Are you doing the workouts, and trying to do everything else “right” too, yet still not seeing the strength, energy, or muscle tone you were promised?



If you’re a woman over 40, you’re not imagining it.



This frustration is incredibly common—and the good news is that it’s fixable.



Many women over 40 are unknowingly following outdated training strategies that don’t align with their changing bodies, hormones, and recovery needs. I know this because I was there too. I made all the same mistakes. I changed my approach in my late 30s did things finally begin to shift in a positive way.



Let me show you what actually works.



Why Muscle Is the New Currency in Your 40s



What worked for you in your 20s won’t work the same way now. Back then, you could do fast-paced, cardio focused workouts, eat a bit less, and see some changes. But as we move into our 40s and beyond, the game changes—and the key player becomes muscle.



Muscle mass isn’t just about looking toned. It plays a direct role in:



Supporting your energy levelsPromoting hormonal balanceMaintaining a higher metabolic ratePreserving bone density



These aren’t just aesthetic perks—they’re foundational for your long-term health, strength, and vitality. So if your current workouts aren’t building real muscle, you’re missing out on the biggest benefits strength training has to offer.



Let’s dive into the three biggest mistakes that could be sabotaging your results—and how to fix them.



Mistake 1: You’re Lifting Way Too Light



If you’re just starting out or returning after a long break, it’s completely fine to begin with light weights or even just bodyweight. That’s a smart way to ease back into movement.



But if you’ve been training consistently for a few weeks or months and you’re still using the same 5–8 lb dumbbells for every workout, especially for bigger lifts like deadlifts or squats, it’s time to reassess.



Let me ask you:How heavy is the bag of groceries you carry into your house?



What about your toddler?



Your dog?



These real-life items are often heavier than the weights many women use in their workouts.



To build strength and muscle, your body needs progressive overload—gradually increasing the challenge so your muscles adapt and grow. Using the same weight month after month doesn’t provide that challenge.



In your next workout, try this:For upper body lifts like overhead presses or rows, try adding 2.5 to 5 lbsFor lower body moves like squats, deadlifts, or lunges, aim to add 10–15 lbs



And remember—if the weight feels too heavy, you can always adjust. But you have to give your body a chance to get stronger.



Mistake 2: You’re Doing Fast-Paced Circuits with No Rest







This one hits close to home for me because I used to teach circuit-style workouts. They were fun, sweaty, and gave you that sense of “I really worked hard today.”



But they’re not what your body truly needs in your 40s.



Fast-moving circuits (especially those popular on Pinterest, YouTube, or in group classes) don’t leave time to lift heavy weights or take recovery breaks. You’re jumping from one exercise to the next with no rest, often using the same light dumbbells for every...