It Takes Two: How Strength Training After 50 & & Protein Can Change Your Body

It takes two, baby! Me and you, just takes two...

I’m sure you’ve heard the song—catchy, right? But today, I’m not talking about singing duets. I’m talking about something even better: two simple tools that can help transform your body and health after 50. You don’t need to overhaul your entire lifestyle or spend hours in the gym. Nope, it just takes two things—strength training and protein. These two small changes have the power to make a massive difference in how you feel, look, and age. So, let’s dive in!

Why Strength Training & Protein?

Why did I choose these two? Because they’re the easiest to start with, and the results are practically immediate. You’ll feel stronger, have more energy, and you’ll be supporting your body in ways that help you stay healthy and active for the long haul.

Here’s what I often see with women over 50: many shy away from lifting weights because they’ve been told cardio is king or feel intimidated by strength training. Instead, they’re doing random HIIT classes, spending hours on the spin bike, or skipping breakfast in favor of a sugary coffee and bagel. And when it comes to eating "healthy," they’re often making protein-poor choices—like a salad with nothing but lettuce and veggies.

Strength training and protein are the antidotes to these common mistakes. I’ve seen firsthand, both in myself and with clients, how powerful these two simple habits can be. They’re true game-changers for women over 50.

The Benefits of Strength Training

Let’s talk about strength training first. A lot of women over 50 worry that lifting weights will bulk them up, but in reality, strength training has nothing to do with getting bulky—it’s about getting strong.

Here's what strength training can do for you:

• Increased energy: You won’t believe how much more energized you’ll feel with a regular strength routine.

  
  

• Improved mobility and less pain: Say goodbye to those nagging aches and pains! Strength training helps keep your joints and muscles in better shape.

  
  

• Mental clarity and confidence: Strength training isn’t just about the body. Lifting weights can clear your head, boost your confidence, and even help you feel sexier.

  
  

• Reduced anxiety and depression: Moving weights has been shown to help reduce stress and lift your mood.

  
  

I've seen my clients become more mobile, experience less pain, and gain a renewed sense of confidence from just a few strength training sessions a week. Starting with two to three days a week can make a world of difference, and you don't need a gym membership to get started. Grab some dumbbells or resistance bands, and you can begin feeling stronger and more capable right from the comfort of your own home.

Why Protein is Critical for Women Over 50

Now let’s talk about protein, the second key tool that’s just as essential, especially as we age. After 50, we naturally start to lose muscle mass, and protein is what helps us maintain and even build muscle.

Here’s why protein is so important:

• It supports muscle maintenance and helps prevent muscle loss, which naturally happens as we get older.

  
  

• Protein boosts your metabolism and helps you recover from strength training.

  
  

• It keeps you fuller for longer, so you’re less likely to snack on empty calories throughout the day.

Many women think their metabolism is broken after 50, but that’s simply not true. You just need to rev it up with strength training and protein. And aiming for 120 grams of protein a day is a great goal to start with. It’s not as hard as you might think, and once you start hitting those numbers, you’ll notice a difference in your energy, muscle tone, and satisfaction after meals.

How to Hit Your Protein Goals: Start by packing your meals with protein, and you’ll be on your way.

Here are a few ideas to get you started:

• Breakfast: Kickstart your day with a protein-packed meal—think eggs, Greek yogurt, or a protein shake.

  
  

• Lunch: Add chicken, tuna, or another protein to your salad to make sure you’re not just filling up on greens without anything to sustain you.

  
  

• Snacks: Keep easy, high-protein snacks on hand like protein bars, boiled eggs, or cottage cheese.

Addressing Common Excuses & Challenges

Now, I know what you might be thinking. "I don’t have time for strength training" or "I can’t eat that much protein." I hear these excuses all the time. But here’s the thing—you don’t need to overhaul everything. You just need to start small.

Excuse 1: "I don’t have time for strength training."

Say this instead: "I’ll start with 20 minutes, twice a week." You don’t need hours of workouts. Just a couple of days a week can have a big impact. Once you start feeling the benefits, you’ll want to keep going.

Excuse 2: "I don’t like lifting weights."

Say this instead: "Strength training will actually help me burn more fat long-term." It’s not about liking it right away—it’s about seeing the results. When you notice how much stronger and more energized you feel, the weights will start to grow on you.

Excuse 3: "There’s no way I can eat 120 grams of protein!"

Say this instead: "I’ll add protein to every meal." You don’t have to hit 120 grams right away. Just aim to increase your protein intake steadily, and before you know it, you’ll be getting close to your goal. Every small step counts!

My Own Journey: It Took Two for Me, Too!

I wasn’t always hitting my protein goals. In fact, I used to skip breakfast entirely and fall into the “eat less” mindset. But once I started focusing on eating enough protein, I saw immediate results. I had more energy, felt stronger in my workouts, and started to see changes in my body composition.

The same thing happened with strength training. At first, it was about fitting it in, but after seeing how much better I felt and how it was making me stronger and more capable, it became something I looked forward to.

The best part? It doesn’t take hours a day or complicated routines. Just two simple tools—strength training and protein—can get you started on a path to better health and aging.

Ready to Change Your Life with Two Simple Habits?

Here’s the truth: it takes two—just two simple habits—to make a massive difference in how you feel, look, and age. Strength training and protein are the foundation for a healthier, stronger you, and starting with just these two can get you on the path to the best version of yourself.

Want to make this transformation happen?

Join my Not Your Average 30-day Challenge launching in January! I’ll help you focus on these two dial movers—strength training and protein—so you can feel the amazing benefits firsthand. It’s not about doing everything perfectly. It’s about starting with two simple habits that will change your life.

So, what do you say? Ready to start your own "It Takes Two" journey? Let’s make 2025 the year you focus on you.