How Heavy? How Many Reps? How Much PROtein?
Your midlife strength training questions answered.
You’ve probably heard more times than you can count that you should be strength training.
But there’s a reason we keep talking about it.
- Want to protect your bones? 👉 Strength train.
- Want stronger, healthier joints? 👉 Strength train.
- Want to move through everyday life with confidence? 👉 Strength train.
- Want to maintain muscle, support your metabolism, and improve your body composition? You guessed it… 👉 Strength train.
No other form of exercise positively impacts how we age like strength training does.
But here’s where many women get stuck:
🤷♀️ What actually counts as strength training?
Do you need dumbbells? Machines? Heavy weights? Does Pilates or yoga count?
And if you’re starting from scratch, where in the world do you begin?
That’s exactly what we’re breaking down today.
Why This Matters
Research continues to show that strength training has far-reaching benefits across nearly every area of your health—from your muscles and bones to your metabolism, mobility, and ability to stay independent. If you’re deciding where to invest your limited workout time in midlife, make strength training a priority, not an afterthought.
FITNESS SIMPLIFIED
Let’s back up a minute and make sure we’re on the same page…
WHAT EXACTLY IS STRENGTH TRAINING?
- Is it only about lifting heavy weights?
- Do you need barbells and dumbbells to do it?
- Does yoga or pilates count?
Fitness Tip to Get Strong
Focus on Resistance Training
Strength training is any exercise that makes your muscles work harder than they do in daily life.
The most effective way is with resistance training - using weights, bands, or even your own body against gravity.
This added resistance is what makes muscles grow stronger.
Bodyweight moves are the BEST place to start.
But after a few months, your muscles need more challenge.
That’s where some simple dumbbells can come in—maybe even resistance bands.
🤷♀️ Now, what about Yoga and Pilates? Do these count?
They’re great for mobility and stability, but they don’t provide enough resistance for building true strength long term.
If you’ve been doing lots of bodyweight-only exercises and feel ready to step it up a notch, here’s a great resistance training workout that will build your strength (it just uses one dumbbell!)
Ultimate One-Dumbbell Full-Body 10-Minute Workout
- Split Squat to Overhead Press (6 reps/side): Works legs, shoulders, & core all at once.
- One-Point Rows (6 reps/side): Full-body movement that builds your back, arms, legs, and core.
- Switch sides and keep alternating between the two exercises.
Extra Tip: Start with a thorough warm-up and then set a timer for 10 minutes. Challenge yourself to see how many times you can cycle through these two exercises before the buzzer goes off!
Did You Know...
- You might need a bit more resistance. If you can easily exceed your target reps, it’s probably time to increase the resistance. Your last few reps should feel challenging—with 1-2 good reps left in the tank.
- 6-12 reps is a great target. It’s a simple, effective range for building muscle and strength. When 12 feels easy, level up!
- Technique always wins. Never sacrifice good form just to lift heavier. Master the movement first, then earn the right to add weight.
NUTRITION SIMPLIFIED
You can’t build a stronger body with strength training alone—your muscles also need the right building blocks to repair, recover, and grow.
Nutrition Tip to Get Strong
Eat 1.2-2.0g of PROtein per kg of Bodyweight Daily
As we age, our muscles become less responsive to small amounts of PROtein,
—a phenomenon called anabolic resistance.
Add the muscle-related changes that occur through menopause, and getting enough PROtein becomes even more important.
The good news?
✨ More PROtein, paired with resistance training, gives your muscles a stronger signal to repair and grow.
For active women in midlife, a practical target is 1.2-2.0 g/kg of bodyweight per day.
That’s roughly 75-120 grams for a 135-pound woman.
Prioritize PROtein-rich foods at every meal, and use convenient options like Greek yogurt, cottage cheese or protein powder when needed.
If you’re asking your muscles to get stronger, make sure you’re giving them the PROtein to do it.
This simple smoothie is great for breakfast and gives you nearly 40g of PROtein!
Strawberry Banana Shake
More ideas to Boost PROtein:
- A deliciously marinated steak (recipe below) gives you over 45g of Protein in just 6 ounces The Best Steak Marinade
- Swap your regular yogurt (8.5g Protein per cup) for Greek yogurt (23g Protein per cup)
- Lentils are one of the best plant-based sources of protein with 18g Protein in 1 cooked cup
MINDSET SIMPLIFIED
Building strength takes time—and knowing what progress actually looks like can keep you from giving up before the results arrive.
Most of us overestimate what can change in a few weeks and underestimate what consistency can accomplish over a few years.
Think of it this way:
➡️ 3 Weeks—You’ll FEEL it. More energy, less stiffness, better movement, and workouts that already feel easier.
➡️ 3 Months—You’ll SEE it. More muscle definition, better posture, heavier weights, and noticeable changes in strength and body composition.
➡️ 3 Years—You’ll BE it. You’re not trying to become stronger anymore. You ARE Strong. 💪 Training is simply part of who you are and how you live.
Results won’t happen on the same timeline for everyone.
But one thing is certain:
👉 You’ll never discover how strong you can become if you quit too soon.
Keep showing up.
Mindset Tip to Get Strong
Don’t Quit Too Soon—Trust the Process
THE TAKEAWAY
Building strength in midlife isn’t complicated—but it does require the right challenge, the right fuel, and the patience to let your efforts add up. Every workout and nourishing meal is an investment in the stronger, more capable woman you’re becoming. Keep showing up—your strongest years may still be ahead of you.
- Focus on Resistance Training
- Eat 1.2-2.0g of PROtein per kg of Bodyweight Daily
- Don’t Quit Too Soon—Trust the Process
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP No. 300 When Should You Expect Results? Progress Reality Check
SELF CARE SIMPLIFIED PODCAST EP No. 418 What is “Heavy Lifting” & Should You Be Doing It?
SELF CARE SIMPLIFIED PODCAST EP No. 415 Do Older Women Need MORE Protein to See Strength Gains?
SPECIAL RESOURCE
Looking for a workout that will train your entire body? And in just 15 minutes? Grab one dumbbell and join me for this beginner-friendly resistance training routine. 👇
Short on Time? Try This 15-Minute Full Body Strength Workout
Until next week... Be strong
