60-Second Strength Check

The 4 patterns this check looks for

Most of it comes down to how you train, how much protein you eat and how well you recover. You answer six quick questions, your answers point to one of four patterns, and you get one fix to start with today.

• Losing strengthYour muscles aren’t getting a strong enough signal.
• Losing muscle toneToo little protein through the day and too little resistance training.
• Stuck at the same weightsThe same sets, reps and weights week after week.
• Sore for days afterNot enough rest, sleep or protein between sessions.

Simple strength habits, starting today

1. Do 2–3 full-body strength sessions a week: a squat, a push or press, a row and a hinge like a glute bridge.
2. Write down every workout and add one rep or a little weight every week or two.
3. Aim for 25–30 g of protein at each meal, from eggs, Greek yogurt, chicken, fish, tofu or beans.
4. Leave a rest day before training the same muscles hard again, and aim for 7–9 hours of sleep.

For more, see my strength training plan for women over 35, the strength training mistakes women make and how long each muscle needs to recover.

When it’s more than a training problem

This is a habit check, not a diagnosis.If your weakness came on suddenly, is only on one side, comes with unexplained weight loss, or started after an injury, please see your doctor before trying anything else. If soreness is severe, comes with major swelling or dark-coloured urine, or follows an injury, please see your doctor right away. My guide to muscle soreness that won’t go away covers when to get it checked.

Frequently asked questions