How to build muscle after 40 (and why it’s never too late to start) – with Kate Rowe-Ham
Age Better with Liz Earle
Liz Earle
4.6 • 1.5K Ratings
🗓️ 10 April 2026
⏱️ 49 minutes
🧾️ Download transcript
Summary
Nothing supports your muscles, metabolism and mood in midlife quite like exercise. Personal trainer Kate Rowe-Ham, founder of Owning Your Menopause, joins Liz to talk about the power of strength training – and how to build your own habits.
In this episode, Liz and Kate discuss the changes that happen to our bodies after the age of 30 and the symptoms of menopause that can be supported by lifting weights.
Kate also reveals the surprising mental-health benefits of movement – and gives tips on starting small and finding what works for you.
In this episode
· Shocking stats on muscle decline and bone density as we age
· The impact of exercise on our mental health
· GLP-1 jabs and why strong is better than skinny
· Building confidence, capability and independence
· How you’re probably not eating enough
· Keeping it simple – start small and find what works for you
Links mentioned in the episode:
· Omega-3
· Collagen
· Protein
· Fibre
· Creatine
· MCT oil
More from Kate:
Get in touch with a question for Liz:
- Email: podcast@lizearlewellbeing.com
- WhatsApp: 07518 471 846
More from Liz:
• Preorder Liz's new book – How to Age
• Follow Liz Earle Wellbeing on Instagram
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Transcript
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| 0:00.0 | We do know, and there is evidence that actually strength training can help with hot flushes. |
| 0:04.9 | You know, exercise can really, really help with those symptoms of anxiety, with those symptoms of |
| 0:09.9 | depression. In terms of joint aches and pains as well, I've worked with a lot of women, people |
| 0:15.5 | who have come and said that they've been diagnosed, you know, with sort of crippling muscular |
| 0:20.3 | aches and pains and they can't do anything about it. You know, they've been diagnosed, you know, with sort of crippling muscular aches and pains |
| 0:21.7 | and they can't do anything about it. |
| 0:24.7 | You know, they've been told not to move that actually movement is the best thing. |
| 0:29.1 | Lifting weights can really, really help. |
| 0:31.0 | Movement can really, really help. |
| 0:33.7 | That's Kate Roham. |
| 0:35.4 | She is a women's health coach who wants us to understand just how crucial muscle is for healthy aging. |
| 0:42.1 | Welcome to Age Better with me, Liz Earle. |
| 0:44.6 | What I have learned through conversations on this podcast and my own personal experience is that decline is not inevitable. |
| 0:52.4 | And when we understand what our bodies truly need, well, then we |
| 0:56.8 | really can age better. You know, small but powerful shifts in what we eat, how we move, the way we |
| 1:03.1 | sleep and live, can genuinely transform how you age. And the great news is that when you start |
| 1:10.1 | feeling the benefits of these changes |
| 1:12.0 | inside and out, you naturally want to keep going. And I do think that that is particularly |
| 1:17.5 | true of exercise. So Kate Roham is a personal trainer and the author of The Longevity |
| 1:23.8 | Solution. As the founder of owning your menopause, Kate has a special focus on |
| 1:29.5 | menopause strength, fitness and nutrition. And she's pointed out that despite the British |
| 1:35.3 | Journal of Sports Medicine saying that, quote, exercise is the single most powerful lifestyle |
... |
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