By Susan Hanna

Tag: strength training

  • What Women Over 50 Should Know About Building Muscle While Losing Weight

    Most women start a weight-loss plan thinking mostly about the scale.

    I understand that.

    When you are uncomfortable in your body, tired of your clothes not fitting, or frustrated because you feel like you have started over too many times, the scale feels like the obvious thing to watch.

    But after 50, there is something else I want women to pay attention to:

    Your strength.

    Not because every woman needs to become a bodybuilder.

    Not because you need to live in the gym.

    But because losing weight and losing strength are not the same thing.

    And if you are not careful, you can get smaller without feeling better.

    When I lost 70 pounds after 60, I did not want to just be lighter.

    I wanted to be healthier.

    I wanted to move better.

    I wanted to feel stronger.

    I wanted to be able to keep up with real life, including caring for Gabby and doing the ordinary things that never stop needing to be done.

    That is one reason strength training became such an important part of my life.

    I lift heavy weights now, but I did not get there all at once.

    I built my routine over time.

    And if you are over 50 and trying to lose weight, I want you to know that strength is worth protecting from the beginning.

    Here is the mistake many women make:

    They try to eat as little as possible.

    They do a lot of cardio.

    They skip protein.

    They hope the scale drops fast.

    Sometimes it does.

    But fast weight loss does not always mean better weight loss.

    Your body needs enough nutrition to function.

    Your muscles need a reason to stay.

    Your routine needs to be something you can actually keep doing.

    If the plan makes you exhausted, weak, irritable, and obsessed with food, it probably is not a very good long-term plan.

    Muscle matters more as we age.

    Muscle helps you stay capable.

    It supports balance, movement, daily strength, and independence.

    It helps you carry groceries, get up from the floor, climb stairs, lift grandbabies, move furniture, and live your life with more confidence.

    It also changes how you feel about your body.

    For many women, the goal is not just to be smaller.

    The goal is to feel solid again.

    Strong again.

    Capable again.

    That is a very different mindset.

    The first thing to understand is this:

    You do not build or protect muscle by starving yourself.

    Your body needs protein.

    Protein gives your body the building blocks it uses to repair and maintain muscle tissue.

    That does not mean protein is magic.

    It does not mean protein alone causes weight loss.

    It means protein is one important part of a balanced routine, especially when you are eating less food than you used to.

    If you are trying to lose weight and you are barely eating protein, your plan may be missing one of the most practical tools you have.

    A simple place to start is breakfast.

    Many women accidentally begin the day with mostly coffee, toast, cereal, or something small that does not hold them very long.

    Then by late morning or afternoon, hunger and cravings feel harder to manage.

    That is not always a willpower problem.

    Sometimes it is a structure problem.

    Adding protein earlier in the day can make the whole day feel steadier for many women.

    That might be eggs.

    Greek yogurt.

    Cottage cheese.

    Lean meat.

    A higher-protein smoothie.

    Or, for some women, a shake routine that gives them a simple and convenient option.

    As an Herbalife Distributor, I do talk with women about shakes and protein options.

    But I want to be very clear:

    Products are tools.

    They are not magic.

    They do not replace consistency.

    They do not guarantee weight loss.

    And they do not do the work for you.

    A shake can be useful if it helps you build a more consistent meal routine, get a steadier protein option, or avoid skipping meals and then overeating later.

    But the routine is the plan.

    The product is only one possible tool inside that routine.

    The second thing women over 50 need is resistance.

    Your muscles need a reason to stay strong.

    That can be weight machines.

    Dumbbells.

    Resistance bands.

    Bodyweight exercises.

    Squats to a chair.

    Wall pushups.

    Rows.

    Step-ups.

    It does not have to be fancy.

    It does need to be consistent.

    If you are new, start simple and safe.

    Two or three short strength sessions per week can be a strong beginning for many women.

    You can build from there.

    If you have injuries, pain, medical conditions, balance concerns, or you are not sure what is safe for you, ask a qualified professional before starting.

    The third thing is patience.

    Muscle does not appear overnight.

    Strength takes time.

    Weight loss takes time.

    Maintenance takes time.

    And your body may change in ways the scale does not immediately show.

    You may lose inches before the scale moves.

    Your clothes may fit better.

    Your arms, legs, or waist may feel different.

    You may notice stairs are easier.

    You may feel more stable.

    You may recover better from daily life.

    Those things matter.

    Do not let the scale be the only judge.

    Here is a simple way to think about it:

    Eat enough to support your body.

    Get protein at your meals.

    Strength train consistently.

    Drink water.

    Walk when you can.

    Sleep as well as real life allows.

    Stop trying to punish yourself into results.

    Build a routine you can repeat.

    That is not flashy.

    But it is powerful.

    If you are over 50, you are not too old to get stronger.

    You are not too late.

    You do not have to start perfectly.

    You do not have to already know what you are doing.

    You can begin with one better breakfast.

    One short walk.

    One simple strength workout.

    One decision not to quit because the scale is being stubborn.

    That is how routines are built.

    Small enough to start.

    Strong enough to repeat.

    When women ask me what changed for me, I always come back to this:

    I stopped treating weight loss like a short punishment.

    I started treating it like a life I needed to be able to live.

    Food mattered.

    Protein mattered.

    Strength training mattered.

    Support mattered.

    Consistency mattered.

    And over time, those things changed more than my weight.

    They changed how I carried myself.

    They changed what I believed was possible.

    That is what I want for other women too.

    Not a perfect plan.

    A stronger one.

    Frequently Asked Questions

    Can women over 50 build muscle while losing weight?

    Many women over 50 can improve strength and support muscle through consistent resistance training, enough protein, and a realistic nutrition routine. The exact result varies by person, health status, training history, nutrition, sleep, and consistency.

    Do I have to lift heavy weights?

    You do not have to start heavy. Strength training can begin with machines, dumbbells, resistance bands, bodyweight movements, or beginner-friendly exercises. The goal is safe, consistent resistance that can gradually progress.

    Is protein enough to build muscle?

    Protein helps provide building blocks for muscle, but protein alone is not the whole plan. Muscle also needs resistance training, enough overall nutrition, recovery, and consistency.

    Can a shake help me protect muscle?

    A shake can be a convenient way to add structure and protein to a meal routine, depending on the product and how it is used. It does not guarantee weight loss or muscle gain, and it should be part of a broader routine that includes balanced nutrition and activity.

    What should I track besides the scale?

    Consider tracking inches, how clothes fit, strength, energy, consistency, photos, steps, workouts, and how well your routine is fitting real life. The scale is only one piece of feedback.

    Next Step

    If you want help building a simple first-week routine with steadier meals, protein, and realistic next steps, download Susan’s free 7-Day Simple Start Plan

    Helpful Links

    • Start Here
    • About Susan
    • Blog
    • Why You Can Lose Inches Even When the Scale Does Not Move
    • What Strength Training Did for My Body After 60
    • What Makes a Quality Protein Shake
    • How to Calculate Your Macros Without Making It Complicated
    • The Difference Between a Product and a Plan

    Disclosure

    Susan’s results are her personal experience. Results vary. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are foods/supplements and are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, have kidney disease, diabetes, heart disease, a history of eating disorders, or are using weight-loss medications.

  • Before and After: What Changed Besides the Scale

    Before-and-after pictures can show a lot.

    But they do not show everything.

    They can show that my body changed.

    They can show that I lost weight.

    They can show that I look different now than I did before.

    But a photo cannot show the quiet parts of the change.

    It cannot show the mornings I chose to come back.

    It cannot show the days I wanted to quit but did not.

    It cannot show the confidence that slowly came from keeping promises to myself.

    And it cannot show what changed in my life besides the scale.

    I lost 70 pounds after 60, and I have kept it off.

    That is part of my story.

    But I want to be careful with that sentence because I never want another woman to read it and think she is supposed to have the exact same result.

    My results are my personal experience.

    Results vary.

    My transformation came from consistent nutrition habits, movement, strength training, support, and lifestyle changes over time.

    It was not one product.

    It was not one perfect plan.

    It was not one dramatic overnight change.

    It was a long process of learning how to live differently.

    The scale changed, yes.

    But one of the biggest changes was how I started seeing myself.

    Before, I was tired of starting over.

    I knew what it felt like to be discouraged.

    I knew what it felt like to want change but not know how to make it last.

    I knew what it felt like to look at a picture and wish I felt more like myself.

    That part is hard to explain unless you have lived it.

    After the weight loss, I did not just feel smaller.

    I felt more capable.

    That mattered to me.

    I wanted to be able to show up for my family.

    I wanted to feel stronger in my body.

    I wanted to stop feeling like my best years had already passed.

    I wanted to be able to take care of real life with more steadiness.

    Strength training changed a lot for me.

    At 63, I lift heavy weights four to five times a week.

    That is still surprising to some people.

    It would have surprised me at one time too.

    But strength training helped me understand that weight loss was not only about becoming less.

    It was also about becoming stronger.

    More capable.

    More confident.

    More willing to believe that my body could still change and learn.

    Another thing that changed was my relationship with routines.

    Before, I thought I needed a perfect restart.

    The perfect Monday.

    The perfect plan.

    The perfect motivation.

    But perfection is a very fragile thing.

    It breaks as soon as real life gets messy.

    And real life always gets messy.

    Now I care more about repeatable routines.

    A simple breakfast.

    Water.

    Protein.

    Movement.

    Strength training.

    Support.

    Coming back after an imperfect day.

    Those things do not sound dramatic, but they changed the way I live.

    I also changed the way I think about products.

    I do use Herbalife products as tools in my own routine, and I am an independent Herbalife Distributor.

    But I do not want to present products as magic.

    They are not.

    For me, products can make parts of the routine simpler.

    They can help create structure.

    They can make one meal easier.

    They can support a protein habit.

    But products did not replace consistency.

    They did not replace movement.

    They did not replace strength training.

    They did not replace support.

    They were tools inside a bigger routine.

    One of the best changes was that I stopped seeing one hard day as proof that I had failed.

    That mindset kept me stuck for a long time.

    If I had an imperfect meal, I could turn it into an imperfect day.

    If I had an imperfect day, I could turn it into an imperfect week.

    Then I would feel like I had to start all over again.

    Now I try to come back faster.

    Not perfectly.

    Just faster.

    The next meal.

    The next bottle of water.

    The next walk.

    The next workout.

    The next honest choice.

    The before-and-after story is not only about how I look.

    It is about how I live now.

    I live with more intention.

    I pay more attention to what helps me feel steady.

    I build my day around simple anchors.

    I stay connected to support.

    I lift weights because I want to stay strong.

    I do not treat care for myself as something I only get to do after everyone else is finished needing me.

    That last part matters because I am still living real life.

    I am a homemaker.

    David and I are raising Gabby.

    Our home, our family, our responsibilities, and our busy days are still real.

    Weight loss did not remove real life.

    It helped me learn how to care for myself inside real life.

    If you are looking at someone else’s before-and-after photo, I want you to remember something:

    You are only seeing one piece of the story.

    You do not know every habit.

    You do not know every hard day.

    You do not know the time it took.

    You do not know what they had to learn.

    So do not use someone else’s picture to shame yourself.

    Use it as proof that change is possible, then bring the focus back to your own next step.

    For me, the most important changes were not only the pounds.

    They were the routines.

    The strength.

    The confidence.

    The ability to come back.

    The belief that it was not too late.

    The understanding that simple can be powerful when you actually repeat it.

    If you are tired of starting over, I do not want you to begin with shame.

    Begin with one small step.

    Begin with a simple first week.

    Begin with support.

    Begin with a routine that fits the life you actually have.

    That is why I created my free 7-Day Simple Start Plan.

    It is not about trying to copy my before-and-after.

    It is about helping you take your own first step.

    Frequently Asked Questions

    What changed for Susan besides the scale?

    Susan’s personal changes included strength, confidence, simpler routines, better consistency, and a different relationship with her body. Her results are personal, and results vary.

    Did Herbalife products cause Susan’s 70-pound weight loss?

    No. Susan uses Herbalife products as tools in her routine and is an independent Herbalife Distributor, but her transformation involved consistent nutrition habits, movement, strength training, support, and lifestyle changes over time.

    Should I compare myself to Susan’s before-and-after photos?

    No. Before-and-after photos can be encouraging, but they only show one piece of a personal story. Use them as inspiration, not as a reason to shame yourself or expect identical results.

    What is the best first step if I feel discouraged?

    Start with one simple routine you can repeat, such as breakfast, water, protein, a short walk, or asking for support. Susan’s free 7-Day Simple Start Plan is designed to help women begin without shame or perfection.

    Next Step

    Get Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, or are using weight-loss medications.

  • Why You Can Lose Inches Even When the Scale Does Not Move

    If your clothes are fitting better but the scale is not moving, you are not crazy.

    And you are not necessarily failing.

    This is one of the most frustrating things women ask me about:

    “How can I feel smaller, look a little different, and still weigh almost the same?”

    I understand why that feels discouraging.

    Most of us were taught to measure progress by one number. If the scale goes down, we feel proud. If it stays the same, we assume nothing is happening.

    But your body is more complicated than that.

    The scale measures total body weight. It does not tell you what changed.

    It does not tell you whether your waist is smaller.

    It does not tell you whether your legs are stronger.

    It does not tell you whether your clothes fit differently.

    It does not tell you whether you are holding more water this week.

    It does not tell you whether your routine is becoming more consistent.

    It is one piece of information, not the whole story.

    When I was losing my 70 pounds after 60, I had to learn not to let the scale boss me around every day.

    I still paid attention to it.

    I am not against weighing yourself.

    But I also learned to pay attention to my clothes, my measurements, my strength, my energy, and whether I was actually doing the things I said I wanted to do.

    That helped me stay steadier.

    Because some weeks, the scale did not tell the whole truth.

    One reason this happens is water.

    Your body weight can shift from normal fluid changes. Saltier food, a harder workout, travel, poor sleep, stress, hormones, and digestion can all affect what you see on the scale.

    That does not mean you gained fat overnight.

    It means your body is not a spreadsheet.

    For women over 35, this can feel especially aggravating because we may already be dealing with busier lives, changing hormones, more stress, less sleep, and years of diet frustration.

    So if you weigh on the wrong morning, you may get a number that makes you want to quit, even though the trend is still moving in the right direction.

    Another reason is body composition.

    Body composition is just a plain way of saying what your weight is made of: fat, muscle, water, bone, and everything else.

    If you are strength training, eating more consistently, and getting better nutrition, your body may start changing shape before the scale gives you the satisfaction you wanted.

    You may notice:

    • Your jeans button more easily.
    • Your waist feels different.
    • Your arms or legs look firmer.
    • You feel stronger in the gym.
    • You carry yourself differently.
    • Your belly does not feel as bloated at certain times.

    Those things matter.

    They are not imaginary just because the scale is slow.

    This is one reason I care so much about strength training.

    I lift heavy 4 to 5 times a week now, and it changed how I think about my body.

    Not because every woman has to train exactly like I do.

    But because strength gives you another way to see progress.

    If you can pick up heavier weights, walk farther, climb stairs more easily, or feel steadier in your body, that is progress.

    It may not always show up immediately as a lower number.

    But it still matters.

    The mistake is treating the scale like a judge instead of a tool.

    A judge tells you whether you are good or bad.

    A tool gives you information.

    The scale should be a tool.

    If it gives you information without stealing your peace, use it.

    If it ruins your whole day, you may need a different rhythm.

    Some women do better weighing once or twice a week.

    Some women like daily weighing because it helps them see normal ups and downs instead of panicking over one number.

    Some women should talk with a healthcare provider or counselor before tracking closely, especially if weight tracking has become obsessive or tied to disordered eating patterns.

    There is no one perfect rule for every woman.

    What I do recommend is tracking more than one thing.

    Here are the measurements I like:

    Waist measurement.

    Hip measurement.

    Progress photos in the same clothes and lighting.

    How your clothes fit.

    Your energy.

    Your strength.

    Your consistency.

    Your sleep.

    Your digestion and how you feel after meals.

    Those give you a fuller picture.

    If the scale is flat for two weeks, but your waist is down an inch and your workouts are stronger, I would not call that failure.

    I would call that information.

    I also want women to be careful with the phrase “nothing is working.”

    Before you say that, ask:

    Am I comparing one morning to another morning?

    Am I looking at the trend over several weeks?

    Are my clothes changing?

    Are my measurements changing?

    Am I stronger?

    Am I eating more consistently than I used to?

    Am I drinking more water?

    Am I getting enough protein and balanced meals?

    Am I being honest about weekends, snacks, bites, and stress eating?

    Those questions are more useful than beating yourself up.

    This is also where a simple nutrition routine can help.

    For me, Herbalife products are part of my routine, and I am an independent Herbalife Distributor.

    That does not mean a product magically changes your body.

    It does not.

    But a steady shake routine, protein support, and a more structured day can help some women stay more consistent.

    And consistency is what lets you actually evaluate progress.

    If every day is random, it is harder to know what is working.

    If your meals, movement, water, and sleep are becoming more steady, you have better information.

    Here is what I would tell you if you were sitting across from me:

    Do not quit just because the scale is slow.

    Do not ignore the scale completely if it gives useful information.

    But do not let it be the only thing you use to decide whether your work counts.

    Measure your waist.

    Notice your clothes.

    Track your strength.

    Look at your consistency.

    Give your body enough time to show a pattern.

    And if something truly is not changing after several weeks of honest consistency, then adjust the plan instead of attacking yourself.

    Progress is not always loud.

    Sometimes it is a waistband that feels better.

    Sometimes it is a walk that feels easier.

    Sometimes it is choosing a normal meal instead of giving up.

    Sometimes it is looking in the mirror and realizing you are starting to look stronger, even before the scale agrees.

    That counts.

    Do not let one number make you miss the rest of the story.

    Frequently Asked Questions

    Can you lose inches without losing weight?

    Yes, it can happen. The scale measures total weight, but inches and clothing fit can change because of body composition, normal fluid shifts, digestion, strength training, and changes in consistency. It does not always mean fat loss, but it is useful progress information.

    Why do my clothes fit better if the scale is the same?

    Clothing fit can reflect changes in measurements, posture, muscle tone, bloating, and where your body is changing. The scale cannot show those details.

    Should I track measurements instead of weight?

    You do not have to choose only one. Many women do better tracking weight trends, waist and hip measurements, photos, strength, clothes fit, and consistency together.

    How often should I measure my waist?

    Once every 2 to 4 weeks is enough for most people. Use the same tape, same general time of day, and same measurement location so the numbers are more consistent.

    Does strength training make the scale move slower?

    It can for some people, especially when normal water shifts and training recovery are part of the picture. Strength training may also improve how your body looks and functions even when scale weight changes slowly.

    Next Step

    If you want help building a routine that gives you more than just a number to chase, start with Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, have a history of eating disorders, or are using weight-loss medications.