When people say looking “Toned” they typically mean having low enough body fat to see muscle. That there is all diet.

Much like gaining fat gaining/building muscle also requires eating in a surplus while still lifting heavy.

You can get stronger without physically gaining muscle/looking big. Some exercise are better than others for muscle hypertrophy.

It is incredibly hard to build muscle bulk over 50. I am 50 and deadlift 200lbs, squat 135lbs (for example). I am toned - weigh 130lbs at 5’7.

Anonymous wrote:Thank you all! My body actually does show definition, probably from doing gymnastics in youth.
To the pp who is 50, I’m doing those things! This helps me feel secure that I’m on the right track.

Yes Isometrics is an age-old, but very effective way to build strength/muscles. I should add that what I do in between my sets, to keep my heart rate up, I do jumping squats. Then right back into my weighted set.

Thank you all! My body actually does show definition, probably from doing gymnastics in youth.
To the pp who is 50, I’m doing those things! This helps me feel secure that I’m on the right track.

This is the first PP. I'm in my 50's, also fighting against bone loss through weight lifting. I go to a gym, but you can do a lot of stuff at home that will challenge your muscles until you can get to a gym. Planks, push ups, squats, lunges are excellent.

Example:
Squats - 3-4 sets/15 reps holding 10lbs. dumbbells - one in each hand, or 20lbs. each hand if you can.

Lunges - you can do these in place, or if you have space walking lunges. 10lbs in each hand will be quite challenging.

Planks - 1 hold them for 1 minute each time. It's challenging.

Push-ups - you can start out doing them with knees on the ground until you work up to regular push ups.

Anonymous wrote:No, it's not the same. Strength is made out of muscle capacity, but also nervous system capacity. A lot of what you're doing in the early stages of "strength training" is building the neural pathways for movements you don't ordinarily do.

You are almost 60, which means your capacity to muscle up is far lower than that of a younger person. You are not going to develop bulk. But you are also not going to lose weight overnight. Enjoy and keep going!

And some people genetically cannot "bulk up" either because they have low to no muscle satellite cell response or because they have slow or hypotonic neurons. So if your athletic activity never lead to bulk before, it won't suddenly start to now.

A good all around book on this topic is Next Level by Dr Stacy Simms

Thank you both. Right now I’m doing 20min strength 5 days a week. It’s a split program to give rest. I plan to start Caroline Girvan Iron series next week. It’s 30 min, 5 x week. Dumbbells are 10, 15, 20lbs. I know it’s better to be in gym with barbells but this is what I can, and am motivated to do. Does this constitute strength training that older women need for muscle and bone strength? Or do I need to go to a gym?

No, it's not the same. Strength is made out of muscle capacity, but also nervous system capacity. A lot of what you're doing in the early stages of "strength training" is building the neural pathways for movements you don't ordinarily do.

You are almost 60, which means your capacity to muscle up is far lower than that of a younger person. You are not going to develop bulk. But you are also not going to lose weight overnight. Enjoy and keep going!

It is extremely difficult to bulk up if you're a woman - so don't worry about that part.

Yes, building strength means you're also building muscle. How often are you lifting weights? You need to be doing it 2-3 times per week where you really push yourself hard!

How many calories are you taking in per day?

I posted in another thread but don’t want to hijack the convo. I’m 58 years, 156 lbs trying to lose 13lbs. Hoping the very knowledgeable poster chimes in.
My goal is to get stronger and toned and lose weight. I don’t want bulk.
Been doing strength training the last 2 months and am eating roughly 115g protein per day. I’m in a slight calorie deficit. I’m new to strength training.
What am I doing right or wrong?