I am a 5'2.75" 53 year old female and have been strength training for the past 2 years. Currently at 138 pounds. I've lost 20 pounds slowly over the last few months, and gained strength. Still trying to lean out, with 20 or so pounds left to lose. I would also like to build more muscle and strength. I'm currently doing a reverse diet to get ready to do another round of fat loss, which will hopefully help me lose the last few pounds. I do three 30 minute full body workouts per week and try to get 90 minutes of cardio per week. I find this sustainable and enjoyable. Is it sufficient for me to reach my goal or should I be doing more?

Your current routine of strength training three times a week, combined with cardio, seems well-aligned with expert recommendations for maintaining and building muscle, especially as you age. Here are some insights from trusted experts:

1. Strength Training Focus: Building muscle through resistance training is crucial, particularly for women over 40. It can significantly counter muscle loss and improve bone density. Three quality workouts per week are generally sufficient, especially when coupled with adequate recovery periods 1; 2.

2. Muscle Building and Recovery: Even into your 50s and beyond, consistent strength training can lead to improvements in muscle mass, strength, and metabolism. Experts highlight the importance of quality over quantity, recommending sessions that focus on major muscle groups while allowing for muscle recovery 3; 4.

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     1

     Muscle Building After 40

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     2

     Strength Training Essentials

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     3

     Strength Training for Aging

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     4

     Strength Training Benefits

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     5

     Exercise Benefits Postmenopausal Women

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3. Cardio and Resistance Balance: It's also beneficial to combine resistance exercise with some form of cardiovascular activity to optimize overall body composition and health, especially as part of a balanced routine 3; 5.

4. Exercise Timing: Some suggest that early-day workouts might help better manage stress hormones like cortisol, which can impact muscle building and fat loss efforts 1.

Overall, your current routine of three full-body workouts paired with cardio appears to be an excellent strategic approach based on expert advice. It balances muscle building, cardiovascular health, and sustainability, all crucial components for achieving your fitness goals. Always ensure recovery and listen to your body to prevent overtraining. If you feel you're not progressing or recovering as desired, consulting with a fitness or health professional might be beneficial.