Muscle loss in menopause is no secret. But did you know that you have the ability to prevent muscle loss and in fact, even gain muscle during perimenopause and after menopause?
What?
Yeah, that’s right, you have the ability to take control and change your body. In this blog post I will go over why we lose muscle with age and give you a detailed plan on how to prevent it.
Why We Lose Muscle in Menopause
Losing muscle mass, also known as sarcopenia, is a natural part of aging. Starting around age 30, we begin to lose about 3-8% of our muscle mass per decade, with the rate increasing after age 60. By the time women reach perimenopause and menopause, this decline can feel even more pronounced, thanks to hormonal changes (i.e. decrease in estrogen and progesterone).
Here are the main culprits:
- Hormonal Shifts: Estrogen plays a key role in maintaining muscle mass. During menopause, estrogen levels drop, leading to decreased muscle protein synthesis.
- Decreased Physical Activity: Many people naturally become less active as they age, which accelerates muscle loss.
- Nutritional Gaps: Protein intake often decreases with age, yet older adults require more protein to maintain muscle.
- Chronic Inflammation: Low-level inflammation, common as we age, can interfere with muscle repair and growth.
The good news? You don’t have to accept muscle loss as inevitable.
How to Prevent Muscle Loss and Build Strength
Preventing muscle loss as you age isn’t complicated, but it does require intentionality. Here’s your step-by-step plan:
1. Strength Training is Non-Negotiable
Strength training is the most effective way to prevent and reverse muscle loss. It stimulates muscle protein synthesis, which is the process your body uses to repair and grow muscle tissue.
- Start with 2-3 Sessions Per Week: Focus on major muscle groups using weights, resistance bands, or bodyweight exercises.
- Progress Gradually: Challenge your muscles by increasing the weight, reps, or intensity over time.
- Incorporate Compound Movements: Compound movements are exercises that move more than one joint and engage multiple muscle groups. Exercises like squats, deadlifts, and push-ups are great examples. Not only are compound movements great at building muscle but they also help with posture, coordination and mobility.
To get started with strength training, download my FREE guide which contains a sample 7-Day training program.
2. Prioritize Protein Intake
Protein is the building block of muscle, and your body’s ability to use protein efficiently decreases with age. You should be getting around 1.6-2.2 grams of protein per kilogram of body weight per day. This is about 1 gram per pound of ideal body weight.
- Aim for 20-30 Grams Per Meal: Include protein-rich foods like tofu, tempeh, lentils, beans, and seitan.
- Consider a Post-Workout Protein Boost: A protein shake or snack can help with muscle recovery and growth.
3. Don’t Skip Recovery
Rest and recovery are just as important as your workouts. Muscle repair and growth happen during rest, not during exercise.
- Get Enough Sleep: Aim for 7-9 hours per night to support muscle recovery and overall health.
- Incorporate Active Recovery: Light yoga, stretching, or walking can improve circulation and aid recovery.
- Rest Between Strength Training Sessions. Allow for 1 day of rest or active recovery between strength training sessions. For example, don’t do back to back strength training sessions. A common schedule would be to strength train Monday, Wednesday, Friday and then the other days perform other activities and exercises.
4. Focus on Hormonal Health
While you can’t control the natural decline in estrogen, you can support hormonal health with lifestyle choices.
- Manage Stress: Chronic stress can increase cortisol levels, which may contribute to muscle breakdown.
- Prioritize Gut Health: A healthy gut supports nutrient absorption, including protein. Include fermented foods like sauerkraut, kimchi, and plant-based yogurt.
5. Stay Consistent
Consistency is the secret sauce. Commit to your strength training and nutrition plan for the long term, and you’ll see results.
Conclusion
Losing muscle with age isn’t inevitable. By incorporating strength training, prioritizing protein, and supporting your body through proper recovery and hormonal balance, you can maintain and even build muscle at any stage of life.
Remember, it’s never too late to start. Your body is incredibly adaptable, and with the right approach, you have the power to change it for the better.
Ready to take the first step? Commit to one small change today—whether that’s adding a strength workout to your week, increasing your protein intake, or setting a goal to get more sleep. Your future self will thank you.
Afraid to go alone or don’t know where to start? Consider my 90-Day 1:1 coaching program where I give you the tools and guidance you need to help you build muscle and get your health on track.
