It’s Not About Being Skinny—It’s About Being Strong
For too long, the health and fitness world has pushed the message that “skinny” equals healthy. True health isn't about shrinking yourself. It’s about building a body that’s resilient, capable, and strong.
Strength isn’t just about lifting heavy weights. It’s a key part of thriving as we age, supporting hormone balance, protecting metabolic health, and helping you stay active into the later years of life.
Muscle Is Metabolic Gold
Muscle is more than just “tone.” It’s metabolically active tissue that helps you burn more energy—even at rest. The more muscle you have, the more efficient your metabolism is. This becomes especially important as hormones shift during perimenopause, menopause, or even in andropause for men.
Without strength training, we naturally lose muscle over time, leading to increased fat mass, slower metabolism, and higher risk of insulin resistance, fatigue, and injury. But the good news is, you can build and maintain muscle at any age.
Cardio Has a Place—But It’s Not the Whole Picture
Walking, cycling, and cardio-based workouts are amazing for your heart, mood, and endurance. But cardio alone isn’t enough to maintain or build muscle mass. In fact, when paired with under-eating or excessive stress, too much cardio can actually accelerate muscle loss and work against your goals.
Strength training not only helps you create definition and aids metabolism. It helps maintain bone density, creates lasting functional strength, and keeps you mobile as you age.
So, How Often Should You Strength Train?
We recommend aiming for 2 to 4 days per week of resistance or strength training. This can include:
Lifting weights (free weights or machines)
Bodyweight exercises (like pushups, squats, or lunges)
Resistance bands or Yoga/Pilates-inspired movements
It doesn’t need to be fancy or intense—consistency is what matters. Choose movements that challenge your muscles and focus on proper form over perfection.
Protein: Your Muscle-Building Partner
To support muscle growth and recovery, protein is essential. We often see patients under-eating protein, especially women.
Here’s what we suggest: aiming for 25–30 grams of high-quality protein per meal - Or roughly 0.8 to 1 gram of protein per kilogram (2.2 lbs) of your ideal body weight each day.
This helps fuel recovery, preserve lean muscle mass, and keep blood sugar balanced throughout the day.
Some protein-rich foods to include:
Eggs and egg whites
Chicken, turkey, or grass-fed beef
Fish or shellfish
Greek yogurt or cottage cheese
Plant-based options like tofu, lentils, or tempeh
Protein powders when needed for convenience
Rest Is Where the Magic Happens
Muscle is built during recovery—not during the workout itself. Overtraining can backfire, increasing cortisol (your stress hormone), disrupting sleep, and stalling progress.
Be sure to:
Build in at least 1–2 rest or active recovery days per week
Prioritize quality sleep
Stay hydrated and listen to your body’s cues
Stronger doesn’t mean doing more—it means doing what’s right for your body.
At Verve Health, We Help You Build Strength from the Inside Out
Whether you’re just starting out or returning to strength training after a break, we’re here to support you. Our team offers:
Personalized lifestyle guidance and health coaching
Hormone and metabolic testing to address fatigue or weight changes
Nutrition support that works with your goals—not against them
Let’s Redefine What Strength Looks Like
Book a free consultation today to explore personalized care that supports your strength, your hormones, and your long-term health.
