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Stronger at 50: The Muscle Guide for Midlife Divas · The Diva Details

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Welcome to the Diva Detail. Welcome to the Diva
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Detail, where bold, confident women embrace
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life unapologetically. From love and sex to
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wellness and reinvention, we keep it raw, real,
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and powerful. No filters, no limits,
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just fearless conversations to help you thrive.
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Let's dive in with Diva Mia.
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Well, hello, this is Diva Mia. Today we're going to discuss
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being 50 and having lots of strength and muscle. I think a
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lot of people, times are changing. It used to be you get into your 50s
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and you start to break down. Remember the Golden Girls were in their 50s
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and they were all living together, 50s, 60s, and 70s.
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So there's a lot has changed. They do say the new, the 50
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is the new 30 and 60 is the new 40. So we are doing a
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lot of things differently. To make our bodies stronger than we used to. We think
1:01
about our skin differently. We think about our weight differently, our hormones differently than we
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did in the past. We've started to pay more attention to our blood work,
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our sleep, our joints, our energy. Longevity is not
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just a buzzword anymore. Everyone's talking about it. There's one thing I
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think that deserves a much bigger place in the conversation, and that is our muscle.
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Not just because muscle looks good, not just because muscle, you know,
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it helps with our metabolism, and not everybody's looking to be a bodybuilder,
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but muscle for women, it's suddenly It suddenly is becoming
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the new buzzword of we need more muscle. And you don't need to spend your
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entire life in the gym to create muscle as a woman.
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But the more muscle you have and the more mobility you have,
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the better you're gonna be as you get older because muscle matters. It's one
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of the most valuable physical assets we can carry into the second
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half of our lives. And right now, if you're in your 50s, you're entering the
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second half, you're halfway done. You got a lot of experience, a lot of knowledge.
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Now let's enter the second half with, and take that knowledge into the
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future. Today, we're going to talk about what makes us stronger in our 50s,
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not just smarter, uh, stronger, but one of the smartest investments
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you can make. And that's your health. Because if you don't have your health,
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you don't have anything. You can make muscle yourself. And it's— and more
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importantly, you can actually build it at any age. People think,
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oh, well, muscle decreases as we get older, but that's okay because you can
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still build it back. We're going to cover training, how much
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protein to eat, recovery, sleep, supplements, hormones, and some of the mistakes
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that can keep you working hard without getting the results you want. Muscles and important
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after 50, because for most of us, of our younger lives,
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we tended to think of muscle as in terms of calories burned. It helped us
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burn more calories. How many calories do I burn? How many, how much
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treadmill time do I need? How many steps do I have to get in?
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And how much weight can I lose? It was all about weight, weight, weight up
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until you're in your 40s and 50s. And now it's more about muscle preservation,
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because I think the conversation changes. Instead of asking, how much can
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I lose? We should be asking, how much muscle can I build? And what am
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I building? And how is my body composition changing? Because losing weight and
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improving your body composition are not necessarily the same thing.
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There are women that are 5'5 and weigh 160
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pounds and lifting weights professionally, and they look like bodybuilders
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and they look trim and fit and amazing. So the scale
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is different now. 160, if you're muscular, can look
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as thin as 130 if you're not. That's the thing.
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Muscle matters because losing weight and improving your body composition aren't
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the same thing. You can lose 20 pounds and lose significantly and
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a large amount of muscle along with it, and now your metabolism's gone down.
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The scale will celebrate, but your body's not going to.
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Muscle helps us maintain strength, mobility, our insulin
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sensitivity, balance, bone health, and the ability to
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continue doing ordinary things independent as we
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age. Muscle is important because without it, you're not even going to be able to
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get yourself off the floor, carry groceries, or climb the stairs, move the furniture,
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travel, play with your grandchildren, and Really,
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there's people bodybuilding and lifting weights well into their late 70s,
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80s, and 90s. Getting out of a swimming pool without needing a ladder
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is important too. You know, these things seem insignificant
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until they become difficult for you. And you can't just start overnight
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and expect the muscle to happen the next day. This is why strength training isn't
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simply about what your body looks like today. It's preparation. It's preparation
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for your 60s, 70s, 80s, and beyond. And the people that have the best quality
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of life as they age have the most muscle. You can see
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it with the bodybuilders. Builders. Muscle mass and strength tend to decline
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as we get older, particularly if you're sedentary. Menopause can make
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the situation more complicated for women because hormonal changes
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can affect body composition, bone health recovery, and what— where
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fat is stored. So here's the most important thing. Age does not
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mean you cannot build muscle. Age just means it might be a little trickier.
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And I can contest with that because people, as we
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gain muscle and strength, we should be able to do it all the way later
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into life. But there's just a few more challenges. You may have illnesses
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or sicknesses you overcome. And here's the thing, as you get in shape,
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those illnesses and sicknesses may go away. The question is whether
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you're giving your body enough reason and resources to build it. Are you giving it
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enough sleep? We talk about sleep a lot. Are you giving it the right nutrients?
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Because resistance training needs nutrients. You need protein and
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total nutrition and recovery and sleep and consistency.
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All of those things are important when you're gaining muscle. So remember that
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to gain muscle, you need all of these things.
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It's not just, oh, I'm going to go to the gym and lift and the
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muscle's going to happen like you did when you're in your 20s. And there's no
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legitimate shortcut to replace progressive resistance training.
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Everybody's looking for the shortcut with the GLP-1s and the quick
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fixes. How can I lose weight? But remember, a lot of the people that are
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losing weight on those GLP-1s are also losing muscle mass. When they go
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off of them, they tend to gain more weight back. You have to remember that
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and be careful. Those quick fixes a lot of times are not
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long-term. You may be regretting being on them
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if you're not gaining muscle while you're actually on them. You have to,
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you have to challenge your muscle to gain it. You can't just lose
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weight and expect it to stick around. And over time, that challenge needs to increase.
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It's called progressive resistance training or progressive overload.
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It doesn't mean every workout needs to be brutal. Every workout you have to push
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to your max, but you do need to push and you need to track what
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you did last. It means your body needs a reason to adapt. You progressively
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increase the weight. You can track it in an app. There's lots of apps out
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there. You can track it in a calendar. I've done that where you just
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stick it in the notes of a calendar and every time you write the weight
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down and each time you increase it, you can increase the repetitions.
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You can increase the weight. I highly recommend increasing the weight.
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Although there is a belief system that the Centurion Club
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where you do 100 reps of something helps increase muscle mass as
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well. So it depends on what you're looking for. And you can also improve
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your technique and range of motion. You do not need to lift weights quickly.
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In fact, your range of motion should be slower. In order to gain muscle
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mass. Slow and controlled. You can add sets. So instead
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of doing 3 sets, maybe now you're doing 4. Maybe instead of doing 10 reps,
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now doing 12 or 15. You're pushing it to the max.
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Your last rep— you're doing sets of 15— should be burning out
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around 8 to 10 reps. And that way you actually get to your maximum
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on that exercise. You can make exercise more difficult
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as well. One of the things that's becoming really popular is mobility training
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with weights where you're training in angles and different
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ways that make sure that you're getting the whole muscle, not just an individual muscle.
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This— there's a point of progression that you need to take. Like training with mobility,
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you're training while stretching and training different angles and, and doing multiple
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ranges of motions. If you've been lifting at the same 10-pound
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double weight though for 3 years and everything feels easy, your body's less
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incentivized to gain muscle. Your muscles are basically saying, we got
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this covered, we don't need to change anything, we don't to grow.
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Therefore, it's not really doing anything for your body. You need to
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lift heavy enough so that your bones are strengthened as well.
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This is an area where I think a lot of women have been given terrible
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advice over the decades, because for decades women were told that
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we have to use tiny weights and do endless repetitions because heavier weights
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would make you look bulky. Here's the thing. Most women don't bulk up very easily.
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It takes effort for a woman to bulk up. So for most women,
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accidentally becoming massively muscular is about as likely as accidentally
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becoming an Olympic gymnast. Without training. It's not going to happen because
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building substantial muscle takes a lot of work. The muscle— a
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lot of the bodybuilders you see that are women on, on competitions are on steroids
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as well. That's the truth. So they're not naturally that thick.
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You don't have to train with extremely heavy weights to build muscle,
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but your, your working sets need to be very challenging. The last
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portion of the set should actually feel difficult. That last set,
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you should not wait— make it to the full 12 or 15 reps. If you
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are, you're not pushing it hard enough. So if you're doing 3 sets,
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your last set should be tough to get to even 10. A practical
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approach is to train major muscle groups multiple times during the week while allowing adequate
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recovery time. But I think in our 50s, if you can get each muscle
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group correctly trained at least once a week, every muscle
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group, you're, you're, you're way farther ahead than most people. If you're wanting
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more gains, if there's some area that you need to maybe in your glutes or
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your legs or your abs, maybe work that twice a week. But at least once
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a week, get those muscle groups trained. And the major ones you can do twice
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a week. Exercise can include squats, leg presses, really work on the legs,
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ladies, as we need strong legs and hips as we get older
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so we don't break a hip. You can do RDLs, which are remaining deadlifts,
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or rows or pull-ups, pull-downs. I mean, there are women
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doing pull-ups, presses, lunges, hamstring curls, all those
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things, shoulder exercises. I know I have a rotator cuff tear and my shoulder
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exercises I focus on now because I want to strengthen from when I
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had surgery. Anywhere you've had surgery or weakness, don't run away from that
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area. Just start off slow and build it back up. Do things that are appropriate
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for your body. Don't overdo it because you just don't want to tear something.
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But at the same time, progressively work your way up.
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Technique matters more than ego. It doesn't matter if you're
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pushing, you know, 300 pounds on a leg press if your technique
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is terrible. You need to move it in the correct way. You need to be
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able to squat in the correct way and control the weight. And use appropriate
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range of motions. The other thing is, is if you're only moving the leg press
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3 inches and you're, you're doing a leg press, you're probably only working the major
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muscle group. You're not working all the hamstrings and the tendons and the ligaments
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that run into it. You need full range of motion, not just thick quads.
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Control the weight, use appropriate range of motion, and train the muscle
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you're actually trying to train. Then progressively get stronger.
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It's so much more important to have good range of motion and good technique
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than heavy weights. The weights will come as you get stronger.
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It was interesting. I was in the gym the other day and
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I saw this tiny little woman and she was curling 25 pounds. I was
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impressed because she was so tiny, but you could tell she really worked on it.
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It's interesting. Even when they're small, if they've worked hard,
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you can gain a lot of strength from progressive overload,
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but you cannot build a house without construction materials. We've got to talk about what
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you need in order to get stronger as well. Protein is extremely
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important as it provides amino acids. But I do also think that we should be
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taking protein as we get older. I like the, the Perfect
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Amino as well that I take because the amino acids your body
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uses to repair and build your muscle tissue. So amino acids are very
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important too. Protein requirements, they vary depending on body size.
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So, and your activity, your kidney function, calorie intake, and other
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factors. So the more protein you get, it's necessary, but you gotta be
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careful if you have any health concerns. For many healthy adults, you should roughly have
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1 to 2 grams of protein per pound of body weight per day.
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It's reasonable evidence-based range to discuss with your physician or
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dietitian. That's a lot of protein. I know for me, it's hard to eat
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that much food. Some people, you know, they've engaged in serious resistance training,
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may need higher intakes and some need lower, but eating a lot of protein,
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it takes a lot of work. I found that if I get my protein in,
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I don't eat anything else because I can't eat that much food. So by the
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time I get all my protein in for the day, I can't my stomach won't
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take anything else. I've been doing a lot of eggs. Eggs have a perfect protein.
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They have, um, they're really good for you as well as chicken and lean meats
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and yogurt and cottage cheese. Those things are easier. And then
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you can do protein powder. Now, a lot of people, as we get older,
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have issues with whey protein. A lot of people are switching to more of a
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plant-based protein, like a pea protein or a brown rice protein, adding that
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to smoothies. It seems to help with bloating a little bit, but it's whatever works
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for you. I find that pea protein works better for me, but whatever works for
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you. I do think amino acids, whether a branched-chain or a perfect amino,
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both of those are good for you. And then creatine is huge.
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We don't talk a lot about creatine, but creatine's very important as well. But don't
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aggressively diet to sacrifice your muscle. Remember, if you're dieting,
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if you're fasting, see if you can still get some protein in because it
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becomes important for people that are trying not to lose— if you're losing fat,
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but you don't wanna lose the muscle at the same time, cuz then by the
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time you're done losing the, the, the fat, you come back with less muscle
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and an extreme calorie deficit can make preserving muscle extremely hard,
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and your body doesn't care if you shed 30 pounds of muscle or 30
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pounds of fat. I don't think people want to lose that much muscle because when
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you do, you really feel it when you're done losing the weight.
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Resistance training and adequate protein tell your body that muscle is valuable tissue
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worth preserving. The larger and longer your calorie deficit becomes, the more deliberate
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you should be about protecting your lean mass. Remember that body recomposition
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can sometimes make the scale frustrating. Because when you're gaining
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muscle, you're complaining because you're not losing weight, but the
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muscle is more important than the fat. You can lose fat while maintaining or gaining
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muscle and see slower scale movements than expected too.
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So you might be keeping, maintaining your muscle and your,
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your fat's not coming off like you would expect it, but it's still moving in
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the right direction. That's why measurements and photographs are important too.
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So take measurements of yourself. And sleep may be the most underrated
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part of muscle growth. I really believe this truly because you don't actually build
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muscle while you're lifting. You build muscle while you're resting, and training
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creates the stimulus while recovery allows for the adaptation and
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the recovery. And sleep is the major part of recovery. So if you're
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trying to lose weight, you need sleep. And if you're not sleeping, you're probably
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not losing weight. You might even be sacrificing your muscle
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because if you're training hard while you continue to sleep 4 or 5 hours a
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night, you're asking your body to perform construction without giving the crew any time enough
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to work. And poor sleep can interfere with training performance. If you
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have autoimmune issues, appetite regulation,
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recovery, and your metabolism, it can create insulin resistance.
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For most people, 7 to 9 hours is the general target,
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although some individuals may need more than that and some individuals
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may need a little bit less, but 7 to 9 should be your target.
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If you're consistently exhausted, don't automatically assume you need another
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supplement. It may mean you just need more sleep.
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Sometimes you need to go to bed earlier. Sometimes you need to sleep longer.
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I know it's not very exciting and you can't just drop $80 on a
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new supplement, but if you need sleep, it's going to matter.
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It's going to matter more than anything. Recovery does not mean doing nothing.
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I mean, rest doesn't mean necessarily mean spending the day on the couch,
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but what you can walk during a rest day, you should take rest days
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at least once a week. Some people take 3 rest days a week. Some people
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take 1. I like to do 1 rest day minimum a week where I just,
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it's just a walking day. You get mobility, you swim, you stretch.
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Maybe do some gentle yoga. That's the distinction on a rest
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day. It doesn't have to be completely sedentary on the couch, but it's a
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recovery day. It becomes a, you know, an important point. You don't want to be
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doing a 2-hour high-intensity workout on your recovery day because your body and your muscles
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need time to heal. Muscles need time between hard training
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sessions more than anything. The more training is not automatically better.
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Better training— training is better when you have enough rest.
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Then there are supplements that actually help as well. The supplements industry has
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been making headway with muscles and with different chemistry.
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And, and you don't have to take out a mortgage to buy all the supplements.
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One of the most thoroughly studied supplements I talked about a little bit
16:46
ago was creatine. And creatine can improve performance during repeated high-intensity
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efforts, and it supports muscle gain and strength. And they're
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actually looking at creatine right now for what it does for the brain as well.
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It's going to help your brain and your mind as as well as resistance training.
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Typically, most people say you need 3 to 5 grams daily of
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creatine. Most people keep around 5 grams for a maintenance dose.
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You don't necessarily need to cycle it, but you do need creatine.
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You don't need an expensive proprietary version, just creatine.
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Plain creatine has extensive research behind it. You can get
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it in powder form, you can get it in supplement form. It's convenient. It's not
17:22
a magic, but it's convenient. Then whey protein is become popular because
17:26
of its amino acid profile, but people, a lot of people again don't tolerate it.
17:30
They substitute it for soy, pea, or rice protein.
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Soy, I'm not a big fan on postmenopausal unless you need the estrogen,
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cuz soy can help drive up your estrogen. Then the essential amino acids
17:41
can sometimes be useful as well. I really like amino acids for women.
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I don't think we get enough protein in sometimes, and I think it helps put
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us over the top when we get our amino acids via pill form.
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Vitamin D deserves attention too, because particularly when blood levels
17:55
are low, vitamin D in And really in the wintertime too.
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We are so short on vitamin D, ladies, and it helps with your skin as
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well. We want our skin to look nice as we're losing weight, getting in shape,
18:06
making our muscles grow. Magnesium can also help when it— if
18:10
you take it in adequate doses, because it plays a role in muscles and nerve
18:13
function. A lot of people are magnesium deficient. That can also
18:16
help with sleep. So if you're doing magnesium glycinate or
18:20
citrate, people take it nighttime a lot. Theonate as well.
18:24
Those are types of things you can take at night to help you with sleep.
18:27
Omega-3 fatty acids are good for your cardiovascular and
18:31
they might help. They help with anti-aging and muscles, but it's
18:35
not a replacement for resistance training. Nothing's a replacement. You still have to do
18:39
the training. Before taking any large supplement stacks, make sure you talk to,
18:42
if you have liver disease or kidney disease or high blood pressure or cardiovascular,
18:46
talk to your doctor because natural doesn't mean harmless. You have
18:50
to talk to your doctor. And some people have been pushing collagen,
18:53
collagen, collagen. I think it gets marketed heavily for
18:56
the joints and skin, but it does contain protein, but not high amounts of protein.
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And it doesn't have the same amino acid profile as even eggs. Eggs have
19:04
a much better amino acid profile than collagen at a much higher
19:08
protein count. So collagen's useful, but it's not the end-all be-all
19:13
for muscles. So think of collagen as a dietary, you know, protein as
19:16
having different jobs and helping, but it's not the main thing.
19:20
So collagen's good, but you need other things as well. For instance,
19:23
you need collagen, but if you're using it for your skin, you also need vitamin
19:26
C. Vitamin C is important for skin health. Then there's the hormones. This is where
19:30
the conversation gets a bit more complicated because hormones absolutely influence
19:35
our body composition. Estrogen changes during menopause, which affects our
19:38
bones and muscles and fat distribution and our sleep.
19:41
And we need progesterone as well to help with sleep. And then testosterone,
19:45
that's involved in muscle physiology for both men and women. That's why I
19:50
think a lot of women are on testosterone now. They want to maintain their muscle
19:54
mass. And hormone therapy should not be treated as a bodybuilding supplement.
19:57
Menopausal hormone therapy and other hormone therapy, it helps
20:01
with hormone menopausal symptoms. You have to look at every person
20:05
as an individual with their health history, age, and timing before hormones
20:10
are actually prescribed. So everyone needs to— it's not a pill you
20:13
can just get online and everybody should take. It's a specialized service.
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Testosterone therapy for women is even more specific. Current medical guidelines You
20:22
know, for women, they have to be careful postmenopausal with,
20:25
you know, hypoactive sexual desire disorder and other
20:29
testosterone-specific things to build muscles. Not currently an established indication
20:35
for women, but it does help women with sexual desire and muscles.
20:39
It's a distinct function though, because for women it's going to affect
20:42
our energy, our recovery, our sexual health, our overall wellbeing. So it's important
20:47
to still diagnose, but you need to get the right amount. Don't go taking the
20:50
amount of money, the amount of testosterone that your, your boyfriend
20:55
or husband takes. It'll, it would be catastrophic because you don't need that much
20:58
testosterone. And don't diagnose yourself based on some
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social media hormone chart or kit. Don't assume that pushing hormone
21:05
levels higher automatically produces better results because you could get facial
21:10
hair and your skin could get really bad acne because women were designed different.
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We're just built different. More is not necessarily better. Our internal
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workings are completely different. So hormone therapy You gotta be very cautious at
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any age, but even when we're old, you've gotta be very cautious. And cortisol
21:26
matters too. It's considered the bad hormone, but you still need it.
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The problem is chronic stress combined with inadequate sleep,
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aggressive dieting, and excessive training creates so much cortisol that we
21:36
get so stressed out in our bodies and then we don't lose weight. It's kind
21:40
of funny. Let's say you're in a bad relationship or you're having trouble at work
21:43
or something's bothering you. Your cortisol could be pushed up. As soon as
21:46
you relax, you could drop weight just like that because your cortisol
21:50
has gone down. Once you alleviate whatever stressors you have, your cortisol will
21:54
decrease. Think about the environment you're asking your body to operate in. You're eating
21:57
very little. You're constantly training. You're only sleeping 5 hours.
22:01
That's stress. When you're stressed like that, your body's not going to
22:05
feel like it's thriving. It's going to feel like it's barely surviving. If you remove
22:08
the stress from the system, you may see that your body just normalizes and
22:11
things go back to normal and start functioning normal. Then the fastest
22:15
way to build muscle though, is actually pretty boring. It's kind of, it what
22:19
makes fitness so frustrating. The thing is, is what— what— it's not particularly glamorous.
22:24
It's just you got to lift consistently. You got to train. You got to train
22:28
hard enough, and you got to progress over time. And it takes time. You have
22:31
to eat adequate protein and don't sacrifice your muscles for
22:35
a quick weight loss. Eat enough total protein and nutrition to
22:39
support your goals and take creatine as appropriate because you need to keep your muscles.
22:43
Don't try to say, oh, I'm going to lose a bunch of weight and then
22:45
regain the muscle. It's really hard to do. Keep the muscle while you're
22:49
losing the weight. Sleep, recover, repeat over and over again,
22:53
the same cycle. You lift, you train, you progress,
22:56
you eat protein. It's not going to happen in 3 weeks. It might take a
23:00
year or 2 for you to totally get in shape. But the reality is,
23:02
is you'll get there. That's how strong bodies are built. Strong bodies, you know,
23:06
you have a flex. That's a flex. You can see that your body
23:10
was built and it took time and determination. Think in terms
23:14
of decades how strong you're going to look. Think, stop thinking about in terms of
23:17
next week or next month, think in terms of decades,
23:20
because it— you're not going to know what you're going to be capable of 20
23:24
years from now. In 20 years, you might be still running marathons.
23:27
In 20 years, you could be competing in bodybuilding competitions, because the
23:31
greatest luxury later in life is not money. It's having physical health and
23:35
physical independence and being able to travel and carry
23:38
your own bags and being strong and live on your own at home.
23:41
That's That's a flex. That's your strength.
23:45
That's where you want to be. You don't want to be dependent on other people,
23:48
and having a strong body keeps you there. Being able to keep up doing
23:52
the things you love without needing somebody else or somebody else's help
23:56
is amazing. It's great to be independent. This is where muscle
24:00
becomes much bigger than appearance. It keeps you strong and less
24:04
dependent on other people. Strong is something you build. You,
24:07
you don't have to become a fitness fanatic. You don't have to live in the
24:11
gym. You don't have to compare yourself to a 50-year-old, that body to
24:16
a 25-year-old, because you're going to look different and that's okay. Build the strongest
24:19
version of who you are. Make yourself look the best that you
24:22
can make and protect your muscles so that your bones, your mobility, and your independence
24:27
last for years and decades. Because muscle isn't something you wear.
24:31
It's something you live in. After 50, maybe one of the best investments
24:35
you'll ever make in yourself. I hope you've learned something today. I hope
24:39
that you realize muscle is so important. It's not just important to do the aerobics
24:43
class, ladies, or the yoga class. It's time to start gaining the muscle mass and
24:47
growing into the future. It will lean you out in ways you never
24:51
believed in the, in the past. I've, I'm a living example.
24:54
So every day I get leaner and leaner as the muscle grows.
24:57
I hope that this helped. This is Diva Mia wishing you
25:02
the best in life and a muscular, focused, fun,
25:06
strong future. Take care and have a wonderful day.
25:12
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25:16
you. Visit thedivadetails.com to connect.
25:20
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25:26
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