Spring Strength: The Protein + Movement Combo

Strength doesn't have to be about lifting heavy or getting bulky, it’s about feeling capable in your own body. For women in their 40s and beyond, building and maintaining muscle is one of the most powerful things you can do for your health and vitality. I am a massive advocate for strength training and it something I encourage all of my clients to include as part of their week.

Why muscle matters after 40:

After 30, we naturally start to lose muscle mass (from 2% per decade). This loss accelerates after 40, and even more so during perimenopause. Less muscle means a slower metabolism, weaker bones, more fatigue, and greater risk of injury.

How protein supports strength:

To maintain or build muscle, women need more protein than you might think. Current research suggests aiming for at least 1.6g of protein per kg of bodyweight per day.

Example: If you weigh 70kg, aim for ~110g of protein daily, spaced out across meals.

Strength training doesn't need to happen in a gym and there are lots of at home, app led or simple programs you can do at home.

Easy strength-building movements at home:

• Resistance band squats or rows

• Bodyweight exercises like push-ups, weighted squats or glute bridges

• Walking with a weighted vest or back pack

• Using a training app like https://kateiveyfitness.com/ or signing up to an online program https://leoniedegarnham.com/programmes/kickstart-you/

And if you are struggling to know what to eat before or after a work out, here are some pre/post movement snacks:

• Yoghurt with berries + protein powder

• 2 boiled eggs + banana

• Edamame + sea salt

• Protein smoothie with greens and chia

Building strength doesn’t require a gym membership or perfect discipline. It requires consistency, nourishment, and a plan that works for your real life.

As mentioned last week, I am launching my first group coaching program next month. If you want to learn about simple nutrition that helps you feel good, look good and achieve results for life then register here for my wait list. This is a 6 week online program and I will be offering the pilot at reduced rates. More info to follow.