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Writer's pictureJack Braniff

Essential Tips for Building Muscle for Women Over 30


Building muscle for women

Clients often come to Metabolic Birmingham with a goal of fat loss or to 'tone up'. The focus is often on nutrition, but a key piece of the puzzle is strength training and building muscle. More muscle helps increase your metabolic rate (you burn more calories at rest and during exercise), allows you to eat more carbohydrates, and gives you a toned appearance.


But where to you start? Here are some key tips to help you on your way:


1️⃣ Your sets need to be hard

Not every set needs to be to failure, but most should challenge you significantly. Your sets should feel tough! Those who train with me know I'm always checking to make sure the weight doesn’t just 'feel ok' haha. It’s crucial to push yourself to see results. where

Research shows us that we need to be within around 3 reps to failure to really see change. So push it :)


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2️⃣ You have to do enough sets

This can vary from person to person, but generally, training 3 times a week for 45-60 minutes each session will likely get you into the right range. Research shows you need around 8-10 sets per muscle per week, which can be split into more than one session. At Metabolic Birmingham, our personal training sessions follow a 3 day workout week which targets each muscle group. This enables you build strength and tone up, without being a slave to the gym,


3️⃣ Controlling the downward phase is a good idea

Don’t stress too much about the exact timing—whether it’s a 3-second or 2-second downward phase, it won’t make a huge difference. The important part is to control the movement and not rush through it.


4️⃣ Lengthened training is very effective

Stretching your muscles deeply and challenging them in this position is highly beneficial. For instance, don’t skip the bottom of your split squats or bicep curls. This type of training helps to maximise muscle engagement and growth. Recent studies on arms (another study) has shown that stretching the muscle during lifting is effective for building muscle, which is likely to transfer across to all muscle groups.


5️⃣ Muscle growth slows down over time

It’s important to manage your expectations and understand that progress will come, but it may be slower than it was when you were younger. Patience and persistence are crucial. Celebrate the small victories along the way. Research also shows us that we need more protein to help build muscle as we get older. As a guide, aim for 25-30g of protein, 3-4 times per day.


6️⃣ You can use a variety of rep ranges

Whether you’re lifting heavier weights with fewer reps or lighter weights with more reps, the key is making sure your sets are challenging and you do enough of them. Both methods can be effective, so find what works best for you.


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7️⃣ Volume and intensity are inversely correlated

Some prefer fewer sets closer to failure, while others like to keep a bit in reserve and do more sets. Both approaches can work, and the best method varies from person to person. The key is to listen to your body and adjust accordingly.


8️⃣ How you split your training isn’t as crucial as consistency

Whether you do upper/lower splits, push/pull/legs, or full body workouts, the important thing is doing enough hard work consistently over time. Find a routine that fits your lifestyle and stick with it.


Keep it Simple

You need a logical process to see results. Here’s what you should focus on:


1️⃣ A logical process

Simply put: You need to be doing workouts designed for muscle growth. Aim for 3-5 workouts per week, with 4-6 exercises per session, and take your sets close to failure. This straightforward approach will lead to gains.


2️⃣ Measurable progress

For muscle growth, focus on making consistent progress. While seeing physical changes takes time, look for strength improvements in your lifts. Gradually adding weight or reps over time shows you’re on the right track.


Remember, muscle growth happens slowly. Don’t get discouraged if you don’t see immediate changes in the mirror. Instead, pay attention to your performance in the gym. Consistent progress over time is the key indicator of success.



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Ready to Transform Your Health and Fitness?

At Metabolic Birmingham, we specialise in personal training that is tailored to your unique needs. Whether you're looking to lose weight, build muscle, or simply improve your overall health, we're here to help you every step of the way.


If you're in Birmingham and ready to take the next step in your fitness journey, we're offering personal training sessions designed to meet your specific goals.


  • Personalised Training Plans: Workouts designed just for you, based on your unique metabolism and fitness level.

  • Expert Guidance: Professional trainers to help you stay on track and make the most of your workouts.

  • Supportive Community: Join a group of like-minded individuals who are all on their own fitness journeys.


Don’t wait any longer to start feeling and looking your best.


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