Tags: Strength · Nutrition · Supplements
Lift (heavy) weights and pay attention to your nutrition.
Hello friend,
This one has been on my heart for a while. I get asked almost every week how to get started with weight lifting, so I decided to lay it all out for you: my personal roadmap, my weekly routine, what I eat, and the supplements I actually use and trust. I'm also sharing some of my favorite products with links so you can explore them easily. As always, I'm sharing what works for me, so take what resonates and make it your own.
Pick up the weights. Your future self will thank you.
Women ask me all the time, "How do I get started with weight lifting?" My answer is always the same: just start. Keep it simple, stay consistent, and I promise you will feel and see the difference. Resistance training is not optional for women in midlife. It is medicine.
Here's your roadmap, and how I did it
I started lifting weights in 2024. Like many of you, I needed a plan that took the guesswork out of walking into a gym. I started using an app called Ladder, which helped me build structured workouts 4 to 5 days a week. No more standing in the gym wondering which body part I was working that day. I had a roadmap, and that made all the difference.
As I got more serious, I wanted more personalization and someone in my corner during my workouts. So I added a small-group weight lifting class at my gym once or twice a week. That decision changed everything. I got variety, personalized coaching, proper form guidance, and support through the inevitable aches and minor injuries that come with learning to lift.
Here's what my week looks like today:
Ladder app workouts, 3 days per week. Structured, progressive, and always ready when I am.
Small-group lifting class, 1 to 2 days per week. Community, coaching, and accountability all in one.
Yoga, 2 to 3 days per week. Mobility, breath, and recovery. Non-negotiable for me.
Walking or biking, almost every day. Getting outside is medicine too.
You don't have to do it exactly the way I do. But here's my point: you need a plan. Whether it's an app like Ladder, a trainer, a small-group class, or all three, find what gets you through the gym door consistently.
Join a gym. Invest in yourself. A dedicated space with equipment and people around you is a game-changer for showing up.
Get coached. Learn how to use dumbbells, barbells, machines, and cables correctly. Good form is everything, and a coach will build a plan around your goals and keep you safe.
Start with 3 sessions per week, 30–45 minutes each. That's your commitment. Make time for this.
Why every woman in midlife needs to lift
This is not about aesthetics. This is about your health, your strength, and your independence for decades to come.
Fight sarcopenia. Starting in our 40s, we lose muscle mass every year. Sarcopenia, the progressive loss of muscle, strength, and function, makes everyday tasks harder and raises your risk of falls and fractures. Lifting weights is how you fight back.
Protect your bones. Weight-bearing resistance training slows bone density loss and helps prevent osteopenia and osteoporosis. You have power over this.
Burn smarter, sleep deeper, feel stronger. Your metabolism, sleep quality, and mood improve when you lift consistently.
Age powerfully. Strength is not just for athletes. It is your greatest tool for aging well and doing all the things life offers. Taking the stairs, playing with your grandkids, golf, pickleball, and travel all feel better when you are strong and confident.
Feed those muscles: protein is non-negotiable
You've committed to lifting. Now let's talk about what makes it work. Amino acids are the literal building blocks of your body. Protein repairs your muscles, keeps you satiated, and fuels everything you do. Active women should aim for 0.5–0.9 g per pound of body weight. I personally aim for 1 g per pound of my ideal body weight and encourage my clients to do the same.
Here's how to make it happen:
Protein at every meal, no exceptions. This is how you consistently stimulate muscle protein synthesis and keep your body building and repairing.
Variety is your friend. Greek yogurt, eggs, salmon, edamame, cheese, protein powders: mix it up and make it work for your life.
Go leucine-rich. Dairy, meat, soy, and legumes are your muscle-building allies. Leucine directly triggers muscle protein synthesis, so prioritize these foods.
Use supplements strategically. Whole food always comes first, but I use whey protein powder daily to hit my protein goals. It's practical and effective.
Ditch the processed stuff. If you reach for a protein bar, choose one low in sugar and treat it as an emergency backup, not a daily staple.
What I actually use: my go-to supplements
I'm not big on a cabinet full of supplements, but these three earn their place every single day, and I recommend them to my clients regularly.
Protein powder: 1Up Nutrition Clear Whey Isolate (get 20% off). Hitting 120 grams of protein a day through whole food alone is tough. This is where protein powder becomes your best friend. I use one scoop in the morning and one in the afternoon. At 27 grams of protein per scoop, it closes the gap without a heavy, chalky shake. It tastes great, and that matters when you're drinking it every day.
Creatine monohydrate: Alaya Naturals (subscribe or one-time). If there is one supplement I would put at the top of every midlife woman's list, it's creatine monohydrate. I add one scoop (5 g) to my morning coffee every single day. Pro tip: creatine dissolves more easily in warm liquids. The benefits go well beyond the gym: increased lean muscle, improved brain function, and better sleep. I have personally noticed all three: less brain fog, stronger workouts, and more restful nights. The key is consistency. Take it daily, not just on workout days.
BCAAs: Kion Aminos (get Kion). I take Kion Aminos about 30 minutes before I hit the gym. Branched-chain amino acids support endurance and strength during your workout, giving your muscles what they need before the work even begins. This one makes a noticeable difference for me on training days.
As always, these are my personal choices and what works for my body. If you are managing any health conditions or taking medications, talk with your healthcare provider before adding new supplements.
You are stronger than you think. Lifting, moving, and choosing health every single day. The weights are waiting. Let's go.
If you're curious about how to get started or want support building these habits into your routine, I'd love to connect. Here's to feeling strong at every stage of life!
Julie
