Written by Victoria Scott, Fitness Expert, Founder Sixpack Chick Fitness, Certified Trainer and Nutrition Coach, Fitness World Champion 35+
Rather than forcing a calorie deficit, the fall and winter months offer a unique opportunity to put extra calories to good use in a very intentional build phase.
Fall/Winter Is the Perfect Time to Build Muscle
During the summer, many of us are in a calorie deficit, aiming to trim down and reveal a leaner physique. However, this calorie restriction often means we’re not consuming enough fuel to support significant muscle growth. As you move into the cooler months, it’s the ideal time to gradually increase your calorie intake, allowing your body to have the energy it needs to build and repair muscle. This shift doesn’t mean abandoning your healthy habits—it’s about making nutritional choices supporting your new muscle-building goal.
If you’ve been a perpetual dieter, entering a build phase can be an empowering choice for you. Instead of focusing solely on fat loss all year, you’ll be working on getting stronger, improving your body composition, and setting a solid foundation for the year ahead.
Tracking Is Key
While you will have more wiggle room for an occasional treat, be sure that the majority of extra calories come from nutrient-dense foods like whole grains, lean proteins, and healthy fats, which can be strategically used to improve energy and enhance muscle growth while maintaining a balanced diet.
As you transition into a muscle-building phase, it’s crucial to avoid some common pitfalls that can hinder your progress. Here are three reasons why many women struggle to build muscle, especially after 40, and what you can do instead:
1. Following Someone Else’s Program (Training or Diet)
When you’re a complete newbie, nearly any stimulus will get you results. However, as you move to an intermediate level, the training and dietary protocols need to be more nuanced to get your body to change. Remember, we’re all different. Your age, goals, strengths, weaknesses, body type, training history, diet history, muscle mass, body fat percentage, and hormonal profile all impact your program’s structure.
Do This Instead: Invest in a personalized program that takes into account your unique circumstances. Whether it’s hiring a coach, like me, to tailor your training and nutrition plan, or doing the research to build your own, a one-size-fits-all approach won’t cut it if you’re serious about building muscle.
2. Not Building Long Enough
Switching to a “cut” after just six weeks because you feel
“fluffy” or are impatient only limits your gains. A beginner/intermediate woman with good genetics who is doing everything right might gain 0.5 to 1 pound of muscle per month—this declines as you reach your genetic potential. Depending on your starting point, desired look, and height, you may need to gain
5 to 20 pounds of muscle.
Do This Instead: Understand that building muscle takes time—a lot of time. A realistic pace for a midlife woman is around 3 to 6 pounds of solid mass every six months. I recommend periods of 6 to 12 months of building, depending on how lean you are to start. Commit to the process, and don’t rush to cut before you’ve built a solid foundation.
3. Not Accurately Gauging Your Intensity
Research has shown that the average lifter underestimates their self-selected loads by 50 to 60 percent, often leaving about 6 to 9 reps in the tank—well short of failure. While you don’t need to reach failure every time to maximize hypertrophy, you’re likely leaving a lot of muscle growth on the table if you habitually train with more than 5 reps in reserve.
Do This Instead: Push yourself harder in your workouts. If you’re consistently finishing your sets with more than 5 reps in reserve, it’s time to increase your weights or intensity. Keep asking yourself “could I do 5 more?” If the answer is yes OR maybe, then try it! The only way to know your true limit is to test the deep waters. Building muscle is a slow process that requires intentional effort—don’t let undertraining hold you back.
While you will have more wiggle room for an occasional treat, be sure that the majority of extra calories come from nutrient-dense foods.
Maximize Your Results This Fall/Winter
As you transition into the winter months, embrace the opportunity to focus on building strength and muscle. By increasing your calorie intake with the right foods, following a program tailored to your needs, and pushing yourself in your workouts, you’ll set yourself up for a successful muscle-building phase. When summer rolls around again, you’ll be thrilled to reveal a stronger more muscular, more defined physique, built through dedication and smart training during the colder months.
If you want help to build muscle and to get more defined without all of the guesswork, feel free to, reach out to me on Instagram @sixpackchick or visit www.victoriascottfitness.com for more information about my Private Coaching Services for women specifically in midlife.
