Up until my 30s—and even my early 40s—it was all about looking toned, shapely, and maybe flexing a little muscle. But now, at 45 (after a year-long fitness hiatus), I’m back at it, except this time, glutes and aesthetics aren’t the stars of the show. My mission now? Building muscle that’ll outlast peri and menopause, support my bones, and keep me upright well into my golden years. Basically, I’m training for longevity, not the gram.

For the women out there crushing workouts: did your focus shift at some point? When and why?

Also, for anyone who’s been down this road, what’s your go-to strength training routine for someone like me—3-4 days a week, at-home setup, free weights only? I’d love a mix of push/pull, compound, and isolation exercises.

Here’s what I was doing last year:

Lower body: • Weighted squats • Hip thrusts • Weighted donkey kicks fire hydrants (superset) • Calf raises • Single-leg deadlifts • Chair climbs

Upper body: • Rows • Shoulder work • Bicep curls • Tricep dips/extensions • Deadlifts • Chest press • Lat exercises

What tweaks would you make for a 40 muscle-building plan that’s built to last?