💪 The Science of Building Muscle (Even After 40)

FitFRIENDzyStudios
Jun 26
2 min read

Let’s talk muscles—how they grow, why they matter, and what it takes to build them (spoiler alert: it’s not just lifting heavy). As women, especially over 40, we often get told to “tone” or “shrink,” but here at The Studio by Fit FRIENDzy, we flip that script.

Muscle is your metabolic engine. It helps you burn more at rest, stand taller, move easier, and protect your joints. And yes, you absolutely can build it in your 40s, 50s, 60s and beyond.

🧠 Here’s the Muscle-Building Magic:

Progressive Overload

Your muscles adapt to stress. That’s why lifting the same 5 lbs forever won’t cut it. You need to gradually increase weight, reps, or time under tension.
Adequate Protein

Muscle fibers rebuild stronger after exercise if they have the raw materials. Aim for about 1g of protein per lb of lean body weight per day (ask us for help dialing it in!).
Rest & Recovery

Muscles grow during rest—not during the workout. That’s why recovery days, sleep, and mobility work matter just as much as lifting.
Consistency Wins

It’s not about perfect workouts—it’s about showing up regularly. FIIT Strength, Buti Sculpt, and Bands are killer ways to do just that.

You don’t need to be a bodybuilder—you just need to commit to your strongest, healthiest self. And we’ll be right there with the playlist, the weights, and the encouragement to make it FUN. 🎶💥

🖤

Lauren “Pigtails”

Life Enthusiast + Owner, The Studio by Fit FRIENDzy

www.bethefitFRIEND.com

Certifications & Credentials:

📚 In Progress: ACE Sports Nutrition Specialist | ACE Behavior Change Specialist | PN1 Nutrition Coach

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