Building lean muscle in midlife: what I wish I knew sooner

From Barre to Barbells: How to Build Lean Muscle for Women Over 40

Author

Shelley Malcolm
May 22, 2025

Hi friends,

From Barre to Barbells: How to Build Lean Muscle for Women Over 40

I used to think if I just worked harder—more barre, more reformer classes, more boutique memberships—I’d finally see that lean, toned look I was chasing. But despite the time (and money), my body composition didn’t change. The menopause belly? Still there.

I reluctantly joined the local gym when my husband and I moved to a small town six months ago with almost no “fancy” fitness options. No eucalyptus towels. No mirrors. Just weights and machines.

I hired a trainer and told her I wasn’t trying to lose weight—I just wanted to feel stronger and build lean muscle. She had me lifting heavy weights a few times a week: upper body, lower body, then a mix. When it got easier, we bumped up the weight. That’s it.

Three months later, my body changed more than it had in years. I still love a classic Joseph Pilates session (that’s a hill I’ll die on), but for building lean mass? It’s weights. Period.

If strength training feels overwhelming or out of reach, I get it.

But it doesn’t have to be fancy to be effective.

Here are two simple ways to get started—no boutique gym required.

Free YouTubers with safe, smart strength workouts for women 40+:

Free YouTube Channels for Safe Strength Training:

  • Fit by Mik: focused on women 40+, clear thoughtful cues, safe

  • Heather Robertson: strength-forward workouts with minimal instruction

  • Caroline Girvan: clear demo, quiet format, heavy on proper form

  • Sydney Cummings Houdyshell: empathetic style, beginner-friendly

  • Natacha Ocenae: Science-backed training and mobility emphasis

Affordable apps with guided programs that grow with you:

Strength Training Apps Women Love (Fee-Based)

  • Peloton Strength+: free for subscribers (app store), custom workouts

  • Hailey Happens: Hormone-aware strength programs, for women

  • MAPS by Mind Pump: science-based strength programs, learning focused

  • Sweat App (Kelsey Wells track): well-structured strength workouts

  • EvolveYou (Krissy Cela): Lifting programs from multiple female trainers

Pick one. Start small. Stay consistent.

You’ve got this and let me know how it’s going!

Warmly,

🍗Cool Kitchen Invitation

Join me this Sunday, May 25 at 2pm PT for our Cool Kitchen for Hot Women virtual cooking class. We’re marinating chicken for the BBQ and whipping up a make-ahead salad for the week—aka Memorial Day meal prep!

This class is part of my Cool Kitchen for Hot Women series—free for Inner Circle members, $22 for guests. Can’t make it live? Sign up and you’ll get the replay!

🌿Curious about joining the next round of the Menopause Mastery Method?

My 10-week immersive experience kicks off this September—and the waitlist is now open! If you’re ready to feel more energized, clear-headed, and confident in your body (without overhauling your life), this is for you. Join the waitlist now and get a special gift as a thank you.