What does menopause do to your muscles?
Muscle mass and strength tend to decline with age, and the menopause transition may contribute to changes in body composition. The good news is that muscle remains responsive to resistance training, making strength training especially valuable during and after menopause.
How much muscle do you lose?
Age-related muscle loss is gradual and varies considerably between individuals. Physical activity, strength training, nutrition, health and genetics all influence how much muscle you maintain.
Muscle is important for far more than appearance: it supports strength, mobility, metabolic health and independence as we age.
Why can muscle loss accelerate around menopause?
Changes in sex hormones may affect muscle physiology, while ageing itself is a major factor. In addition, poor sleep, low activity, inadequate protein intake and prolonged energy restriction can make it harder to maintain muscle.
Older muscle can also become less responsive to small amounts of dietary protein, which makes adequate protein and resistance training particularly important.
What are the consequences of losing muscle?
- Less strength for everyday activities
- Changes in body composition
- Lower physical capacity and faster fatigue
- Greater difficulty maintaining mobility as you age
- A higher risk of falls and loss of independence later in life
Strength training also supports bone health, which becomes increasingly important after menopause.
Which type of training helps most?
Resistance training is the most direct way to maintain and build muscle. Training the major muscle groups at least twice a week is a useful foundation for many adults, adjusted to your level and recovery.
Cardio remains important for cardiovascular fitness, but it does not replace strength training. At bbb you can combine StrongHer, Hot Power and personal workouts with cardio, Yoga and Pilates.
What should you eat to maintain muscle?
Protein provides the amino acids needed for muscle maintenance and repair. Useful plant-based sources include tofu, tempeh, seitan, edamame, beans, lentils, chickpeas, nuts and seeds.
- Spread protein across the day rather than relying on one protein-heavy meal.
- Choose varied protein sources to obtain a broad range of amino acids.
- Pay attention to vitamin D, which is important for muscle and bone health.
- Limit alcohol, particularly when it affects sleep and recovery.
- Avoid overly restrictive dieting, which can make muscle maintenance harder.
Is it ever too late to become stronger?
No. Older adults can still improve strength and muscle function with appropriate resistance training. Starting earlier helps preserve what you have, but beginning in your sixties, seventies or beyond can still be worthwhile.
Consistency matters. A sustainable routine with regular strength training, enough protein and recovery is more useful than occasional extreme sessions.
Book your free trial and discover how bbb helps women build strength at every stage of life.