Muscle Up Midlife Program

Welcome to the Muscle Up Midlife 4-week program, a repeatable strength training plan designed specifically for midlife movers. Build muscle, gain confidence, and train smart at home with zero guesswork. You’ll get clear guidance, printable resources, and follow-along workout videos. With three levels to choose from, this program meets you where you are, whether you’re just starting out or already lifting strong.

Table Of Contents

• Challenge Prep
• Workout Videos Playlist
• Training Calendars and Guides
• Principle of Effective Strength Training
• Resources

MUSCLE UP MIDLIFE PREP

Equipment & Space

• A range of dumbbells (e.g: 5 – 30 lbs)
• No dumbbells? Use kettlebells.
• A clean and safe workout space

Preview & Prepare

• Set clear goals for your success
• Review the exercises in the videos
• Download all handouts
• Go through the materials
• Pick your starting level
• Follow the training calendar, or…
• Use the template to create your own 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 using 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 (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 Midlife Videos

Once you choose your starting level, use the training calendar with the videos below. Click the big green play button to start. Use the chapters to skip to different sections. ❗️VIDEOS NOT LOADING? Refresh this page. If that doesn’t solve the problem, let me know in the comments at the bottom of this page.

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.

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MUscle up MIDLIFE PLAN & CALENDARS

Why Follow a Plan?

A plan helps you build muscle and prevent a plateau. It guides you more efficiently to reach your fitness goals. This is a great start for a healthier, active lifestyle or level up your goals. Change needs action, and a plan is the best way to get there.

Program Overview:

• Train using the fundamental movement patterns: squat, lunge, hip-hinge, push, pull, carry.
• Each workout has a warm-up and cool-down. They are important so don’t skip them!
• Do each workout at least once a week, something is better than nothing.
• Workouts last 15-20 minutes, but you can use multiple vids in one day for level 2 and 3.
• If you are combining workouts into one day, skip the cool down of the first video and move to the next.
• Adjust exercises to your needs and if you need suggestions for this, comment below.

Training Calendars

There is a four-week calendar for each level: 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. Tracking allows you to easily assess your progress.

• 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 by building healthy habits that last.

High-Protein Recipes

Click here for my free high-protein recipes. Includes printable recipe cards.

Why Build Muscle

What It Is:
Building muscle, or hypertrophy, means growing your muscles through resistance training. This is not about becoming a bodybuilder. This is about staying strong and healthy as you age.

Benefits:

• Boosts metabolism
• Strengthens bones
• Improves heart health
• Aids weight loss and maintenance
• Lowers risk of chronic illness
• Fights against sarcopenia and dynapenia
• Builds confidence
• Makes daily tasks easier
• Puts a smile on your face!

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, about 10-20% total load. For example, if you lift 10lbs for a bicep curl and feel it’s getting easy, try using a 12lb weight (20% increase) the next time. Track your progress to keep improving.

Safety Tips:
Always use good form. Increase weights and reps slowly to avoid injuries. Do not attempt to overload too soon and do it in small increments.

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 fundamental exercises that help with daily life, sports, and recreation. A strong core can help support and stabilize your spine while lifting, which also helps you maintain better control or your movements, especially using your arms and limbs. Your core is your centre of power, used to generate forces to do many types of tasks in daily life and in sport. The benefit of a strong core is a lower risk of injury, including falls.

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.

Strength training is also one of the best ways to improve your mobility, but consistency will determine how successful you are at achieving this outcome. It’s worth your time!

Every workout brings you closer to your goals. Stay consistent, challenge yourself, and celebrate your progress. You’ve got this!

Questions?

Ask questions, share feedback, and encourage others below. You can also request future programs or get help with the challenge. Looking forward to hearing from you! 😃

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