Female trainers over 40 share strength training advice for midlife
8 reported
According to a single-source report from The Guardian, muscle mass declines by 3% to 8% per decade after age 40, with losses accelerating after 50, a condition known as sarcopenia. The article states that perimenopause can make building strength and recovering from workouts more difficult for women. Despite these challenges, the report quotes Leigh Breen, an expert at Birmingham University, who said that regular aerobic and resistance training cuts the risk of nearly every noncommunicable disease, including type 2 diabetes, cardiovascular disease, and Alzheimer’s. The article features advice from female personal trainers and coaches aged 40 and over, including Stephanie Gaudreau, Anne Marie Chaker, Caroline Idiens, and Kate Whetsel. Their recommendations include using basic equipment like dumbbells and resistance bands, sticking to compound exercises such as squats and deadlifts, and slowing down movements to increase demand on tissues. The trainers also emphasize modifications for mobility issues, managing perimenopause symptoms with cooling towels and loose clothing, and prioritizing recovery through sleep, box breathing, and epsom salt baths.
What’s reported
After age 40, people lose about 3% to 8% of muscle mass per decade, with losses accelerating after 50.
The decline is known as sarcopenia, and perimenopause can make building strength and recovering harder for women.
Leigh Breen of Birmingham University stated that regular aerobic and resistance training cuts the risk of type 2 diabetes, cardiovascular disease, and Alzheimer’s.
The article quotes four female trainers aged 40 and over: Stephanie Gaudreau, Anne Marie Chaker, Caroline Idiens (age 54), and Kate Whetsel (age 51).
Recommended equipment includes CAP Neoprene Dumbbells, Gritin Skin-Friendly Resistance Bands, Frogg Toggs Instant Cooling Towels, and Dr Teal’s Pure Epsom Magnesium Salt Soak.
Trainers advise sticking to compound exercises like deadlifts and squats, and slowing the lowering portion to a three-second count.
For perimenopause, Kate Whetsel suggested sipping ice water, wearing loose sweat-wicking clothes, and training in a well-ventilated space.
Recovery tips include box breathing, eight hours of sleep, and epsom salt baths.
Key figures
Leigh Breen, expert in skeletal muscle physiology and metabolism at Birmingham University
Stephanie Gaudreau, certified personal trainer, founder of Strong With Steph
Anne Marie Chaker, professional bodybuilder and author of Lift
Caroline Idiens, age 54, founder of Caroline’s Circuits and author of Fit at 50
Kate Whetsel, age 51, certified personal trainer and health coach
Sources: The Guardian
