{"id":521991,"date":"2026-07-12T07:09:21","date_gmt":"2026-07-12T07:09:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/521991\/"},"modified":"2026-07-12T07:09:21","modified_gmt":"2026-07-12T07:09:21","slug":"this-is-exactly-how-i-stay-lean-and-build-muscle-at-63-a-coach-shares-her-simple-3-workout-plan","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/521991\/","title":{"rendered":"‘This is exactly how I stay lean and build muscle at 63’: A coach shares her simple 3-workout plan"},"content":{"rendered":"

As an increasing number of scientific studies<\/a> show the far-reaching benefits of strength training (at any stage of life, but particularly for women in midlife and beyond), it\u2019s important to reiterate the message that it doesn\u2019t have to be complicated to be effective. <\/p>\n

You don\u2019t need to spend hours in the gym or buy a load of expensive, fancy equipment. Bodyweight exercises<\/a> are a great place to start and investing in some dumbbells<\/a> can also help you create a really solid strength training routine \u2013 as 63-year-old fat loss coach and fitness content creator Karen Trasatti<\/a> recently demonstrated on Instagram<\/a>. <\/p>\n

Giving us an insight into how she trains to build muscle, Karen explained that she typically rotates three dumbbell-only workouts a week. <\/p>\n

\u2018You don\u2019t need complicated workouts, you need a simple plan you actually stick to,\u2019 she captioned her post. \u2018This is exactly how I train to stay lean, strong and build muscle .\u2019<\/p>\n

Why you should add strength training to your routine <\/p>\n

Age-related muscle loss, known scientifically as sarcopenia, can begin as early as the age of 30 (when loss sits at around 3-8% per decade<\/a>), but it speeds up significantly when we enter our 60s.<\/p>\n

As well as increasing fall risk and general frailty, sarcopenia is a significant risk factor for osteoporosis<\/a>; a health condition (affecting women significantly more than men) that weakens bones, making them fragile and more likely to break.<\/p>\n

Strength training<\/a>, then, can significantly slow sarcopenia, and in some cases even help reverse osteoporosis. <\/p>\n

The workouts <\/p>\n

Repeat the below exercises for 2-3 rounds. Rest as needed between exercises, taking a longer rest between rounds.<\/p>\n

Full body (2-3x per week)\"ImageDumbbell chest press x 10-12 reps\"Image\"Image\"Image\"ImageCore: plank<\/a> for 30-45 secs\"ImageUpper bodyDumbbell chest press x 10-12 reps\"ImageSingle-arm row x 10 each side\"ImageShoulder press x 10 reps\"Image\"Image\"Image\"ImageLower bodyGoblet squat x 12 reps\"ImageRomanian deadlift x 12 reps\"Image\"Image\"Image\"ImageThe bottom line<\/p>\n

Of course, when building muscle, there are other crucial factors involved such as nutrition<\/a> (getting enough protein<\/a> is vital), and you\u2019ll need to implement progressive overload<\/a> \u2013 incrementally increasing training stress through reps or weight \u2013 in order to continue to build muscle.<\/p>\n

But as far as muscle-building blueprints go, this is a good one. <\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"woman<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n