Break down the best workout routine for a woman in her mid 30s who has the goal of building lean muscle while overall staying healthy. What should she be doing per day for how long?

For a woman in her mid-30s aiming to build lean muscle while maintaining overall health, Andrew Huberman and Stacy Sims provide comprehensive guidelines. The routine should include a balance of resistance training, cardiovascular exercises, and proper nutrition.

Weekly Workout Routine

• Resistance Training (3-4 times a week):

  • Focus: Compound movements like squats, deadlifts, chin-ups, rows, overhead presses, and bench presses.
  • Structure:
    • 3-4 sessions per week.
    • Mix of heavy lifts (5-10 reps) and hypertrophy (11-30 reps).
    • Aim for 45-60 minutes per session.
    • Training to failure is beneficial for younger age, but lifting heavier with fewer reps is crucial as one gets older.
  • Periodization: Employ six-week blocks focusing on progressive overload and compound movements 1 2.

• Cardio (2-3 times a week):

  • High-Intensity Interval Training (HIIT):
    • 1-2 sessions per week.
    • True high-intensity efforts of 30 seconds to 4 minutes.
    • Ensure adequate recovery between HIIT sessions.
  • Zone 2 Cardio:
    • Steady-state cardio to improve endurance and heart health.
  • Caution: Avoid moderate intensity (e.g., traditional cardio classes) that might not be as effective for body composition and can increase cortisol 3 4.
    • 

      1

      Resistance Training Insights

      00:40:06
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      2

      Strength Training Insights

      00:42:34
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      3

      Cardio vs. Resistance

      00:47:30
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      4

      Exercise and Brain Health

      00:39:36
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      5

      Fitness Protocols Explained

      02:40:12
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      6

      Training for Longevity

      02:08:05

Daily Activities

• Include daily physical activities that can complement the structured workouts, such as walking, gardening, or light yoga.
• Example Schedule:
  1. Monday: Strength Training (compound movements)
  2. Tuesday: HIIT session
  3. Wednesday: Rest or light activity (e.g., walking)
  4. Thursday: Strength Training (bodyweight or lighter resistance)
  5. Friday: Zone 2 Cardio
  6. Saturday: Strength Training (heavy lift focus)
  7. Sunday: Rest or light activity 5.

Nutrition

• Protein Intake:
  • Aim for around 1 to 1.1 grams per pound of body weight daily (approximately 2 to 2.3 grams per kilogram) to support muscle growth and maintenance.
  • Sources can include various lean meats, beans, and other protein-rich foods.
• General Nutrition:
  • Maintain a balanced diet with adequate carbohydrates and fats to fuel workouts and recovery 6.

This structured approach combining different training modalities and proper nutrition will help achieve the goals of building lean muscle while maintaining overall health.