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Hypertrophy Training for Women Age 35 and Over

As women age, maintaining health and fitness becomes increasingly important. For women over 35, hypertrophy training—a type of strength training aimed at increasing muscle size—offers numerous benefits. From improving metabolic...

As women age, maintaining health and fitness becomes increasingly important. For women over 35, hypertrophy training—a type of strength training aimed at increasing muscle size—offers numerous benefits. From improving metabolic health to enhancing physical functionality and overall quality of life, hypertrophy training is a powerful tool for women seeking to age gracefully and maintain a high quality of life. Additionally, proper nutrition, particularly balanced macro prescriptions, plays a crucial role in supporting lean muscle growth and reducing fat. This article explores the benefits of hypertrophy training for women over 35 and provides insights into optimizing diet for maximum results.

Why Hypertrophy Training?

Hypertrophy training focuses on increasing the size of skeletal muscle through specific types of exercise, primarily resistance training. This type of training is beneficial for women over 35 for several reasons:

  1. Muscle Mass Preservation and Growth As women age, they naturally lose muscle mass—a condition known as sarcopenia. Studies show that after the age of 30, women can lose as much as 3-8% of their muscle mass per decade, and this rate increases after 60 . Hypertrophy training helps counteract this loss by stimulating muscle growth, leading to improved strength and functionality.

  2. Metabolic Health Improvement Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Increasing muscle mass through hypertrophy training can boost basal metabolic rate (BMR), helping women maintain a healthy weight and reduce the risk of metabolic disorders such as diabetes and cardiovascular disease .

  3. Bone Density Enhancement Resistance training, including hypertrophy exercises, has been shown to increase bone density, reducing the risk of osteoporosis—a common concern for women as they age. Weight-bearing exercises stimulate bone formation and increase bone mineral density .

  4. Enhanced Physical Functionality Maintaining and increasing muscle mass enhances overall physical functionality. Activities of daily living, such as lifting, carrying, and climbing stairs, become easier, reducing the risk of falls and injuries .

  5. Mental Health Benefits Exercise, including hypertrophy training, is known to release endorphins, which can improve mood and reduce symptoms of depression and anxiety. For women over 35, who may experience hormonal changes impacting mental health, regular strength training can provide significant psychological benefits .

Optimizing Nutrition for Hypertrophy

Proper nutrition is essential to support muscle growth and fat reduction. A balanced diet with the right macronutrient ratios—proteins, carbohydrates, and fats—ensures that the body has the necessary building blocks for muscle repair and growth. Here’s how to structure a diet to complement hypertrophy training:

  1. Protein Protein is crucial for muscle repair and growth. Women over 35 should aim to consume 1.2 to 2.2 grams of protein per kilogram of body weight daily, depending on the intensity of their training regimen . High-quality protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins.

  2. Carbohydrates Carbohydrates are the body’s primary energy source, especially during high-intensity workouts. Consuming enough carbohydrates ensures that the body has sufficient energy for exercise and recovery. Women should aim to consume 3 to 5 grams of carbohydrates per kilogram of body weight daily . Whole grains, fruits, vegetables, and legumes are excellent carbohydrate sources.

  3. Fats Healthy fats are essential for hormone production, including hormones that regulate muscle growth. Fats also provide a dense source of energy. Women should aim to get 20-35% of their total daily calories from fats, focusing on sources like avocados, nuts, seeds, olive oil, and fatty fish .

Combining Hypertrophy Training and Nutrition

To maximize the benefits of hypertrophy training, it’s important to time nutrient intake effectively. Consuming protein and carbohydrates post-workout can enhance muscle protein synthesis and replenish glycogen stores. A post-workout meal or snack containing a 3:1 ratio of carbohydrates to protein is often recommended .

Additionally, spreading protein intake throughout the day can be more effective for muscle growth than consuming it in one or two large meals. Aim to include a source of protein in every meal and snack to provide a constant supply of amino acids for muscle repair and growth .

Meals for Hypertrophy and Fat Reduction

Eating properly to build lean muscle while also reducing fat can be tricky for many. Women in particular have received confusing, and often incorrect, information around how to eat for health and fitness goals. This is one of the reasons I wrote my book "Win in the Kitchen" which provides hundreds of macro friendly recipes, shopping lists and sample meal plans. You can grab a copy for yourself by clicking the link HERE.

A lot of women need more assistance and that is why our body transformation program provides nutrition coaching, guidance and personalized macronutrient prescriptions. Learn more about the program HERE.


For women over 35, hypertrophy training offers numerous benefits, from preserving muscle mass and improving metabolic health to enhancing bone density and overall physical functionality. Combined with a balanced diet rich in the right macronutrients, hypertrophy training can lead to significant improvements in body composition and health. By incorporating resistance training and mindful eating habits into their lifestyle, women can maintain their strength, vitality, and well-being well into their later years.


  1. Sarcopenia and Aging
  2. Metabolic Effects of Resistance Training
  3. Bone Density and Strength Training
  4. Functional Benefits of Strength Training
  5. Exercise and Mental Health
  6. Protein Intake for Muscle Growth
  7. Carbohydrate Needs for Athletes
  8. Dietary Fats and Hormone Production
  9. Post-Workout Nutrition
  10. Protein Distribution and Muscle Synthesis

Hypertrophy training is not just about aesthetics; it’s about empowering women to take control of their health and age with strength and grace. By understanding the benefits and optimizing their nutrition, women over 35 can enjoy a healthier, more active lifestyle.


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