You probably don't have enough muscle to age well. Here's how to change that.

All of us, including women, must make lean mass a priority. These expert tips from author and pro bodybuilder Anne Marie Chaker can help.

Image courtesy: Vecteezy

Warmup

Recently I met for drinks with a former colleague. I hadn’t seen her in years — and at first glance, she looked like a pillar of good health.

But then we hugged. And I found myself wrapping my arms around what felt like a frail, elderly person. She’s only in her early 60s.

Later, my friend confessed she’d undergone a bone density scan and her doctor detected osteoporosis. “I have to start lifting weights I guess,” she said — her tone suggesting shoveling cow manure would be preferable. (That actually might be a good solve, now that I think about it.)

Female or male — nearly all of us need more muscle to age well. In fact, without a wakeup call 10 years ago, I’d be battling the same impending frailty myself.

Consider this: two of the most important metrics associated with longevity are strength and respiratory fitness.

And being weak vs. strong carries a higher risk for all-cause mortality than smoking, Type 2 diabetes, and high blood pressure.

Muscle mass, of course, is tightly associated with strength.

But strength training also can play a role in slowing bone loss and can even build bone.

To unpack the myths and misconceptions about lifting weights — and for some tips and tactics to dial up the strength-training — I turned to my former Wall Street Journal colleague and fellow substacker Anne Marie Chaker.

She’s now a pro bodybuilder with a new book called "LIFT: How Women Can Reclaim Their Physical Power and Transform Their Lives” out this June.

Read our Q&A below. But first …

Special Member Offer

Paid members of this newsletter receive a 25% discount on strength training with my coach Faye Stenning.

If you want to get more serious about your strength and longevity, Faye can help. She transformed my middle-aged body and works with individuals of all ages and fitness levels with personalized programs you access online.

Here are all the benefits that come with upgraded Not Too Late (N2L) membership.

Journalist, author and pro bodybuilder Anne Marie Chaker

Post

Here’s my exchange with Anne Marie:

What are the most common misperceptions you hear from women about muscle and lifting weights?

The biggest one? The fear of becoming “bulky.”

A lot of women still carry around myths from old teen magazines. And today, Pilates and barre studios often market words like “lean,” “lengthen,” and “tone.” That makes people believe lifting heavy weights will somehow create muscle that’s not lean or will turn them into the Hulk.

But there’s no such thing as lean versus bulky muscle. Muscle is muscle. And women simply don’t have the levels of testosterone needed to bulk up like men.

In fact, men have exponentially higher levels of testosterone than women do. That’s a major reason why it would be awfully hard, if not impossible, for women to gain that kind of size—even if they’re lifting seriously.

What science and data do you find most compelling about why we should all — regardless of gender — work to add lean mass, which includes muscle, as we age?

Muscle is medicine. And science backs that up.

Sarcopenia—the age-related loss of muscle mass and strength—is a major concern for both men and women as we get older.

After age 30, adults can lose 3–8% of their muscle mass per decade.

This matters because muscle isn’t just about appearance—it’s critical for balance and mobility. That is especially important for women, who are more susceptible to bone loss due to hormonal changes post-menopause. Up to 20% of a woman’s bone density loss happens during the menopausal transition.

Falls are the leading cause of injury-related death among adults over 65.

All of this is to say: Muscle is your best friend in this whole game, this aging process. It acts like a cushion for your bones. It supports your joints. And it helps you stay upright.

Were you always athletic and muscular? What was your trigger to become a professional in the sport of bodybuilding?

I’ve always been athletic and muscular, but my body never really “fit” the sports I loved. I wasn’t quite small and svelte enough for figure skating, and not tall enough for rowing crew in college. But later in life, in my 40s, my tendency to build muscle easily turned out to be a huge asset in the sport of bodybuilding—something I never in a trillion years imagined I’d ever do.

My journey into bodybuilding started after life hit the skids. I struggled deeply with postpartum depression after my second baby was born. Two weeks later, my dad—who lived just four doors down—died suddenly of a heart attack while walking the dog. And then my marriage ended weeks after that. It was a time when the foundations of my life were shaken, and I couldn’t sleep. I counted 11 straight days of literal insomnia.

Finally, a glass of wine at night to take the edge off turned into more, and eventually became a full-blown addiction. I knew I was in trouble.

It all came to a head at a hockey tournament I took my daughter to. We were staying in a dingy hotel with the team, and I found myself in the one-room “fitness center.” Inside was another hockey mom, absolutely crushing her workout. She was lifting a barbell, pulling bands, doing pullups, all with a timer going. She was sweating and looked like she meant business. I was impressed and inspired. I thought, I want to be like that.

She told me she was a bodybuilder and gave me the name of her coach. That was the beginning.

Statistically, what does the research in your reporting show about how well-prepared Americans are to age well in terms of their muscle mass and strength?

Most Americans are not that well-prepared to age well when it comes to keeping their strength.

According to CDC data, only about 24% of U.S. adults over age 18 meet the federal guidelines for both aerobic activity and muscle-strengthening exercise. And the numbers drop off even more steeply after age 65.

Maintaining muscle mass is one of the most powerful predictors of healthy aging. We know what to do, and we know it works. But statistically, most of us aren’t doing it yet.

If someone is in their 50s or older, and has never lifted weights, what steps would you suggest they take to get started and avoid injury?

1. Talk to your doctor —Especially if you have health conditions or concerns, talk to your doctor before starting anything new.

2. Find a qualified trainer — Often, gyms will give new members a couple freebies working with a trainer. Use those sessions to your advantage. It’s a good thing to have someone to work with who can help create a program for you and move you along safely.

3. Start with bodyweight —Just get used to the movement. Bodyweight is weight–you don’t need to actually put additional weights on to feel the effects: Squats, lunges, pushups (even against a wall), rows (I’ve even done these with a can of soup in the absence of a dumbbell!!). It’s not about heavy weights right away–focus on slow movement and control.

4. Progress gradually — Add resistance slowly—whether that’s with dumbbells, bands, or machines. The goal is to build consistency, not to crush yourself on Day One. No ego-lifting!

5. Recover — Again, don’t go bananas and burn out. No need for that. Rest days, sleep, hydration, and mobility work all matter–even working on balance is important–we need it as we age. Your recovery is part of your training.

For those people short on time, what are three strength-training moves that you believe should be non-negotiable in a week?

Well, I’d say if you want the biggest bang for your buck, go for compound movements. That’s exactly what I’d do if I only had, say, 15 minutes—I’d head straight for the squat rack.

Compound lifts are the Mac Daddy of strength training because they work the entire body. They engage multiple muscle groups at once—instead of isolating just one—so you get bigger strength gains, better cardiovascular benefits, and more efficient workouts overall. They’re also great for balance, since they force your body to coordinate and stabilize across different muscle groups. They give you the most return in the least amount of time.

My greatest-hit compound exercises are:

*Squat

*Deadlift

*Bench Press

*Pullups

*Hip Thrust

What is the 30-second elevator pitch about your book — why should people read it?

For too long, skinny has been the ideal—so baked into our culture we barely even notice it anymore. But the truth is, women were never meant to be small. We were built strong. The original woman’s body was muscular—she hunted, she carried, she endured. She lived long. She brought life into the world.

My book, LIFT, is a wake-up call. It’s about reclaiming the strength we’ve always had and learning why muscle—not thinness—is the real key to living longer, stronger, and better.

It’s time to stop shrinking and start building.

Music Snack

We’re building a N2L member “Not Too Late” music playlist.

This is audio fuel in the “Let’s get it done” spirit. (Read kick-off post.)

You can listen:

• On Spotify.

• On Apple Music.

Note: You may need to create a Spotify or Apple Music account if you don’t have one already.

Today’s N2L Member Pick Spotlight

These come from Nancy Berlad on Substack.

“Thunder” by Imagine Dragons and “In the End” by Linkin Park “for hard workouts.”

I’d love your 1-2 song suggestions either by email or in the comments below. I’ll add them to the playlist and highlight your pick in a future newsletter.

Cooldown

A few weeks ago, I joined two other kickass women for The Helen & MT Podcast. It was a really interesting conversation that made me think hard about aging and the mindset of resilience.

Here’s our convo. Hope you enjoy.

Thanks for reading. As always, find something you love. Dig in. Stick with it when things get hard — and that includes lifting heavy things.

Wendy