MUSCLE UP CHALLENGE
for Midlife Fitness
I’m excited to offer this free 4-week Muscle Up Challenge, designed for middle-aged participants to build muscle and strength at home. This program includes a simple plan, handouts, and workout videos—everything you need is right here. Access the entire challenge from this page, no signup needed.
Table Of Contents
- Intro Video
- Challenge Prep
- Workout Videos Playlist
- Training Calendars and Guides
- Why Build Muscle
- The Role of Progressive Overload
- Lifting Techniques & Exercises
- Final Message
- Resources
Challenge Intro (2:25 Min)
4-WEEK MUSCLE UP CHALLENGE PREP
Equipment & Space
- A set of dumbbells (5 – 20 lbs)
- Kettlebells or other weightlifting equipment
- A small, safe workout space
Preview & Prepare
- Set clear goals for your success
- Review the exercises in the videos
- Download all handouts
- Go through the materials
- Plan your workout schedule
Safety & Medical
- Get medical clearance before starting
- Stop right away if you feel pain during an exercise
- If pain continues, consult a medical professional
Assumption of Risk and Medical Clearance Declaration
By joining this program, you agree that you have medical clearance from your doctor. You understand and accept the risks of exercising, including possible injury. By taking part, you assume all risks and release Tammy Lee (operating as Tammy Lee Fitness and GO FIT LIFE) from any claims or liabilities related to your participation.
Read my Terms & Conditions before starting the program.
🔥 WORKOUT VIDEOS 🔥
Access the Muscle Up Videos
Use the playlist below to find your workout videos. Scroll down to download the calendars for your level. Track your progress with the log sheets. You can repeat this challenge as many times as you want.
How to Watch the Videos
Pick your workout from the playlist. Click the big green play button to start. Use the chapters to skip to different sections. Need help? Comment below.
🔔 SUBSCRIBE to my YouTube channel! Your support helps me create more videos like this.
4-WEEK MUscle up CHALLENGE Training PLAN & CALENDARS (Download)
Why Follow a Plan?
A plan helps you build balanced muscles and prevents plateaus. It shows you the way to reach your fitness goals. This is a great start for a healthier, active lifestyle. Change needs action, and a plan is the best way to get there.
Program Overview:
- Key moves: squat, lunge, hip-hinge, push, pull, carry
- Each workout has a warm-up and cool-down
- Do each workout at least once a week
- Workouts last 15-20 minutes
- Adjust exercises to your needs
Training Calendars
There are four-week calendars for beginners, intermediates, and advanced participants. They guide you on when to do each workout and help you move up to the next level. You can also create your own schedule with the blank template.
Exercise Log
Use the log to track:
- Reps
- Sets
- Weights
- Rest
- RPE (rate of perceived exertion)
This helps you see how far you’ve come. At the end of four weeks, compare how much you lifted at the start with how much you lift now. Increase weights, reps, or sets to keep building muscle and strength.
Bonus Guide for Protein, Cardio & Sleep
This guide includes tips on protein, cardio, and sleep. These will help you during the challenge and after by building healthy habits.
High-Protein Recipes
Click here for my free high-protein recipes. Download and print them to use at home.
Why Build Muscle
What It Is:
Building muscle, or hypertrophy, means growing your muscles through resistance training. For middle-aged people, keeping muscle is key for staying healthy and strong.
Benefits:
- Boosts metabolism
- Strengthens bones
- Builds confidence
- Makes daily tasks easier
Health Benefits:
Strength training helps your heart, controls your weight, and lowers the risk of chronic illness.
The Role of Progressive Overload
What It Means:
Progressive overload means making your workouts a bit harder over time by adding weight, reps, or frequency.
How to Do It:
Start with a weight you’re comfortable with. Gradually add more. Track your progress to keep improving.
Safety Tips:
Always use good form. Increase weights and reps slowly to avoid injuries.
Lifting Techniques and Exercises
Practice Form:
Perfecting your form takes time. Don’t worry if it’s not perfect right away. With practice, you’ll get better. My videos show the right techniques to keep you safe and help you lift better. Even I make mistakes sometimes. Keep practicing!
Key Exercises:
This program uses core-focused exercises that help with daily life, sports, and recreation. Your core will stabilize your body while lifting, which also strengthens your spine.
Maximizing Growth:
Move slowly and use a full range of motion to reach more muscle fibers. If your range of motion is limited, that’s okay. Keep practicing, and you’ll improve over time.
Final Message
Every workout brings you closer to your goals. Stay consistent, challenge yourself, and celebrate your progress. You’ve got this!
If you have questions, leave a comment below, and I’ll respond as soon as I can.
Need A Coach?
Ready to take your fitness to the next level? Personal coaching can help you get there faster. Reach out by emailing me here and let’s start your transformation!
Resources
- Schoenfeld, B. J., Grgic, J., & Ogborn, D. (2023). Optimizing resistance training technique to maximize muscle hypertrophy: A narrative review. Journal of Functional Morphology and Kinesiology, 9(1). https://doi.org/10.3390/jfmk9010009
- Balachandran, A. T., Wang, Y., Watts-Battey, C., Szabo, F., Schoenfeld, B. J., & Quiles, N. (2023). Comparison of light vs moderate load strength training on muscle mass, strength, and power in middle-aged and older adults. Medicine & Science in Sports & Exercise, 55(9S), 538-539. https://doi.org/10.1249/01.mss.0000984856.76721.af
- Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021). https://doi.org/10.1007/s40279-021-01490-1
Let’s Chat!
Ask questions, share feedback, and encourage others below. You can also request future programs or get help with the challenge. Rude comments will be removed. This is a safe space. Your personal info is protected by my Privacy Policy. Looking forward to hearing from you! 😃
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