, squats, sit ups, arm curls, and planks are examples.
• Even five minutes is better than none.
• Eat enough protein.
• Talk with your doctor before a new routine.

You do not have to train like an athlete. You have to ask your muscles to work, then come back and do it again. That is how strength returns.

Protein, in NIH words

Your body needs protein to build and keep muscle. NIH says a diet rich in protein can keep muscles healthier as you age. For treating or managing sarcopenia, NIH says experts suggest at least 1.2 grams of protein for every two pounds of body weight.

That is the NIH wording. This article does not convert it into another unit. If you want a food plan, ask a doctor or a registered dietitian. They can match the number to your body and your health.

NIH lists protein rich foods in simple groups. Lean meat, poultry, and eggs. Fish and seafood. Low fat or fat free dairy. Legumes, nuts, and seeds. You do not need a perfect menu. You need protein in the day, plus the strength work.

How we train this at LaFemme

LaFemme Fitness & Salon Studio is at 327 Kingston Ave, Brooklyn, NY 11234. Call 718-778-3800. Your first class is complimentary. Every fitness level is welcome. You do not need to be under 40. You do not need to be new to weights either.

These classes match the NIH idea of resistance work.

• Full Body Workout hits arms, legs, back, and core in one class.
• Lower Body Weight Resistance Training loads the legs and hips you use all day.
• Upper Body Workout gives the arms, chest, and back their own day.
• Pilates and Power Pilates use your body as the load. Control comes first.

Cardio still belongs in the week. Zumba and Power Dance keep the heart in the plan. Strength is the piece many women skip after 40. That is the piece NIH points to when muscle starts to slip.

A calm way to begin:

• Pick one strength class. Learn the moves with a teacher.
• Come back the next week. Repeat before you add more.
• Add a second strength day when the first one feels familiar.
• Keep a dance class if you like music and a group.
• Use a salon visit as recovery that still feels like care. A manicure is part of this studio too.

Crown Heights is full of stairs, bags, and long days. Muscle is what makes those days easier. The loss that starts at 30 is real. So is the training that pushes back. Start with a complimentary class. Tell us you want strength. We will meet you at your level.

More from the blog: Cardio or weight lifting. A group workout or a workout alone.