{"id":1159931,"date":"2026-08-20T20:36:21","date_gmt":"2026-08-20T20:36:21","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1159931\/"},"modified":"2026-08-20T20:36:21","modified_gmt":"2026-08-20T20:36:21","slug":"steph-waring-48-reveals-how-7-months-of-lifting-heavy-and-eating-more-transformed-her-body","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1159931\/","title":{"rendered":"Steph Waring, 48, reveals how 7 months of lifting heavy and eating more transformed her body"},"content":{"rendered":"

Steph Waring is reminding women that building muscle is possible at any age<\/a>.<\/p>\n

‘Post-menopause doesn\u2019t mean you\u2019re past it.<\/p>\n

‘It\u2019s been a while since I\u2019ve seen my abs, but 7 months of consistently lifting heavy, actually eating FOOD and no more restricting has made such a difference,’ the Hollyoaks actress said in an Instagram post<\/a>.<\/p>\n

‘I think so many women write themselves off once they hit menopause, but please don\u2019t,’ she added, stressing that it\u2019s still possible to change your body composition \u2013 losing fat while building muscle<\/a> \u2013 and maintain strength through midlife.<\/p>\n

‘We lose muscle quicker, things change, but that doesn\u2019t mean we can\u2019t build it back,’ she said. ‘I\u2019m nowhere near finished yet.’<\/p>\n

Strength training can be particularly valuable during and after menopause. One study<\/a> involving 122 women aged around 50-60 found that long-term resistance training helped reduce age-related increases in body weight and visceral fat.<\/p>\n

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TikTok | Steph Waring<\/p>\n

Why Steph Waring prioritises strength training<\/p>\n

Steph has previously explained why lifting weights has become such an important part of her routine, sharing a mixture of health, wellbeing and aesthetic reasons in a TikTok video<\/a>.<\/p>\n

‘Why I lift weights in midlife:<\/p>\n

    \n
  1. Because I love food<\/li>\n
  2. More muscle means a faster metabolism<\/li>\n
  3. I want to look good in a bikini<\/li>\n
  4. Supports my hormones because they’ve been doing their own thing for years<\/li>\n
  5. Protects my bones because I’m not falling apart at 70!!!’<\/li>\n<\/ol>\n

    There\u2019s solid evidence behind her point about bone health. During menopause, falling oestrogen levels can accelerate bone loss. As the Royal Osteoporosis Society<\/a> explains, ‘the decrease in your level of oestrogen causes the process of breaking down bone to speed up’.<\/p>\n

    The LIFTMOR randomised controlled trial<\/a> found that postmenopausal women who completed high-intensity resistance and impact training twice a week for 30 minutes improved bone density in the lumbar spine and hip.<\/p>\n

    She also mixes up her training<\/p>\n

    Strength training isn\u2019t the only form of movement Steph relies on.<\/p>\n

    ‘Some days we lift. Some days we yoga,’ she captioned an Instagram clip<\/a> showing her moving through downward dog, warrior sequences and chaturangas.<\/p>\n

    \"Image<\/p>\n

    Instagram | Steph Waring<\/p>\n

    That variety can be useful for maintaining a broader mix of strength, mobility and movement quality \u2013 while also making a routine easier to stick to over time.<\/p>\n

    One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/strong><\/p>\n

    Get the plan<\/strong><\/a><\/p>\n

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