{"id":13993,"date":"2026-02-16T16:15:06","date_gmt":"2026-02-16T16:15:06","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=13993"},"modified":"2026-02-16T16:15:06","modified_gmt":"2026-02-16T16:15:06","slug":"a-woman-switched-from-a-desk-job-to-bodybuilding-in-her-mid-40s-with-4-simple-strategies-it-revitalized-her-life","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=13993","title":{"rendered":"A woman switched from a desk job to bodybuilding in her mid-40s with 4 simple strategies. It revitalized her life."},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:865px\">\n<div class=\"content-image\"><img alt=\"a woman in a weightlifting gym standing on a lifting platform and raising a barbell overhead\" loading=\"lazy\" width=\"865\" height=\"649\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/k4UdV87CZsgA4IkcaU_Scg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzI-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/698e0cc56f5a06abc15764c3c6a7ad95\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Longtime journalist Anne Marie Chaker discovered weightlifting and bodybuilding in her mid-40s. It helped her revitalize her health.<span class=\"copyright\">Tina Krohn\/Courtesy of Anne Marie Chaker<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<ul class=\"content-list\">\n<li>\n<div class=\"\">\n<p class=\"\">After years of a hectic but sedentary routine, Anne Marie Chaker said weightlifting transformed her life.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">She learned to lift heavy and eat more to build muscle, and gained more confidence and focus too.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">Tips like finding a coach and getting into a simple, sustainable routine are key to longterm fitness.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p>When Anne Marie Chaker felt like her life was falling apart, <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/bodybuilder-shares-5-minute-warmup-with-weights-better-gains-2024-11?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:bodybuilding;elm:context_link;itc:0;sec:content-canvas\">bodybuilding<\/a> lifted her out of a slump.<\/p>\n<p>Despite a successful, prestigious career in journalism, Chaker said her 40s hit with &#8220;every kind of horrible, terrible thing that could happen&#8221;: postpartum depression, severe insomnia, a growing drinking habit, and a disintegrating marriage.<\/p>\n<p>While traveling to coach at a tournament for her daughter&#8217;s hockey team, Chaker decided to hit the treadmill at the hotel gym. She found destiny instead, in the form of a jacked hockey mom whose daughter was on the same team as Chaker&#8217;s.<\/p>\n<p>&#8220;The combination of know-how, how she was crushing this workout, and her muscles, I thought, &#8220;that is what I want to be,&#8221; Chaker said.<\/p>\n<p>After learning her new friend did bodybuilding competition, Chaker got the name of her coach and reached out.<\/p>\n<p>From there, she started <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/strength-training-better-cardio-burning-fat-2023-10?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:moving heavy weights;elm:context_link;itc:0;sec:content-canvas\">moving heavy weights<\/a>, eating more protein, and eventually competing in natural bodybuilding, ranking high enough she earned the right to enter pro competitions.<\/p>\n<p>The former Wall Street Journal reporter said the pivot changed her life, not just her physique.<\/p>\n<p>&#8220;I would hit the gym, come back to my desk and I could even hear it in my voice. I sounded much more confident,&#8221; she told Business Insider.<\/p>\n<p>Chaker, now 50, is author of the new book &#8220;<a href=\"https:\/\/www.penguinrandomhouse.com\/books\/709922\/lift-by-anne-marie-chaker\/?fbclid=IwY2xjawG62PpleHRuA2FlbQIxMAABHZwUZ0i43APB3v2Iu5-Ivi8gR9MkKODmxL_zwy9E7G87yXmDSVo4tu2V2g_aem__E68-we5nXaazjoKyo-KGQ\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:LIFT;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">LIFT<\/a>,&#8221; which is part personal story, part deep dive into the history of women&#8217;s fitness, and part roadmap to &#8220;beasting out,&#8221; building muscle, strength, and confidence.<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"a woman onstage posing in a bodybuilding competition\" loading=\"lazy\" width=\"1242\" height=\"932\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/is2aRXjDFLz9X_Efw1K6KQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzI-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/12dc9cc9439e6ba355a94799885b08e9\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Chaker ranked highly enough in bodybuilding to earn the right to compete in pro competitions.<span class=\"copyright\">Courtesy of Anne Marie Chaker<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<p>Simple changes like strength training, eating more, and working with a coach helped Chaker learn to take up space for herself instead of striving to be skinny and demure.<\/p>\n<p>&#8220;As women, we should capitalize on our strength and stop listening to the bullshit that we need to be small and thin,&#8221; she said.<\/p>\n<h2 class=\"heading\"><strong>Ditching cardio and picking up weights<\/strong><\/h2>\n<p>Chaker said she was initially deterred from heavy strength training by the persistent <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/guides\/health\/fitness\/weight-lifting-myths-for-women?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:myth that lifting weights will make women bulky;elm:context_link;itc:0;sec:content-canvas\">myth that lifting weights will make women bulky<\/a> (or that it&#8217;s a bad thing for women to get swole).<\/p>\n<p>But when she started with the basics, like deadlifts, squats, and presses, it became clear that she was getting <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/weight-lifting-better-than-cardio-body-builder-2023-12?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:leaner and stronger without hours on a treadmill;elm:context_link;itc:0;sec:content-canvas\">leaner and stronger without hours on a treadmill<\/a>. And forget light weight, high reps for muscle &#8220;toning.&#8221;<\/p>\n<p>&#8220;Cardio, which I thought was the main thing, that didn&#8217;t even enter the picture,&#8221; she said. &#8220;It was all about lifting heavy weights.&#8221;<\/p>\n<p>Beyond the physical benefits, Chaker said lifting weights helped her stay focused and gave her a stronger sense of purpose too.<\/p>\n<p>&#8220;Finding strength training was really a way for me to connect not just to my body, but also to my mind and my spirit,&#8221; she said. &#8220;I feel like a completely different person after a good lift.&#8221;<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:911px\">\n<div class=\"content-image\"><img alt=\"a woman stands in a bodybuilding gym in workout clothes, putting chalk on the hands\" loading=\"lazy\" width=\"911\" height=\"683\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/ykP3Sb6zWKKETvw7WcYGuQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05MzE-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/be2a678efeb629458e37a605b4e02968\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Chaker said she built her physique by eating more and lifting heavy with classic exercises like deadlifts and presses.<span class=\"copyright\">Tina Krohn\/Courtesy of Anne Marie Chaker<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<h2 class=\"heading\"><strong>Eating more was a game changer<\/strong><\/h2>\n<p>Prior to bodybuilding, Chaker said her approach to food was as an afterthought, grazing on leftover bites from her kids&#8217; plates or whatever convenience meals she could find on the go.<\/p>\n<p>It was a shock to find consuming too few calories and nutrients had held her back from building muscle and strength, since years of diet culture had reinforced the <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/bodybuilding-dietitian-bulking-eating-more-built-her-muscular-physique-2022-3?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:misconception that eating less was healthier;elm:context_link;itc:0;sec:content-canvas\">misconception that eating less was healthier<\/a>.<\/p>\n<p>&#8220;It didn&#8217;t even occur to me that I wasn&#8217;t eating enough,&#8221; she said.<\/p>\n<p>Prioritizing whole food and <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/how-much-protein-maximize-muscle-gains-2022-9?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:plenty of protein;elm:context_link;itc:0;sec:content-canvas\">plenty of protein<\/a> made it easier to cut back on junk and even curb her drinking, according to Chaker.<\/p>\n<p>&#8220;Feeling satiated helped wean me off of craving alcohol,&#8221; she said.<\/p>\n<h2 class=\"heading\"><strong>Forget long weekend workouts \u2014 small bouts of daily exercise make the difference<\/strong><\/h2>\n<p>Chaker quickly learned that even as a competitive bodybuilder, she didn&#8217;t need to drop everything for <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/stop-overcomplicating-workouts-personal-trainers-reduce-injury-risk-get-results-2023-4?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:elaborate gym routines;elm:context_link;itc:0;sec:content-canvas\">elaborate gym routines<\/a>.<\/p>\n<p>Chaker said her current routine involves about an hour a day lifting weights.<\/p>\n<p>Most people, especially beginners, can see major progress in much less time. As little as <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/workout-less-for-maximum-muscle-building-gains-trainer-advice-2021-10https:\/\/www.businessinsider.com\/workout-less-for-maximum-muscle-building-gains-trainer-advice-2021-10?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:two strength training sessions a week;elm:context_link;itc:0;sec:content-canvas\">two strength training sessions a week<\/a> can help build muscle, and half an hour is plenty of time to make progress, according to personal trainers.<\/p>\n<p>&#8220;You don&#8217;t need hours on end,&#8221; Chaker said. &#8220;Having that time and space, you alone with the bar 30 minutes, is finding this primal thing in you that can really reshape your mindset.&#8221;<\/p>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1080px\">\n<div class=\"content-image\"><img alt=\"A woman in workout gear running up a flight of stairs.\" loading=\"lazy\" width=\"1080\" height=\"1080\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/QIetnbPbgBpEXvzAoYRyBQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/3a6e7fee0ddd6ffb544b709bb1ed32ec\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Chaker&#8217;s routine involves a few hours a day dedicated to bodybuilding, including weightlifting, meal prep, and a bit of cardio for overall health and athleticism.<span class=\"copyright\">Courtesy of Anne Marie Chaker<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<h2 class=\"heading\">You can transform your body at any age<\/h2>\n<p>Starting out (or getting back) in strength training can feel intimidating, particularly for women.<\/p>\n<p>But, Chaker said, it&#8217;s never too late to focus on fitness. People in their 50s, 60s, and 70s can <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/68-year-old-athlete-shares-workouts-to-live-to-100-2024-3?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:excel at exercise;elm:context_link;itc:0;sec:content-canvas\">excel at exercise<\/a>.<\/p>\n<p>Chaker said, in her experience, older athletes benefit from having more life experience: she&#8217;s stood onstage next to women years younger than her in bodybuilding competitions, and won.<\/p>\n<p>&#8220;I had the advantage because you could see the years of athleticism on my physique. The muscles are more developed, they&#8217;re tougher,&#8221; she said.<\/p>\n<p class=\"\">Read the original article on <a href=\"https:\/\/www.businessinsider.com\/lift-weights-eat-more-how-to-transform-physique-40s-2025-6\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Business Insider;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Business Insider<\/a><\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/woman-switched-desk-job-bodybuilding-164612490.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Longtime journalist Anne Marie Chaker discovered weightlifting and bodybuilding in her mid-40s. It helped her revitalize her health.Tina Krohn\/Courtesy of Anne Marie Chaker After years of a hectic but sedentary routine, Anne Marie Chaker said weightlifting transformed her life. She learned to lift heavy and eat more to build muscle, and gained more confidence and [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":11385,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-13993","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A woman switched from a desk job to bodybuilding in her mid-40s with 4 simple strategies. It revitalized her life. - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=13993\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A woman switched from a desk job to bodybuilding in her mid-40s with 4 simple strategies. It revitalized her life. - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Longtime journalist Anne Marie Chaker discovered weightlifting and bodybuilding in her mid-40s. It helped her revitalize her health.Tina Krohn\/Courtesy of Anne Marie Chaker After years of a hectic but sedentary routine, Anne Marie Chaker said weightlifting transformed her life. 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