How to build muscle naturally over 40 & around menopause

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Let’s dive into a topic that many believe is impossible – building muscle naturally during menopause. Let’s break down these misconceptions and get to the real scoop on how you can achieve it.

💪Training Techniques:

First things first, you need to get into strength training. Whether you’re hitting the gym or working out at home, it’s crucial. Personally, I prefer the gym for the variety of equipment and the motivation from fellow gym-goers. But if home workouts are your thing, go for it. The key is consistency.

🔩Training Split:

Split your workouts into upper-body and lower-body days. You can do two upper and two lower-body days per week, or even three upper and one lower if you’re trying to balance your physique. Just be consistent and push yourself during these workouts.

If you need guidance on your workouts, you can check my workout and strength training playlist on my YouTube channel.

🏃🏽‍♀️Cardiovascular Exercise:

Cardio isn’t a must, but it can help with fat loss. Try one session of high-intensity interval training (HIIT) per week and some shorter HIIT sessions right after strength training. But don’t overdo it; too much cardio can hinder muscle growth.

Check out my HIIT workout videos on my YouTube channel for more guidance.

🥗Nutrition Matters:

Now, let’s talk nutrition. Don’t starve yourself or follow extreme diets. Ditch intermittent fasting if it’s not working for you. You need carbs and protein before and after your strength workouts. Aim for at least one gram of protein per pound of your body weight, and don’t skimp on those carbs; they fuel your workouts. Feel free to grab a sample of my FREE 14-DAY NUTRITION GUIDE!


Supplements can help, but they’re not magic. I recommend protein powder for recovery, creatine for performance, and branch-chain amino acids (BCAAs) to reduce muscle soreness. Pre-workout supplements can give you an energy boost, but use them wisely. To check which supplements I recommend, visit My Amazon Storefront.

😌Patience and Dedication:

Lastly, building muscle takes time, especially during menopause. Don’t get discouraged if you don’t see results in a few weeks. It took me years to get where I am. Stay consistent with your training and nutrition, and you’ll see progress over time.

Melissa before and after

In a nutshell, building muscle naturally during menopause is possible. Train smart, eat well, consider supplements, and most importantly, be patient and stay dedicated to your goals. Thanks for reading, and remember, it’s your journey, so enjoy it! 💃🏽

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