How to Build Muscle After Menopause
The short answer on how to build muscle after menopause: LIFT HEAVY THINGS!
But, I understand that statement is super nuanced and leaves a lot of questions like:
How much weight?
How often?
What exercises should i do?
So... let's talk about it.
Before we dive in, I want to invite you to grab a free resource of mine that can help you get started with building muscle after menopause.
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
Understanding Menopause and the Effect Menopause Has on Muscle
Before diving into how to build muscle during menopause let's briefly discuss what menopause entails and the symptoms you can expect during menopause.
Hormonal changes during menopause: Menopause typically occurs in a woman's mid-40s to mid-50s and is characterized by the cessation of menstruation. Menopause is characterized by a decrease in the production of estrogen and progesterone, two key hormones responsible for regulating the menstrual cycle and maintaining various aspects of female health. This hormonal shift triggers a range of physical and emotional changes in menopausal women.
Common symptoms of menopause: Menopause symptoms can vary greatly among women but often include hot flashes, night sweats, mood swings, sleep disturbances, and vaginal dryness. Additionally, many women experience changes in body composition, such as weight gain and a redistribution of fat to the abdominal area.
Health Concerns during menopause: Beyond the symptoms, menopause can also bring about health concerns. Decreased estrogen levels can lead to a higher risk of osteoporosis and heart disease. Changes in blood sugar regulation can lead to pre-diabetes and type 2 diabetes.
The Reason We Need More Muscle After Menopause
Before we talk about gaining muscle, let's talk about what is known about what actually happens to lean muscle mass after menopause.
Research shows the following about muscle and menopause:
Women lose 3-5% of muscle mass per decade starting at 30 unless you take steps to preserve it.
By 50, strength losses can be as high as 15% a decade.
By 60 muscle mass is lost at a rate of 1-2% a year.
Fewer than 20% of women lift weights at least 2x a week.
What this means: unless you’re training and fueling your body properly, you are losing muscle and gaining with each passing year.
The good news is that building lean muscle and strength while boosting your metabolism through strength training is the solution.
The benefits of strength training (much more than JUST getting stronger!)
When we add strength training into our lives after menopause, we know that the goal is to get stronger. But, here are some other benefits of strength training during menopause that you might not know:
Reduces Cardiovascular Risk: Evidence that it can reduce the mortality of cardiovascular diseases by up to 19%.
Improves Blood Sugar Regulation: Improves insulin sensitivity to better regulate blood sugar levels..
Builds Stronger Bones: Increases bone density and reduces the risk of osteoporosis.
Boosts Brain Health: Triggers a cascade of muscle-based proteins that help create new connections in the brain.
Lowers Mortality Risk: Regular resistance training is associated with reduced mortality risk from disease, complications, accidents, or other exposures.
Shifts Your Focus: Encourages women to focus on physical strength and power, rather than weight or size.
Building Muscle After Menopause
At this point, you can likely see that building muscle after menopause is super important for many aspects of health. So, how can you build it?
The simple answer: get consistent with strength training and use heavy weights.
While heavy is relative, it's important to understand that you need to be using weights that are heavier than your typical bag of groceries.
Reaching for the 2-5 pound weights isn't going to cut it when it comes to increasing muscle mass and maintaining/improving your bone density.
You want to aim for at least two to three sessions per week, focusing on compound movements like squats, deadlifts, and bench presses, which work multiple muscle groups simultaneously.
Gradually increase the weights you lift, ensuring they are heavier than everyday objects to stimulate muscle growth effectively.
Where to start
It can feel incredibly overwhelming to know where to start with strength training, especially if you don’t feel like you know what you’re doing when it comes to lifting weights and getting stronger.
Here are a few ways I can help you:
Get on the waitlist for my 1:1 Meno-Strength RX program: Personalized monthly fitness programming for women in menopause and midlife developed by a Doctor of Physical Therapy.
Empower Hour: 1:1 Coaching Session: This highly personalized session can be centered around a specific area that you need coaching on to help you meet your goals and answer any questions you have about menopause and strength training. You will leave this call with a newfound clarity and direction to help you move forward.
Grab my FREE Meno-Strength Sampler (just fill out the form below!): A look inside my Meno-Strength 8-Week program and a way for you to get started TODAY!
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
