If you’re in midlife and trying to lose weight, there’s a common mistake you need to avoid:
Trying to lose weight without strength training.
It’s easy to assume that if the goal is to lower the number on the scale, the answer is to cut calories and add more cardio. Yes, the scale may drop that way because of the higher calorie burn. I have nothing against cardio. I love endurance running.
But when you lose weight without resistance training, you don’t just lose fat. You lose muscle too. I’ve been there. In my effort to do whatever it took to bring my weight down, I ended up with deflated glutes, flat calves, and a bony chest. Midlife is not the time to lose muscle mass. After age 30, adults lose approximately 3–8% of muscle mass per decade. This gradual decline is known as sarcopenia.
On the bright side, there’s good news. Muscle loss is not inevitable if you strength train. With consistent resistance training, active adults can maintain and build muscle well into midlife. Weight loss alone makes you smaller. Strength training shapes your body and starting in 30s, 40s, or 50s and beyond isn’t too late.
A healthier approach to weight loss includes:
• Progressive strength training
• Adequate protein
• Enough rest and recovery
• Patience
• Repeat
The goal isn’t just to weigh less. We want to lose fat while preserving the muscle that keeps us strong, capable, and resilient as we age. Instead of saying “I want to lose weight” let’s shift our mindset and goals to say “I want to lose fat while preserving and building muscle.”
The information shared in this article is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any nutrition or exercise program, especially if you have underlying health conditions, are pregnant, postpartum, or taking medications. Results will vary based on individual effort, consistency, and lifestyle factors.
