Strong for Life: 4 Simple Steps to Build Muscle, Boost Bone Health, and Stay Energised

After sharing my DEXA scan journey, I had so many great conversations with clients and friends who were curious about what they could be doing right now to stay strong, build muscle, and protect their health long-term.

Here’s the good news: You don’t need to overhaul your entire life to make a difference. Small, intentional steps add up in a big way. 💪🏼

Here’s where I recommend starting:

1. Prioritise Strength Training

Muscle isn’t just about looking toned — it’s essential for keeping your bones strong, your metabolism fired up, and your body resilient as you age.

➡️ Aim for at least 2-3 strength-focused sessions a week.(And yes, Pilates counts when it’s done with the right kind of resistance and challenge — hello, springs and dumbbells!)

2. Dial in Your Daily Protein

Protein is your muscle’s best friend. Without enough of it, your body struggles to build and repair muscle tissue — even if you’re training hard.

➡️ How much protein do you need?A great starting point for women over 30 is a minimum of 1.2–1.6 grams per kilogram of body weight per day.(For example, if you weigh 65kg, you might aim for a minimum of 80–100g of protein daily.)

➡️ Simple ways to boost your protein:

• Include a good source of protein at every meal (eggs, Greek yogurt, lean meats, tofu, tempeh, protein smoothies)

• Plan snacks around protein (like a boiled egg, cottage cheese, or a protein bar)

• Consider a clean protein powder to help you meet your goals easily (yes, I’ve got one coming soon that I love!)

  
  

3. Don’t Skip the Basics: Sleep, Stress, and Steps

It’s not glamorous, but it’s essential:

• Prioritise good sleep (your body rebuilds muscle at night!)

• Manage stress where you can (chronic stress affects recovery and muscle health)

• Stay active daily — even just hitting a consistent step count keeps your body thriving.

  
  

4. Get Your Metrics!

Doing a DEXA scan like I did gave me so much insight into what’s happening beneath the surface.➡️ It’s a great way to set a baseline, so you can track changes in muscle mass and bone density over time — not just guess based on what the scales say.

The journey to staying strong, healthy, and independent isn’t about perfection — it’s about consistent, small choices that add up over months and years.

I'm sharing this because I’m right there with you — taking action today to build a strong, capable body for tomorrow.

And if you ever need support with your strength training, mobility, or even understanding how to better fuel your body — you know where to find me. Let’s keep moving forward together!

Dani x