Liz Graveline Show EP 11: Why Gaining Muscle Helps You Age Slower and Feel Younger

Let’s Talk About Aging (and Why It’s Not Just About Wrinkles)

Aging hits women differently — literally. We’re often clinging to our youth like our toddlers cling to snacks, but here’s a truth bomb: Looking young is great, but feeling young is the real flex.

As women, we naturally age faster than men — unfair, but true. And it doesn’t just start at 50. The process begins earlier, especially if we've spent years without enough muscle, with poor diets, little movement, too much stress, and not enough recovery (sound familiar?).

Here’s the breakdown:

• At 30: We start losing muscle mass.

• At 40: We start gaining about 1.5 lbs of fat per year.

• At 50: We lose estrogen — which protects our bones and fights inflammation.

So yeah, aging isn’t just about wrinkles. It’s about muscle, bone, fat, and how our body handles life.

The Truth About Muscle Loss

Let’s define “low muscle mass” real quick — it means less than 40% of your body weight is muscle. That doesn’t just mean you feel a little weaker; it affects your joint stability, makes you more prone to injury, and even speeds up arthritis.

You might feel stiff, tight, or achy — and that’s not just “getting older,” that’s your body asking for help. Without strong muscles to support your joints, things break down. And spoiler alert: there's no magic cure… unless you count surgery, which most of us definitely don’t want to count on.

Start Where You Are (Even If That’s In Your Pajamas)

Before we get into the workout, let’s just take a second for a little real life moment: I filmed this while still in my favorite $30 Amazon pajamas. And yes, I tried a TikTok-inspired protein coffee before changing into workout clothes, and... let’s just say it didn’t go as planned.

So if you’re still in your jammies reading this, know that you’re in the perfect place to start.

And if you want the recipe for the coffee? Oat milk creamer, protein powder, honey, a frother, and a whole lot of good intentions.

What to Wear (Comfort is Key!)

I live in comfy drawstring shorts during the summer (by Lift Life — they survive the dryer, hallelujah!) and my go-to crop top from Atoria Activewear. Flattering, supportive, and just the right amount of “I’ve still got it.” Perfect for moms who want to feel a little cute and covered at the same time.

Workout Time: Glutes & Abs for Real-Life Moms

Ready to get moving? This workout is focused on glutes and abs — the powerhouse muscles that support your spine, hips, posture, and overall strength.

Remember: It’s okay if your form isn’t perfect at first. You’re here, you’re trying, and that’s the win.

Scroll up to hit play so you can join me while I lead a pilates inspired workout!

Why This All Matters

If you’re still not convinced strength training matters, let me leave you with this: Dr. Gabrielle Lyons (a physician and expert in nutritional science) says that muscle mass is directly tied to survivability. The more muscle you have, the better chance your body has to fight disease.

Muscle is medicine. And for us moms juggling a million things, it’s the foundation that keeps us energized, resilient, and ready for whatever life (or our toddlers) throw at us.

Final Thoughts

I know it’s not always easy. I tore my abdominals after having my second baby, Reese. Rebuilding core strength, pelvic floor health, and confidence has been a journey. But with focus and consistency, it does get easier.

You don’t need to overhaul your life. Start by changing into your workout clothes. Try one new move. Choose whole foods more often. Froth some protein into your coffee (maybe).

You're worth the time, mama. And your body? It deserves to feel strong, not just survive.

Thanks for hanging out with me today — I’ll see you next time on (or off) the mat!

💛
— Liz