What No One Tells You About Muscle Building After 35
Most women hit their mid-30s and suddenly feel like their body isn’t responding the way it used to.
Workouts feel harder, recovery takes longer, and progress seems slower. Sound familiar?
The truth is, your body isn’t working against you—you just need to train and fuel it differently.
If you want to build muscle, stay strong, and maintain a lean, defined physique, it’s time to stop chasing quick fixes and start using a strategy that actually works.
Train for Muscle, Not Just Calorie Burn
Stop wasting time with light weights and endless cardio. If you want to build muscle, you need progressive overload—lifting heavier over time.
Focus on compound movements: You know… Your squats, your deadlifts, presses, and rows with challenging weights. If you’re finishing a set and think: “That was easy,” then you’re not lifting heavy enough. Remember, the only way to see progress is with proper nutrition paired with strategic training, good form, and progressive overload.
Fuel Your Body Properly
Undereating is the fastest way to stall muscle growth.
Protein: Aim for 1 gram per pound of body weight daily for muscle repair and growth.
Carbs: Fuel your training and recovery—stop fearing them.
Fats: Essential for hormone regulation and overall health.
Ditch the diet mindset. Eat to train, eat to recover, eat to build. You don’t have to eat boring meals. Staying on top of your macros doesn’t mean chicken and rice every day, you can still enjoy your favorite treats and stay on track. Check my favorite protein-packed recipes here.
Prioritize Recovery
You don’t get stronger during your workouts—you get stronger between them. Recovery isn’t optional.
Sleep 7–9 hours: This is when muscle repair happens.
Stay hydrated: Your muscles need water to function and recover.
Manage stress: Chronically high cortisol blocks muscle growth.
Use Only Proven Supplements
Most supplements are just expensive marketing. Only two are backed by real research:
Protein powder: Helps hit daily protein goals.
Creatine: One of the most well-studied supplements for strength, muscle retention, and recovery.
Everything else? Likely unnecessary.
Take Action Now
Building muscle after 35 isn’t about doing more—it’s about doing what works. This is precisely what Empowered Strength teaches: Effective training programs, simple nutrition strategies, and the recovery protocols women over 35 actually need.
No gimmicks. No fluff. Just results.