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Once you reach your 30s and especially in your 40s, muscle mass naturally starts to decrease. This decline in muscle, also known as sarcopenia, is influenced greatly by hormonal changes. As muscle mass diminishes, so does joint stability, metabolism, and mobility. Therefore, it is crucial to take proactive measures. To tackle this issue, we consulted with experts who provide valuable fitness tips for women over 40 to prevent muscle loss.
As explained by Lia Bartha, the founder of B The Method, a renowned celebrity trainer, and a certified Pilates instructor, there is a gradual breakdown of the tissues that previously maintained our strength and support. The positive side is that with consistent and mindful movement, particularly in low-impact resistance training that is gentle on the joints, we can rejuvenate our strength internally. It is not about exerting more force but rather moving intelligently and maintaining a strong connection with our evolving bodies.
Make Progressive Strength Training a Priority
According to Laura Caddy, a Certified Personal Trainer from Laura Caddy Lifts, incorporating progressive strength training into your routine as you get older is essential. She suggests engaging in weightlifting sessions two to three times per week, focusing on compound exercises such as rows, presses, deadlifts, and squats.
“Progressively increasing resistance is key to stimulating muscle growth,” Laura explains.
Get Your Daily Fill of Protein
If you want to maintain and build muscle, consuming sufficient protein should be at the top of mind in your wellness routine. Ideally, Laura says to aim for 1.2 to 2g/kg of your body weight each day.
When grocery shopping, look for protein-packed foods like chicken breast, Greek yogurt, salmon, eggs, tofu, beans, turkey breast, tuna, and lean beef—all of which support muscle preservation and growth.
Don’t Skip Recovery
Carving out ample time to rest and recover is just as important as your workouts themselves.
“Muscle is built during rest,” Laura says. “Overtraining or skipping rest days can spike cortisol and blunt progress. Quality sleep and active recovery (e.g., walking, yoga) are essential.”
Perform Mobility and Core Work
As you enter your 40s and beyond, staying on top of core stability and joint health are more crucial than ever before.
“A weekly mobility and core session helps prevent injury and supports better form during lifts,” Laura explains.
Sprinkle in Balance and Power Drills
Variety is the spice of life, and that saying rings true in your fitness routine. Laura stresses the importance of mixing in some balance and power drills.
“Add quick bursts of power (like medicine ball throws or jump squats if safe) and balance-focused exercises to maintain neuromuscular coordination and prevent falls,” she says.
Have a Consistent Weekly Strength Training Schedule
Mapping out your strength training schedule—and ensuring it’s part of your weekly routine—is the name of the game.
“At a minimum, I recommend two full-body strength sessions per week for maintenance, and three to four sessions for those aiming to build or regain muscle,” Laura tells us. “Sessions should include all major muscle groups, and ideally alternate between heavier, lower-rep days and lighter, higher-rep days to support different muscle fiber types and recovery.”
Lia adds, “It’s not about lifting the heaviest weights or pushing to exhaustion; it’s about moving with precision, control, and deep connection to your core. When we work consistently and mindfully, we not only preserve lean muscle mass—we also support our joints, improve posture, and keep our bodies resilient as we age. The key is finding a rhythm that feels good and is sustainable long-term.”
Alexa Mellardo
