44-year-old mum Danielle Cooper who won 2 British bodybuilding titles shares her fitness secret for women, says 'anyone can do it but...'

Danielle Cooper, 44, is a mother of two children, and she took up bodybuilding at the age of 40 only to win multiple competitions, including two British titles. She has shared the fitness secret that helped her achieve success in the field of fitness. Cooper's has an advice for women who want to improve their fitness. According to her, one should start with the basics rather than feel overwhelmed by complicated workout routines.

If you are clueless and do not know where to start, then first and foremost, you need to fix your nutrition. She also highlighted that walking as a practical way to increase daily physical activity, particularly for people who are trying to establish a consistent fitness routine. "And walking - steps are king," she added. The process requires consistency with training, nutrition and recovery over an extended period.

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Danielle Cooper began bodybuilding at 44

At the age of 44, Danielle Cooper began participating in bodybuilding competitions in 2024. Since then, she has juggled the sport with family life and running her own online coaching business. Speaking to BBC Radio Lancashire, Cooper said: "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."

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She did not have confidence initially, and hence decided to keep her competition a secret. "For my first ever show, I did the preparation in secret, because I was so scared of failing or just not completing it," she said. But since then, Cooper has won multiple competitions, including two British titles. Bodybuilding, according to her, requires patience, discipline and a strong mindset. She describes it as "not for the faint-hearted, there is a lot of delayed gratification".

Why Cooper returned to fitness at 40

Danielle Cooper recalled that she was interested in fitness since a young age, adding that she had worked at a gym early in her career. But she was not consistent with her workouts. "I have always been into fitness. I worked at a gym early in my career, but I have not always been fit. "There were times when I was younger when I liked to go out for a drink. And when you have children you put yourself last, I think, as a woman."

Although Cooper had tried bodybuilding in her twenties, she struggled to follow through with it. 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?

Danielle Cooper explained that bodybuilding requires extensive preparation, with competitors working through different phases to build muscle and prepare for the stage. Preparation can take up to two years, she said. It involves a muscle-building phase followed by a transition into a calorie deficit, which gradually increases as the competition approaches.

Cooper said the results do not come overnight, making patience and commitment essential. She also highlighted the mental challenges of the sport, explaining that competitors must remain focused even when progress feels slow. Despite her success, Cooper said competing can be emotionally demanding, particularly after spending months working towards a single event.

"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."