LEVEL-UP! | 4 weeks, 16 workouts

Click the calendar above to select a day and then follow along!

After the age of 30, women naturally lose 3-5% of their muscle mass per decade, a process called sarcopenia. Over time, this can lead to significant muscle loss, especially if you’re not actively strength training. On top of that, bone density decreases, insulin regulation becomes a problem, and weight gain becomes more common because excess insulin lead to more glucose being stored as fat and making the body less efficient at burning calories.

The Good News...

1. You can gain muscle at ANY age! It’s never too late to start.


2. You don’t need long gym sessions, just 20 minutes, 3-4 times per week with a progressive overload program can make a huge difference. Anyone can lift weights!


3. Strength training helps reverse insulin resistance, reduce the risk of type 2 diabetes, and improve heart health.

Setting Yourself Up for Success

1. Set realistic goals - Your body at 40+ is different from your 20-year-old self, and that’s okay!


2. Work with your body – Address muscle imbalances, tightness, and overactive/underactive muscles. Try to not compare yourself to others or give in to the latest fad.


3. Make it manageable – A balanced, sustainable schedule is key. Shorter, more frequent movement sessions are more effective than long, sporadic workouts.

Since volume is key in our 40s and beyond, this month's goal is to LEVEL-UP your strength training days!

• If you lift once a week, aim for twice

• If you're at two days, push for three

• If you train three times a week, challenge yourself to hit four

Progress happens with consistency and gradual overload, let’s keep building strength together!