44-Year-Old Mum Danielle Cooper, Who Won Two British Bodybuilding Titles, Shares Her Fitness Secret for Women
Danielle Cooper, a 44-year-old mother of two, took up bodybuilding at the age of 40 and has since won multiple competitions, including two British titles. She has shared her advice for women looking to improve their fitness, emphasising the importance of nutrition, walking and the right mindset.
Cooper believes women should start with the basics rather than feel overwhelmed by complicated workout routines. For those unsure where to begin, she recommends making nutrition a priority and increasing daily physical activity.
“And walking steps are king,” she said, highlighting walking as a practical way to build a consistent fitness routine.
Her experiences further highlight the value of patience and discipline. Being consistent with training, nutrition, and recovery is a must, mostly for competitive bodybuilders.
Danielle Cooper began bodybuilding at 40
She started competing in bodybuilding in 2024 while raising her family and managing an online coaching business. Speaking to BBC Radio Lancashire, she explained that turning 40 motivated her to pursue something for herself.
“It all started when I turned 40. My focus was my kids, my family, the family business, and I just wanted something for me that I could pour my energy into,” she said.
Initially, Cooper lacked confidence and kept her first competition preparation a secret because she feared failure.
“For my first ever show, I did the prep in secret, because I was so scared of failing or just not completing it,” she said.
Since then, she has won multiple competitions, including two British titles. However, she acknowledges that bodybuilding requires considerable patience and mental strength. Describing the sport, she said it was “not for the faint-hearted; there is a lot of delayed gratification”.
Why Cooper returned to fitness at 40
Cooper said she had been interested in fitness from a young age and had worked at a gym early in her career. However, she admitted that she had not always maintained a consistent fitness routine.
“I have always been into fitness. I worked at a gym early in my career, but I have not always been fit,” she said.
She also reflected on how priorities can change with age and family responsibilities, noting that women can sometimes put themselves last after having children.
Although Cooper had tried bodybuilding in her twenties, she struggled to follow through at the time. Returning to the sport at 40 gave her another opportunity to pursue her interest with a different mindset.
“Anyone can do it, but you have to have the right mindset. I tried in my twenties and failed miserably,” she said.
How long does it take to prepare for a bodybuilding competition?
According to Cooper, preparing for a bodybuilding competition can take up to two years. The process involves different phases, including building muscle before transitioning into a calorie deficit as the competition approaches.
Despite her achievements, Cooper said the experience after a competition can be emotionally challenging. After focusing intensely on preparation for an extended period, returning to everyday life can take time.
“I felt quite lost after my first competition, because I had been focused for so long. It was so surreal. I had to take my time getting back into normality,” she said.
Her advice for women looking to improve their fitness is to begin with manageable changes, prioritise nutrition, walk more, and develop the mindset needed to stay consistent.