Building Muscle in Midlife: A Bodybuilder's Journey at 52
Sunila Pradhan shares her transition from early fitness success to competitive bodybuilding in midlife.
1Early Fitness and Life Shifts
Sunila Pradhan was a competitive bodybuilder in India during her twenties, achieving national recognition. After moving to the United States and becoming a mother at 29, she prioritized family over her own physical health. This shift led to chronic exhaustion and weight gain, causing her to lose her sense of self.
2Reclaiming Personal Health Habits
At age 33, Pradhan decided to prioritize her well-being by returning to strength training. She began with light, full-body workouts while her husband cared for their daughter. This commitment to consistency over intensity helped her regain muscle and lose over 20 pounds, significantly improving her daily energy levels and sleep quality.
3Return to Competitive Bodybuilding
After years of consistent training, Pradhan returned to the bodybuilding stage at age 48. She adopted a strict plant-based, protein-forward diet, consuming tofu, lentils, and seeds to support her muscle growth. This experience served as a powerful example for her daughter, demonstrating that resilience and goal-setting have no age limit.
4Strategic Muscle Building Phase
In April 2025, Pradhan entered a bulk phase to maximize muscle growth through increased calorie intake and heavy lifting. Her structured routine involved five days of training per week, alternating between upper and lower body sessions. She utilized free weights and machines, incorporating pauses to increase the difficulty of each movement.
5The Cutting Phase Process
To prepare for competition, she transitioned to a cut phase in January, reducing caloric intake while maintaining heavy strength training. She added 45 to 50 minutes of cardio on stair steppers or ellipticals after lifting. Additionally, she finished every workout with a core circuit to enhance muscle definition for the stage.
6Recovery and Injury Prevention
Recovery is a non-negotiable component of her training regimen. She performs light stretching after every session and dedicates at least one hour on off days to deep stretching with resistance bands and foam rollers. These practices are essential for maintaining mobility and reducing the risk of injury during her intense training.
7Systemic Approach to Strength
Pradhan views strength as a holistic system encompassing training, nutrition, sleep, and mental health. Rather than attempting radical changes, she started with 20-minute gym sessions. She emphasizes that small, manageable adjustments to her routine, such as changing foot stance during squats, allow for continuous progress without needing to reinvent her workouts.
8Sustainable Fitness for Longevity
At 52, Pradhan continues to compete, viewing strength training as a long-term investment in her health and joy. She advocates for scheduling workouts like any other professional commitment to ensure consistency. Her journey highlights that starting over is possible at any age, provided one values their own time and effort.
Original article: Women's Health — Building Muscle in Midlife: A Bodybuilder's Journey at 52