Are you a woman going through menopause and feeling discouraged by the common belief that building muscle in menopause is impossible at this stage of your life?
You’re not alone. There is so much misinformation out there. In this post, I will debunk the top 9 myths surrounding muscle building in menopause and provide you with proven strategies to help you build muscle and gain strength in perimenopause and beyond.
Myth #1 – “It’s Too Late to Build Muscle After Menopause”
Fact: Muscle can be built at any age with proper training and nutrition.
Scientific studies consistently show that women in their 50s, 60s, and even 70s can build muscle and strength with resistance training. While the rate of muscle growth may slow slightly with age, progress is absolutely possible.
What the research shows:
- Research highlights that muscle protein synthesis (the process of building new muscle) responds well to strength training in older adults.
- A 2019 review in Frontiers in Physiology found that resistance training improves muscle mass and strength across all age groups, even in those with no prior fitness experience.
- Studies also show that strength training increases bone density and improves joint health, making it doubly important for menopausal women.
The research really proves that it is never too late to start a strength training program. You don’t need to be an athlete or have prior experience with strength training to get the benefits later in life.
The best advice here if you have never strength trained before is to invest in a few personal training sessions. A personal trainer will help you to find an exercise program that works for your body and lifestyle and ensures that you are performing the exercises in a safe manner.
To learn more about the benefits of strength training, read this post:
Benefits of Strength Training in Perimenopause
Myth #2 – “I Will Get Too Bulky if I Lift Weights”
It is highly unlikely that you will get too bulky if you lift weights. I have never met a woman who has experienced this. We do not have enough testosterone to get “bulky” even if we lift heavy, eat enough protein and meet our calorie needs.
Instead, strength training will help us to get a nice “lean” appearance vs. a “bulky” appearance. The idea that lifting weights makes us bulky stems from outdated stereotypes often perpetuated by the media. When was the last time you saw a “bulky” woman?
In my opinion we put too much emphasis on the aesthetic results of lifting weights. We should instead focus on strength and our ability to perform in life.
Myth #3: Cardio Is Better for Weight Loss in Menopause”
While cardio does burn calories during exercise, it does not help us to build or maintain muscle. In fact, overdoing cardio can actually lead to muscle loss of you’re not careful.
Ever heard of the term “skinny fat”? By only doing cardio type exercises you will and can definitely lose weight. This often results in less muscle mass. Being under muscled can increase your risk for bone fractures later in life. Another reason to strength train over cardio.
That being said, cardio is not bad. It is great for our cardiovascular health and endurance. It is definitely important to include cardio in your workout routine along with strength training. It is all about balance.
The recommended amount of weekly exercise for menopausal women is:
At least 150 minutes of moderate-intensity physical activity (i.e. brisk walking, moderate cycling, swimming, rowing)
At least 2 strength training sessions
Myth #4 – “Protein Requirements Don’t Change During and After Menopause”
Truth: We actually need more protein as we age. This is because our body becomes less efficient at processing protein and the loss of estrogen means that our muscles need more protein to help stimulate growth and maintain the muscle mass we already have.
Protein is important throughout the day but more so before and after a workout. An easy rule of thumb for calculating your protein needs is to aim for 1 gram of protein per pound of lean body weight. For example, a 120-pound women wanting to maintain her current weight should aim for 120 grams of protein per day.
For more details on the importance of protein in menopause, check out the following blog posts:
How to Calculate Protein for Women Who Strength Train
Best Vegan Muscle Building Protein Sources
Simple Ways to Meet Protein Goals, especially on a Vegan Diet
- Breakfast Ideas: Start the day with a protein-packed smoothie using plant-based protein powder, fortified almond milk, spinach, and chia seeds.
- Lunch and Dinner: Incorporate protein-rich foods like lentils, chickpeas, tempeh, tofu, seitan, and edamame. Combine with whole grains (e.g., quinoa, farro) for a complete amino acid profile.
- Snacks: Choose roasted chickpeas, nut butter on whole-grain toast, or protein bars made with vegan ingredients.
- Meal Prep: Batch-cook high-protein vegan dishes such as lentil curry, tofu stir-fry, or tempeh tacos for convenience.
- Supplements: Consider using plant-based protein powders to fill in gaps, especially after strength-training sessions.
Myth #5 – “Lifting Heavy Is Dangerous for Women in Menopause”
Truth: Strength training is safe for most women and can actually decrease our risk of osteoporosis.
Strength training puts stress on our bones which sends a stimulus for increasing bone density. Stronger muscles will help to protect our joints, help with our balance and reduce our fall risk. So not lifting weights is actually more dangerous.
That being said, if you have never strength trained before, it can seem scary and overwhelming. To ensure your safety and prevent injury, make sure you are following a structured program, using proper form and slowly progressing as you get more confident. This is best done with the guidance of a personal trainer and a great investment in your health and longevity.
Myth #6 – “You Need a Gym Membership to Strength Train”
Truth: You can get a great strength training workout at home with minimal equipment.
I love working out at home for the following reasons:
- No wasted time in the car traveling to and from the gym
- I can work out whenever I want
- I don’t have to worry about people looking at me
- I can wear whatever I want
- I don’t have to wait around for equipment
- I don’t have to spend money on a monthly membership
Examples of Effective At-Home Workout Setups
- Equipment Options: Dumbbells, kettlebells, resistance bands, or adjustable weights are compact and affordable for home use.
- Bodyweight Training: Moves like squats, push-ups, planks, and lunges can be highly effective and require no equipment.
- Digital Resources: Online classes, YouTube videos, or apps can provide structured workout routines for at-home use.
You can also workout outdoors. Here are some ideas:
- Use a sturdy park bench for step-ups or tricep dips.
- Carry weighted backpacks for uphill walks or hikes.
- Utilize playground equipment for pull-ups or hanging leg raises.
- Engage in outdoor circuit training combining bodyweight exercises and resistance bands.
Myth #7 – “Menopause Causes Automatic Muscle Loss”
Truth: The loss of muscle mass in menopause is mostly like due to inactivity combined with decline in our estrogen levels.
- Sarcopenia, the age-related decline in muscle mass, is often attributed to inactivity rather than menopause alone.
- Hormonal changes during menopause (e.g., decreased estrogen) can make it harder to maintain muscle, but this is counteracted by staying active and eating adequately.
Steps to Maintain and Build Muscle During This Life Stage
- Strength Train Regularly: Aim for at least 2-3 sessions per week targeting all major muscle groups. Progressive overload is key to seeing results.
- Prioritize Protein: Ensure adequate protein intake distributed throughout the day. Aim for 20-30 grams per meal.
- Stay Active: Incorporate other forms of movement such as walking, yoga, or swimming to complement strength training.
- Rest and Recovery: Allow muscles time to repair and grow by incorporating rest days and prioritizing sleep.
- Set Goals: Focus on measurable progress like lifting heavier weights, increasing reps, or improving form to stay motivated.
Menopause is a natural transition, not a barrier or excuse to not do anything. With the right strategies, we can maintain and even enhance our muscle mass and strength during this time.
Myth #8 – “Strength Training Isn’t Effective Without Testosterone”
Truth:
- While testosterone plays a role in muscle building, it’s not the only hormone involved. Estrogen, which declines during menopause, also supports muscle repair and regeneration.
- Post-menopause, the body still produces small amounts of estrogen, and muscle growth remains possible with consistent training and proper nutrition.
- Growth hormone and insulin-like growth factor-1 (IGF-1) are also critical for muscle development and respond positively to strength training, regardless of age or hormonal shifts.
Studies show that older women engaging in resistance training gain muscle mass, strength, and functional fitness. For example, a 2018 study published in Menopause found that resistance training improved muscle strength and body composition in postmenopausal women. Anecdotal evidence and testimonials from women who begin strength training later in life demonstrate significant gains in strength, muscle tone, and overall health. While hormonal changes may slightly alter the pace of progress, muscle growth is still achievable with a dedicated strength training program.
Myth #9 – “I Have to Work Out for Hours to See Results”
Truth: You can achieve tremendous results by working out for 30-40 minutes 2-3 times a week.
- Effective strength training focuses on intensity, proper form, and progressive overload rather than time spent in the gym.
- Shorter, high-quality workouts targeting major muscle groups can yield excellent results, especially when paired with adequate recovery.
- Overtraining or excessively long workouts can lead to fatigue, burnout, and diminished returns.
Sample Effective Workouts (30-40 Minutes of Focused Strength Training)
- Full-Body Circuit (30 Minutes):
- 3 sets of 8-10 reps for each:
- Squats
- Push-ups or dumbbell bench press
- Bent-over rows with dumbbells
- Plank (30-60 seconds)
- Minimal rest between sets to keep the intensity high.
- 3 sets of 8-10 reps for each:
- Lower Body Focus (40 Minutes):
- Deadlifts: 4 sets of 8 reps
- Bulgarian split squats: 3 sets of 10 reps per leg
- Glute bridges: 3 sets of 12 reps
- Calf raises: 2 sets of 15 reps
- Upper Body Focus (30 Minutes):
- Overhead press: 3 sets of 10 reps
- Dumbbell rows: 3 sets of 8-10 reps per arm
- Lateral raises: 2 sets of 12 reps
- Bicep curls: 2 sets of 15 reps
Conclusion
The main take away from this article is that it is never too late to start strength training and build muscle. There are so many benefits, not only will you look good, but you will also improve your mental health, reduce your fall risk later in life, have better sleep and be more independent as you age.
Check out the following blog posts for more information:
- Strength Training for Women Over 40: A How to Guide
- Quick and Easy High Protein Vegan Meal Prep
- 5 Tips for Building Muscle After 40
Download my FREE guide to building muscle in menopause.
Thanks for reading. Let me know in the comments below if you have any questions or requests for future blog posts. Have a great week!
