EP 113- How to Actually Build Muscle After 35: Failure, Volume, and Why More Isn't Always Better

Send us Fan MailKat, host of MilesFromHerView (powered by KatFit Strength), breaks down hypertrophy (muscle growth) and explains what truly matters for building and maintaining muscle as women age, especially during perimenopause and menopause, when estrogen declines and muscle loss accelerates. She covers three common topics: training to failure, training volume, and heavy loads. Kat defines true failure and recommends training close to failure (leaving 1–2 reps in reserve/RPE 8–9) on big compound lifts, saving true failure for lower-risk accessory work. She warns against “trash volume,” noting that newer research shows similar hypertrophy with fewer sets, and suggests 12–20 challenging sets per muscle group per week for most people. Finally, she encourages progressive overload and heavier loads (safely progressed with good form), emphasizing muscle as “metabolic currency” that supports joints, bone density, and independence.☎️ Book a Call with Kat💪 Train with Kat00:00 Training Questions Answered00:55 Podcast Welcome02:23 What Is Hypertrophy02:41 Why Muscle Matters04:24 Training Near Failure07:28 Avoiding Trash Volume08:09 How Much Volume Works10:32 When To Lift Heavy12:16 Progressive Overload Safely13:52 Three Key Takeaways15:00 Coaching Invitation15:43 Final Outro☎️ Schedule a Complimentary Call See if KatFit Strength is a good fit for you: Book Here📩 Join the KatFit Strength Weekly Newsletter Get coaching tips, mindset insights, and updates: Sign Up Here❓ Questions About Strength, Nutrition, or Cardio? Submit them here: Ask Kat