Rebooting your strength: the power of muscle training over 40
Over the past year, my life has been a whirlwind of profound changes and challenges. If you’ve been following my journey, you know that I always advocate for self-care and wellness through my “TAKE YOU TIME™ method” but I have to admit, I haven’t been following all of my own rules lately. While my commitment to walking 15,000 steps every single day has remained intact, my strength training routine quietly slipped away. And my body noticed. I recently discovered that I’ve lost almost two kilograms of muscle mass, and that was the wake-up call I needed. Because I am painfully and fully aware of the consequences of losing muscle mass.
So, I’m rebooting. It’s time to rebuild my strength, not just physically but mentally. And I want you to join me. Let’s talk about why muscle strengthening is crucial, especially as we age, and how even short, consistent workouts can make a lasting difference.
The physical power of strong muscles.
Building and maintaining muscle isn’t just about aesthetics, it’s about functional strength, energy and vitality. As we age, we naturally lose muscle mass, which slows our metabolism and can lead to frailty, joint pain and even a higher risk of injury. But the good news? We can counteract this loss by making muscle strengthening a part of our daily lives.
More muscle = More energy
Muscle tissue is metabolically active, meaning it burns more calories even at rest. The more muscle you have, the more energy your body produces, helping you feel less sluggish and more vibrant throughout the day. If you’ve ever wondered why some people seem to have boundless energy, chances are they incorporate strength training into their routine.
A leaner, stronger body.
Many women fear that lifting weights will make them bulky, but this is a huge misconception. In reality, muscle training tones and sculpts the body, giving you a leaner and more defined shape. And for those of us who may feel self-conscious about certain areas when heading to the gym, I have a little trick: I wear my Solidea Be You Tonic leggings in pink with matching Silver Wave Skin sportsbra. Not only do they provide a lymphatic drainage effect, but they also offer a slimming and smoothing look so you feel confident while working out. See me wearing these functional garments in the pictures. Solidea offers my readers a nice discount, find this offer and other offers HERE.
Metabolism & Fat Burn
The more muscle you build, the more efficient your metabolism becomes. This is especially important as we age since metabolism naturally slows down. By incorporating strength training, you create a natural “fat-burning furnace” that keeps working even after your workout is over. It’s one of the best ways to stay fit, prevent weight gain and keep your body functioning at its best.
Protecting bones and joints
Another crucial benefit? Stronger bones and better joint health. Strength training increases bone density, reducing the risk of osteoporosis and fractures. It also supports the joints, which can prevent pain and stiffness as we age.
The mental benefits of strength training.
Strength training doesn’t just transform your body, it transforms your mindset.
Feeling more powerful & confident.
There’s something incredibly empowering about lifting weights or completing bodyweight exercises. Every time you push yourself just a little harder, you prove to yourself that you are strong, capable and resilient. This carries over into daily life, boosting self-confidence in everything from work to relationships. The discipline and consistency required for strength training also build a strong sense of self-trust. Knowing that you are committed to your own well-being strengthens your ability to show up for yourself in other areas of life.
Additionally, strength training can help you break through mental barriers. When you challenge yourself physically and see progress, whether it’s lifting a heavier weight, performing more repetitions or simply feeling stronger, you start to believe in your ability to overcome challenges beyond the gym. This newfound confidence can translate into your career, personal relationships and overall approach to life’s obstacles.
Reducing stress & enhancing mood.
Muscle training isn’t just about building physical strength, it also reduces stress, anxiety and symptoms of depression. Exercise releases endorphins, the body’s natural mood boosters, helping you feel calmer, more balanced and emotionally resilient. Strength training, in particular, has been shown to lower cortisol levels, the stress hormone, which means that regular practice can help you manage daily pressures more effectively.
The rhythmic and repetitive nature of weightlifting or resistance exercises can be a form of moving meditation. This is especially interesting if your Quantum Human Design™ chart has a defined head center. I often advice exercise as a form of meditation for them as those Human Design types struggle with meditation. Focusing on the movement, feeling the engagement of your muscles and counting your repetitions can bring you into the present moment, quieting mental chatter and reducing anxiety. Over time, the stress-relief benefits of strength training can make you more emotionally stable and better equipped to handle life’s ups and downs.
Sharper focus & mental clarity.
A strong body supports a strong mind. Studies show that regular strength training can enhance cognitive function, improve memory and even lower the risk of age-related brain diseases like dementia. Strength training increases blood flow to the brain, delivering more oxygen and nutrients that help with mental sharpness and focus.
Additionally, strength training encourages the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain plasticity and the formation of new neural connections. This means that lifting weights doesn’t just make you physically stronger, it also enhances your brain’s ability to learn, adapt and grow. Many people find that after a workout, they feel more focused and productive, making strength training a powerful tool for maintaining mental agility at any age.
Finally, strength training fosters mental discipline and patience. Unlike quick-fix solutions, building strength takes time, consistency and effort. Learning to embrace the process teaches perseverance, resilience and a growth mindset, all of which can help you tackle challenges in other areas of life with more confidence and determination.
My favorite muscle groups to focus on for quick results.
If you’re wondering where to start, I recommend focusing on the muscle groups that build the most strength and mass while also improving posture and toning the body effectively:
– A variety of squats: These are incredible for building leg and glute muscles while also improving overall stability and strength. They engage multiple muscle groups at once, making them an efficient workout staple.
– Abdominal training: Core strength is essential for better posture, balance and overall power. Strengthening your abs supports your entire body and can help prevent back pain.
– Flabby arms exercises: Simple yet effective arm-toning moves, such as triceps dips and resistance band exercises, can help sculpt and strengthen your arms, giving them a firmer, more defined look.
Now where do you start?
If you haven’t been doing any strength training for a while then starting over might seem like a horribly difficult task. Keep it simple. Start by simply rolling out your yoga/pilates-mat and do something. This can be as simple as doing a light stretch and 10 repetitions of a specific exercise. My daily routine is only 12 minutes long and consists of a combination of Pilates, Callanetics, weight training and stretching. On some days I do a longer workout to work thoroughly on my body.
When you don’t feel like doing a workout, and yes I am ‘guilty’ to that as well, then simply just roll out your mat and do ‘something’… It will help you get back into the habit.
Now, I’m rebooting myself and inviting you to join me. Strength training isn’t just about a leaner body, it boosts energy, metabolism, confidence, and even sharpens your mind. And the best part? Just 12 minutes a day is enough to make a difference.
I will be launching a new program with quick, effective workouts that fit into real life, combining my 7-step TAKE YOU TIME™ method with the power of Quantum Human Design™. Who’s ready to feel stronger in body and mind? Let’s do this together! If you are interested then simply send me an email through the contact pages.
Who am I?
My name is Lies Helsloot, Transformation mentor, Quantum Human Design Specialist™ , trained by Karen Curry Parker and founder of the TAKE YOU TIME™ Method. I am the author of 3 books (“Walk Yourself Slim & Happy. How taking More Steps can Change Your Life”, “Move yourself slim and happy”(English translation coming soon) and “The Complete Guide to healthy Hair“), I blog here at takeyoutime.com and coach individual clients, groups and companies around the world to live a happy, healthy life and more work-life balance with my 7-step concept of self-care called TAKE YOU TIME™ and Quantum Human Design™. For more motivation and free training and challenges, be sure to sign up for the newsletter on this site and follow me on Instagram, Facebook. Or get in touch to know about my online- and in person coaching programs.
Some of the content on my website is sponsored content, as is this article that talks about Solidea, but I only promote products and services that I truly trust and use for myself, my family or my clients.
