Ep 63: Why muscle is KING for women over 40

In this week’s episode, we’re diving into why muscle is king—especially for women over 40. A couple of weeks ago, I shared my DEXA scan results and how I’m working on improving my body composition. Well, my husband went in for his scan too, and let’s just say his results were a wake-up call for me. Despite being less consistent than I am with workouts, he scored better thanks to the muscle he’s built over the years from heavy lifting. And that got me thinking… cardio may be queen, but muscle is absolutely king.

Here’s what we cover in this episode:

• Why muscle matters so much as we age (hint: it’s about way more than just looking toned).

• How strength training impacts metabolism, fat loss, bone health, hormones, and even independence later in life.

• The truth about “getting bulky” (spoiler: you won’t).

• How to build muscle effectively with progressive overload—even if you only have 25–30 minutes a few days a week.

• Why cardio alone isn’t enough and how the right mix of running and strength work can keep you strong, healthy, and injury-free.

• My current training priorities as I balance half marathon prep with a renewed focus on heavy lifting and better nutrition.

If you’ve been skipping strength training because you feel too busy, don’t enjoy it, or think walking is enough, I want this episode to encourage you: it is never too late to start building muscle. Even two days a week can make a huge difference in how you age, how you feel, and how you show up in life.

Muscle is your best investment for longevity, confidence, and health. Cardio might be queen, but muscle is king—and we need both to thrive in this season and beyond.

🎧 Tune in and let’s talk about why it’s time to prioritize strength like never before.

Thanks for listening!

~Allison