How tf do we actually grow muscles in midlife then?

FitBtch HQ
Jun 20
4 min read

We're not going to beat around the (probably rather neglected) bush. Muscle growth is hard.

And unless we give our body the right environment to grow, we’re making it even harder.

So if you’ve been lifting weights consistently but your biceps are still sadder than a dropped ice-cream or your glutes are still hiding somewhere deeeeeeep inside, it’s probably not your genetics. It’s more likely that you’re not following these golden lifting rules.

Let’s break them down.

1. Training volume matters (and no, not crazy levels)

One of the most important factors in muscle growth is the total number of working sets per muscle group per week.

The sweet spot?

10–20 sets per muscle group, per week

(According to Brad Schoenfeld et al., the gold standard in the science behind muscle growth).

Before you panic, that doesn’t mean 20 sets of bicep curls.

Take this example:

If you do 3 sets of press-ups, 3 sets of overhead presses and 3 sets of dumbbell chest presses, high five! Your shoulders and triceps have already had 9 working sets and you’re well on your way to muscle-building land.

Spread that over 2–3 full-body FitBtch workouts per week and you’ll be in the ideal volume zone without spending your life on the mat or in the gym.

2. Do reps that actually work

You can build muscle in a surprisingly wide range, anything from 5 to 30 reps per set can lead to muscle growth, as long as you’re training "close to failure" (which means performing a set of repetitions with a weight or resistance until you feel you can only manage a few more reps before reaching the point of complete muscular exhaustion or you can no longer complete another rep with proper form. Basically it's all going to pot because your muscles are knackered out!)

That said, most people get the best results in the 6–12 rep range. It hits the sweet spot between mechanical tension and metabolic stress, two key ingredients for growth.

(Source again: Brad Schoenfeld, 2015, Journal of Strength and Conditioning Research)

So yes, although lighter weights for higher reps can still grow muscle, if you’re not getting close to failure? You’re not exactly wasting your own precious time, you're just doing cardio with weights.

3. Effort is everything (to an extent)

Let’s be honest, many (optimistic) women genuinely think they’re training hard. But they’re nowhere near "close to failure" (as mentioned above).

Here’s a challenge:

Pick an exercise, let’s say squats, and use a weight you think will take you close to failure at 10–12 reps.

Now keep going.

Still going?

Exactly.

We often stop way too soon. To stimulate real muscle growth, we need to push to genuinely close to failure, ideally with 1–3 reps left in the tank (what Kelly calls “reps in reserve”).

Not every set needs to be a total killer, sometimes it's way better to phone it in than not do it al all. But if you never train hard, you’ll never see change.

(Note: don't go so crazy with weights that it all goes a bit wonky. We want effort babes, not total chaos.)

4. Form, not just going through the motions

Real talk: form and technique DO matter. A lot.

If you’re squatting but feel it only in your lower back, or, conversely, doing rows but feel nothing in your back it’s time to reassess.

Correct technique ensures the right muscles are doing the work. That’s where good coaching comes in. You can’t grow a muscle if you’re not even using it properly.

You should feel the exercise in the place it’s meant to target. If not, something’s off. If you need any advice on this, drop us a line – we're always absolutely delighted to help you nail your form!

5. Protein: non-negotiable in midlife

Yes, we're going to bang on about protein. Again.

In midlife, our bodies become more resistant to the muscle-building effects of protein – what’s known as "anabolic resistance". That means we need more more more, never less.

Broken record alert! Aim for 1.2–2g of protein per kg of body weight per day, spread across meals.

And no, you don’t get to skip days. If you want to build or even hold onto muscle, protein intake has to be consistent. Get that online shopping list locked and loaded!

If tracking this shiz feels stressful, start with one simple habit:

Prioritise protein in every single meal.

Need advice on packing it in with supreme ease? Nutrition Hub, innit. Free with membership or a standalone course.

6. Body fat & muscle visibility

We all know this, really. You can be building muscle, but if body fat is too high, you won’t see much change in terms of shape or definition.

While body fat percentage is personal and is is NOT the be-all and end-all, being under 30% body fat generally makes muscle definition more visible. That doesn’t mean “get lean at all costs” because you KNOW we are not about that total bollox; just know that the layer covering your muscle really does impact how you see progress.

This is where nutrition and recovery come in and they matter just as much as training.