49- Hormones & Muscle Gains: The Secret to Strength for Women Over 30

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This episode is for you if you’ve ever wondered why maintaining muscle and keeping your metabolism strong gets harder with age. Kat breaks down the science of muscle loss, metabolism, and how strength training can counteract the natural decline that begins in your 30s. She also shares practical strategies to help you build and maintain muscle through smart training, progressive overload, and proper nutrition.

In This Episode, You’ll Learn:

• Why muscle mass naturally declines after 30 (sarcopenia) and how it affects metabolism.
• How strength training preserves muscle and supports a faster metabolism.
• The role of estrogen in muscle maintenance and how perimenopause impacts strength.
• Compound movements (squats, deadlifts, pushups) are essential for practical training.
• How progressive overload helps you build strength over time.
• Rest, recovery, and sleep are essential to muscle growth and fitness.
• How to balance strength training and cardio for optimal health.

Take Action:

Ready to level up your strength training? Explore KatFit Strength’s tailored programs for women navigating perimenopause, motherhood, and busy lives. Visit www.kat.fit or connect with Kat on Instagram @KatFitStrength.

Did you love this episode? Hit Follow or Subscribe and leave a review! Your feedback helps more women discover this space. Share this episode with a friend who is ready to embrace strength and take charge of her health.

Stay Connected:

• Follow Kat on Instagram: @KatFitStrength
• Visit the KatFit Strength website: www.kat.fit

Until next time—keep moving forward, one mile at a time.

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