Hi Reader,
Have you ever thought about why your metabolism feels like it's slowing down in your 30s or 40s? Or why does keeping muscle tone seem like a constant battle despite your best efforts? If you're nodding along, you're not alone—many women feel the same way.
In this week’s episode of MilesFromHerView, I’m diving deep into the link between muscle and metabolism—why muscle is essential for our health as we age, and how you can maintain and even build muscle without overcomplicating things.
So grab your coffee (or whatever gets you through your busy days!) and let’s talk about something that might just change the way you think about your body.
Here's the deal:
Muscle mass naturally begins to decline as we age, especially in our 30s and 40s. After 30, we lose about 3-8% of muscle mass every decade. And guess what? That’s directly tied to how efficiently our metabolism functions. As muscle mass decreases, metabolism slows down. That means managing weight, keeping up with our daily activities, and maintaining strength is harder.
But here’s the good news—strength training is our secret weapon.
Why does muscle matter so much?
Muscle tissue is metabolically active. That means it burns more calories at rest than fat tissue. So, the more muscle we have, the more calories we burn—even when we're just sitting at our desk or binge-watching Netflix. Muscles also improve insulin sensitivity and help balance blood sugar levels. Plus, as we approach menopause, muscle mass is critical for preserving our hormonal balance.
Let me say this again: Strength training is your BFF, especially for women in their 30s and 40s. You don’t have to be a bodybuilder to reap the benefits.
What happens as we get older?
When we hit our 30s, estrogen levels begin to decline, and this hormone plays a huge role in preserving muscle mass. Without that extra support, keeping muscle on our bodies is even more challenging.
But here’s the truth: strength training can still help you turn it around. In fact, building muscle can help you feel more independent, prevent injuries, and even keep your bones strong (a big concern as we age). When we lose muscle, we lose strength and bone density, leading to many issues later in life.
So, whether you’re a mom juggling kids and work, or a career woman trying to find time for yourself, strength training is something you can start at any time.
How to start (and stick with it!)
So how can we keep muscle, build muscle, and set ourselves up for success? It’s actually simpler than you think.
- Aim for 2-3 full-body strength training sessions per week.
- Focus on compound movements (think squats, lunges, pushups, deadlifts). These exercises work multiple muscle groups, so you don’t have to spend hours at the gym.
- Progressive overload—this means gradually increasing weight or resistance over time. This is crucial for challenging your muscles and ensuring you continue to make gains.
Even if your schedule is packed, squeezing in strength workouts is still possible, and the results will be worth it.
I know it can feel overwhelming, especially when you’re juggling everything from family to work to self-care. But remember, it’s never too late to start. Even if you only manage one strength training session weekly, that’s still progress!
And if you’re looking for a simple, effective plan to incorporate into your busy schedule, I’ve got you covered with KatFit Strength. Let’s make strength training work for your life, not against it.
Want to see exactly how it fits into your routine?
- ​Book a discovery call with me, and let's chat about your goals, challenges, and how we can tailor a plan that works for you.
- Or, take advantage of a 7-day free trial of the KatFit Strength app to explore the workout plans, resources, and more!
Click below to get started:
Let’s get stronger together. 💪
Until next time,
Kat
P.S. If you haven’t yet, be sure to check out this week’s MilesFromHerView episode! We dive deeper into this topic and give you actionable steps to get started. Click here to listen now!​
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​Kat​
​Coach | Mom | Athlete
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About Me
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Former college track and field coach, now KatFit founder with a decade+ of training experience. Burnout prompted my shift from college coaching in 2013, and six months into KatFit, a high-risk pregnancy, reshaped my business. The fitness industry needs change, often neglecting women's well-being, fixating on unrealistic postpartum and perimenopause ideals, obsessing over weight and fat loss, and fostering a culture that can leave you feeling broken.
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When you're ready, here are a few ways we can work together:
- Schedule a Clarity Coaching hour. A 60-minute one-on-one session to get expert guidance on training, nutrition, or balancing wellness as a busy mom. Leave with clear, actionable steps tailored to your unique goals.
- Sign up for ​KatFit Strength​. This program is perfect for busy women who are juggling everything. It is designed to help you build strength, run faster, and feel unstoppable in everyday life through training customized to your journey.
- Train with me In Person. For locals in Malvern, PA, this offers hands-on coaching and online support to keep you consistent. Move better, feel stronger, and live life fully with personalized guidance.
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Additional Ways I’m Here to Help You Thrive
Tune in to the MilesFromHerView podcast (episodes drop every Friday), join the Permission Project, and explore helpful content on my YouTube channel to support your journey to strength and empowerment.
MilesFromHerView Podcast
The MilesFromHerView podcast explores strength training, nutrition, and mindset through the lens of motherhood and womanhood in today’s high-pressure society. It offers practical insights on navigating fitness, balancing self-care, and building resilience, empowering you to prioritize your well-being. Each episode is designed to inspire and support women on their journey to strength and confidence.
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The Permission Project
The Permission Project is your space to reclaim the freedom you deserve and pursue what truly lights you up, even in the chaos of parenthood. This brief, weekly email is your Monday reminder to prioritize yourself and follow your passions.
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