Why Building Muscle Won’t Turn You into She-Hulk
Midlife Women and Strength: Why Building Muscle Won’t Make You She-Hulk (But Will Make You Stronger, Healthier, and More Vibrant)
For many of us women in midlife, the idea of lifting weights or focusing on building muscle often comes with hesitation. Some of us worry about “bulking up” and looking too muscular, while others believe that strength training isn’t necessary unless they want to look like a bodybuilder.
And here’s the truth: lifting weights won’t turn you into She-Hulk (no matter how much you lift), and building muscle is one of the best things you can do for your physical, mental and spiritual health, plus your future self.
What Muscle Does for Your Body
Muscles do far more than just help you look toned, although this is a great bonus. Muscles are essential for everyday movement, overall health, and aging well. Here are some of the biggest benefits of maintaining and building muscle in midlife and beyond:
Supports Metabolism and Weight Management
Muscle tissue burns more calories at rest than fat tissue. As we age, our metabolism naturally slows down, but strength training helps counteract that decline. More muscle means a higher resting metabolic rate, which helps with weight management, insulin sensitivity and energy levels (Westcott, 2012).
Improves Bone Health and Reduces Osteoporosis Risk
Women are at a higher risk for osteoporosis as they age due to hormonal changes, especially in post-menopause. Strength training and putting on muscle, puts stress on the bones in a way that stimulates bone growth, helping to maintain bone density and reduce the risk of fractures (Watson et al., 2018).
Boosts Strength and Mobility
Everyday activities—carrying groceries, picking up grandchildren, climbing stairs, pulling weeds, —require strength. Without strength, these tasks become harder as you age. Strong muscles support better movement, balance, and coordination, reducing the risk of falls and injuries (Nelson et al., 2007).
Supports Hormonal Balance and Mental Well-being
Strength training has been shown to regulate hormones, including those that affect mood, stress, and even sleep. Exercise releases endorphins, helping to combat anxiety and depression, which can become more prevalent during midlife (Gordon et al., 2017), and exercise helps you sleep with more ease and restfulness.
Improves Insulin Sensitivity and Reduces Disease Risk
Muscle plays a crucial role in regulating blood sugar. Strength training improves insulin sensitivity, lowering the risk of type 2 diabetes and metabolic disorders. It also contributes to heart health by improving circulation and lowering inflammation (Strasser & Pesta, 2013).
Why You Won’t Bulk Up Like She-Hulk
The idea that lifting weights will make women “too muscular” is one of the most persistent myths I hear about strength training. In reality, women don’t have the same levels of testosterone as men, which is the hormone primarily responsible for muscle growth. While some women naturally build more muscle than others due to genetics, most will develop a lean, toned appearance rather than large, bulky muscles.
Women who do develop significant muscle mass—such as bodybuilders—achieve that look through years of targeted training, strict nutrition, and often supplementation. For the average woman engaging in regular strength training, the result will be increased strength, improved tone, and a healthier, more resilient body—not a bodybuilder’s physique.
Me in 2013 and She-Hulk. This image of She Hulk was drawn by Penguinboy found on story.com
About 15 years ago, I competed in women’s figure and I lived, breathed and slept workouts and eating. It was very time consuming and I dedicated more than 75% of my day to workouts and eating for that particular training regime. And I still didn’t look like She Hulk! lol
How to Build Muscle in Midlife (Without Overcomplicating It)
Building muscle doesn’t require spending hours in the gym or lifting heavy barbells. The key is consistency, progressive overload (gradually increasing challenge), and a mix of different exercises. Here’s how to get started:
Strength Train at Least Two to Three Times a Week
Incorporate resistance training exercises for all major muscle groups at least two-three times per week. This can be done using bodyweight exercises, resistance bands, dumbbells, or machines at the gym. P.S. You will not lose momentum if you have to miss a workout. Just pick up where you left off.
Focus on Compound Movements
Exercises that work multiple muscles at once—such as squats, lunges, push-ups, and rows—are highly effective and functional for daily life activities. P.S. These can also be the most challenging, so if you need help from an expert- ASK!
Use a Variety of Resistance
Strength training doesn’t have to mean lifting weights exclusively. Yoga, Pilates, and even carrying groceries or gardening can contribute to muscle maintenance. P.S. The age-old adage ‘if you don’t use it, you lose it’ is definitely applicable here!
Progress Slowly but Steadily
To build muscle, you need to challenge it (and you!) over time. This doesn’t mean lifting the heaviest weight possible on day one. Start with manageable resistance and gradually increase as you get stronger. You need time for your joints and ligaments to adjust, so just begin, and take your time, especially if you’ve never lifted before. P.S. LOTS of women have never lifted before, you are not the only one.
Prioritize Protein and Recovery
Muscle building requires fuel. A diet rich in protein, healthy fats, and complex carbohydrates supports muscle growth and repair. Additionally, adequate rest and recovery (including quality sleep) are essential for progress. P.S. You are likely NOT eating enough protein and can eat more. My recommendations is to place protein as your highest priority and eat it before anything else.
The Bigger Picture: Strength as a Tool for Longevity
Building muscle in midlife isn’t just about looking good—it’s about feeling good and aging well. Strong muscles support:
Independence
Movement and stability
Your frame, including your bones
Insulin sensitivity
Metabolism
Circulation
Better balance
Reduced falls
Overall vitality
Strength training enhances quality of life, allowing you to remain active, engaged, and resilient well into your later years.
If you’re new to strength training, start small and find what works for you. Whether it’s lifting weights, doing bodyweight exercises at home, or joining a yoga or Pilates class, or the Midlife Movement Mission, the goal is that movement supports your personal strength, longevity, and well-being.
Embrace strength and embrace muscle. Not because you want to look like She-Hulk, but because you want to feel like the strongest, healthiest, most bad-a$$ed version of yourself—today and for years to come.
Feel nervous about trying weight training and want some safe guidance and a CommUNITY that supports you unconditionally?
JOIN THE MENOPAUSE MOVEMENT MISSION in Tucson AZ.
References
Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2017). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566-576.
Nelson, M. E., Rejeski, W. J., Blair, S. N., Duncan, P. W., Judge, J. O., King, A. C., ... & Castaneda-Sceppa, C. (2007). Physical activity and public health in older adults. Medicine and Science in Sports and Exercise, 39(8), 1435-1445.
Strasser, B., & Pesta, D. (2013). Resistance training for diabetes prevention and therapy: experimental findings and molecular mechanisms. BioMed Research International, 2013, 805217.
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis. Journal of Bone and Mineral Research, 33(2), 211-220.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
About the Author…
Nicole Vienneau MSN, RN, NC-BC is a former ICU nurse turned holistic wellbeing advocate, with 25+ years in nursing and 30 years in fitness and health coaching.
A retired Reebok-sponsored athlete and national presenter, Nicole is the founder of Tucson’s Restoration Room, where she empowers mid-life women to reclaim their joy, confidence, and ease through holistic menopause and lifestyle strategies.
Her personal journey from burnout to peace fuels her integrative approach, blending integrative health coaching, fitness, Reiki, and sound healing. Nicole is also an author, speaker, and host of the Integrative Nurse Coaches in ACTION! podcast.
