This one’s close to my heart. I’ve been shifting how I move and eat—not to shrink, but to get strong. Here’s what’s working and what I wish I’d known sooner.
There’s a shift happening in midlife—and I am so here for it.
We’re not trying to disappear anymore. We’re not fixated on tiny jeans or chasing youth. We are waking up to something deeper:
Strength. Stamina. Staying power.
I used to think getting older meant shrinking—slowing down, dialing back, doing less. But now? I see it differently.
At 57, I want to move through life feeling strong, steady, and capable. That means shifting my mindset, rebuilding my habits, and (surprise!) getting serious about muscle.
🧠 Why Muscle Matters After 50
Let’s get real about what happens to our bodies as we age:
- We lose 3–8% of muscle mass per decade after 30
- That number accelerates after 50, especially in women
- Less muscle = slower metabolism, less balance, more injuries, and even increased risk of falls and fractures
- Muscle also protects against chronic diseases, insulin resistance, and cognitive decline
Bottom line?
Muscle isn’t optional. It’s your insurance policy. It’s your independence plan.
🍳 Protein: The Unsung Hero of Midlife
For decades, diet culture taught us to eat less. But if you’re over 50, the focus needs to shift from less to better—especially when it comes to protein.
Here’s what I’ve learned and put into practice lately:
🥚 The 30/30 Rule
- 30 grams of protein within 30–60 minutes of waking
- This kickstarts metabolism, builds muscle, and keeps you full and energized
- I prep high-protein egg bites on Sundays (see my recipe below!)
Other go-tos:
- Greek yogurt with chia and berries
- Protein shakes (I love Tera’s Whey Vanilla or Clean Simple Eats)
- Scrambled tofu with veggies and beans
Aim for 100–120g of protein per day, depending on your body weight and activity. It sounds like a lot—but it’s totally doable with a little planning.
🏋️♀️ Strength Training: No, You’re Not Too Old (or Too Busy)
This part intimidated me at first. I thought:
“Do I really want to be in a gym lifting dumbbells with sweaty dudes?”
Turns out, you don’t have to.
I lift at home, 3x a week, for 30 minutes.
I follow simple programs from YouTube and IG (I love @courtney_u_strength), and I focus on the basics:
- Squats
- Push-ups (on the wall or knees to start)
- Dumbbell deadlifts
- Overhead presses
And here’s the thing:
You don’t need to be fancy.
You just need to be consistent.
🚫 Breaking Up with the Scale
I’ve stopped obsessing overweight. I no longer let a number tell me how to feel.
Instead, I measure success by:
- How I feel in my body
- How much energy I have
- How strong I feel lifting a bag of soil or hauling groceries
- How clear my mind is
- How deeply I sleep
The scale doesn’t account for muscle gain, bone density, or mental strength.
It misses the magic. So I choose trust over tracking.
🧘♀️ Start Here: A Beginner’s Midlife Strength Plan
Midlife Strength Plan: One Week at a Time
Mon – Strength Training (Full Body, 30 mins)
Tues – Walk + Stretch
Wed – Strength (Lower Body Focus)
Thurs – Active Recovery or Yoga
Fri – Strength (Upper Body + Core)
Sat – Fun Movement (hike, dance, or bike)
Sun – Rest + Prep for the Week
🍳 My Go-To High Protein Egg Bites
Makes 12 muffins
- 6 eggs
- ¾ cup cottage cheese
- 1 cup chopped spinach
- ½ cup shredded cheese
- ½ cup cooked turkey sausage (optional)
- Salt, pepper, garlic powder
Instructions:
- Preheat oven to 350°F.
- Blend or whisk ingredients together.
- Pour into greased muffin tin.
- Bake 20–25 min until set.
3 muffins = ~30g of protein
Make ahead, store in fridge, reheat in 30 seconds. Done.
✨ Final Thoughts
Strength training isn’t just about aesthetics.
It’s not even really about fitness.
It’s about freedom.
The freedom to move how you want.
To lift your grandkids.
To age with power, not fear.
To claim the chapter you’re in—boldly and with muscle.
You’re not too late. You’re just getting warmed up.
Let’s get strong—together.
Gina 💛
📣 Share this with a friend who’s ready to feel strong again.
And tag me @lovemiddlelife with your protein-packed meals or your strength wins this week.
👉 Subscribe for more like this every Sunday
👉 Follow my journey on TikTok + Pinterest @LoveMiddleLife