Prevent Muscle & Bone Loss After 40
Free Resources to Stay Strong, Mobile & Independent in Midlife
After 35, most women start losing muscle and bone density—unless they train on purpose. The good news? It's absolutely possible to build strength, protect your joints, and move with confidence through perimenopause and beyond.
This page is for you if:
- ✓You're noticing more aches, stiffness, or weakness when you climb stairs, carry groceries, or get up from the floor.
- ✓You're worried about osteoporosis, falls, or “slowing down” but aren't sure where to start with strength training.
- ✓You want a realistic, midlife-friendly plan to keep your muscle, bone, and confidence for the long haul.
Step 1 · Free PDF
5-Day Metabolism Reset for Stronger Midlife Training
A simple, hormone-friendly 5-day plan that pairs protein-first meals with strength-focused movement so you can support muscle, bone, and energy—without dieting or extreme workouts.
- •Protein- and fiber-rich meals to support muscle and bone health.
- •Daily strength + walking rhythm that fits a busy life.
- •Designed with women 35+ in mind—no burpees required.
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Start Here: Your Stronger-For-Longer Action Plan
You don't need perfect workouts or hours in the gym to protect your muscle and bone. You do need a plan that hits the right levers: lifting, protein, impact, and balance. These four steps will get you moving in the right direction.
Lift weights 2–3× per week
Prioritize full-body strength sessions with squats, hinges, pushes, pulls, and carries. Choose a weight that makes the last 2–3 reps challenging while still in control—this is what tells your body, "Keep this muscle."
Hit your daily protein minimum
Aim for ~25–30g of protein at each meal (and 90–110g per day for many women 35+). Pair with colorful plants and healthy fats to support bones, joints, and recovery.
Add impact, power & balance (at your level)
For many women, that might look like step-ups, brisk walking, light jumps or hops, or power moves like kettlebell swings—plus balance work (single-leg stands, heel-to-toe walking) 2–3× per week to reduce fall risk.
Track progress, not perfection
Note the weights you use, reps completed, and how your body feels week to week. Strength gains, easier stairs, and fewer "creaky" joints are all signs your muscle and bone are responding—even if the scale doesn't move.
MUSCLE · BONE · LONGEVITY
Learn the Science, Then Follow a Strength-First Plan
First, understand how muscle and bone change after 40. Then use a simple, realistic plan that combines strength training and nutrition so you can stay strong for decades—not just weeks.
- ✓What actually causes muscle and bone loss in midlife (and what doesn't).
- ✓The three types of training your body needs for long-term strength and stability.
- ✓How to structure a week of training when you're juggling work, family, and hot flashes.
Full muscle & bone loss guide coming soon.
Free Download
5-Day Metabolism Reset
This 5-day plan combines protein-first meals, strength-focused movement, and recovery habits that support the foundations of muscle and bone health—so you can train hard enough to get results without burning out.
- Strength- and protein-friendly days laid out for you.
- Built-in walks and movement to support joints and bones.
- Designed specifically for women in perimenopause and menopause.
Get Your 5-Day Perimenopause Metabolism Plan
This free 5-day plan shows you exactly how to eat, train, and recover in a hormone-friendly way — no calorie counting or restriction.
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Keep Going: Build Your Strength Toolkit
Workout log PDF (coming soon)
Want a Strength Plan Built Around Your Life?
If you're 35+ and serious about staying strong, mobile, and confident through perimenopause and beyond, we can build a plan together. LiftHerUp coaching combines smart strength programming, habit support, and education tailored to your season of life.
Learn about coaching