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Why Building Muscle Matters for Older Women, and How to Do It Your Way
At Let’s Train Fitness, we believe fitness should work with your body, not against it. That’s especially true for women entering their 40s, 50s, 60s and beyond. Whether you’re new to strength training or just want to feel stronger in daily life, building muscle isn't about bulking up, it’s about staying independent, healthy and confident. Here’s why strength training matters more than ever as we age, and how we make it work around you, your space and your schedule. Muscle Keeps You Moving As we age, we naturally lose muscle mass, a process called sarcopenia. Left unchecked, it can lead to weakness, slower metabolism, poor balance and a higher risk of falls. But it’s not inevitable. With the right type of strength training, we can not only slow muscle loss, but rebuild strength and stability at any age. You don’t need a gym full of machines or hours to spare. Short, focused sessions using bodyweight, resistance bands or dumbbells can be enough to build strength and keep you moving with confidence. It’s About Strength, Not Size Let’s be clear, building muscle as a woman doesn’t mean looking bulky. What it does mean is being able to lift shopping bags, climb stairs, or play with the grandchildren without getting tired. It’s about strong bones, healthy joints, better posture, and more energy in everyday life. Our personal training plans are tailored to your body, experience level and comfort zone, with a focus on long-term, sustainable progress. Boosting Metabolism and Supporting Weight Management Muscle is metabolically active, which means the more of it you have, the more calories your body burns at rest. That makes strength training a valuable tool for managing weight, especially as hormones change and metabolism slows down with age. Combined with smart nutrition and realistic movement goals, building muscle supports better balance, energy and even sleep. You’re Never Too Old to Start We train clients in their 50s, 60s and 70s who’ve never picked up a dumbbell before, and within weeks they feel stronger, more mobile and more confident. There’s no ‘too late’ in fitness, just a decision to start now. Whether you want to work out in your home, garden, or a local outdoor space, we bring everything you need and tailor each session to your body, goals and pace. A Plan That Works Around You With Let’s Train Fitness, you don’t have to travel to a gym or fit your life around a class timetable. We work around you, your availability, your comfort zone, and your long-term goals. We come to you, build a programme just for you, and help you feel stronger, fitter and more in control of your health. Ready to give strength training a go? Get in touch today to book your free consultation. Let’s build strength that lasts, together.
12-Week Women’s Workout Program
Workout Description For women, starting a new weight training program can be a daunting and frustrating process. With all of the incorrect information out there, it’s tough to find something that actually works. For years the wrong workout recommendations have been given to women. You know what I’m talking about. All those magazine articles that promote those highly restrictive diet plans and hours of monotonous treadmill-based cardio. The same one go on to describe the “toning” process as picking a light set of dumbbells and performing sets of 20-30 repetitions on any given exercise. Knowing all we know about female-specific training today, we can put some of that in the past. Recommended: Need help building muscle? Take our Free Muscle Building Course Muscle & Strength’s Women's Workout This 12-week program is perfect for any healthy woman who is looking to transform her body through a good weight-lifting program. The goal is to help you develop lean and functional muscle tone through foundational lifts. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms. To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. However, if you are limited on time, they are not required to see progress with this workout. Rest periods for this program should be kept to 30-90 seconds in between sets and exercises. Workout Schedule Monday - Legs & Glutes, Cardio (optional) Tuesday - Back & Arms, Cardio (optional) Wednesday - Legs & Glutes, Cardio (optional) Thursday - Chest & Shoulders, Cardio (optional) Friday - Legs & Arms, Cardio (optional) Saturday - Abs/Rest Sunday - AbsRest
10-Week Mass Building Program
This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works for each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4-day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Home Or Gym Full Body Workout
Stuck at home and only have dumbbells? Maybe you're in a rut and what to try something different? The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains, stick with this routine! Here are some key elements to maximizing progress: Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise. Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep. Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle. A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets. You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.