How can you prevent muscle loss during menopause?

You can help limit muscle loss during menopause by combining regular strength training with enough protein and recovery. Muscle mass naturally changes with age, and the menopause transition can make maintaining strength even more important.

Why do women lose muscle during menopause?

Ageing is associated with a gradual decline in muscle mass and strength. Hormonal changes around menopause may contribute to changes in body composition, while activity level, nutrition, sleep and overall health also play an important role.

Less muscle mass can affect strength, mobility and energy expenditure. The positive side is that muscle responds to training at every age.

Which training helps most with maintaining muscle?

Strength training is the key form of exercise for maintaining and building muscle. Resistance gives your muscles a reason to adapt and become stronger. Training major muscle groups at least twice a week is a useful foundation for many adults, adapted to your level and recovery.

At bbb, strength-focused workouts include StrongHer, Hot Power and personal workouts. Cardio, Yoga and Pilates can complement strength work as part of a varied programme.

What should you eat to support muscle during menopause?

Protein provides the amino acids your body needs to maintain and repair muscle. Plant-based protein sources include tofu, tempeh, edamame, beans, lentils, chickpeas, seitan, nuts and seeds.

• Include protein throughout the day: spreading protein across meals can make it easier to reach your needs.
• Choose varied plant-based sources: variety helps provide a broad range of amino acids and nutrients.
• Pay attention to vitamin D, calcium and B12: these nutrients deserve attention in a healthy diet, particularly as we age.
• Combine nutrition with training: protein and strength training work together.

What role do hot cabin workouts play?

At bbb, the hot cabin is one of the ways you can do a focused workout. The cabin is heated to around 40°C while your head remains outside. Many women enjoy the warmth, but maintaining muscle still depends primarily on progressive strength training, adequate nutrition and recovery.

When will you notice results from strength training?

Strength can begin to improve within the first weeks of consistent training, while visible changes in muscle mass generally take longer. Progress differs from woman to woman and depends on your starting point, training, nutrition and recovery.

Consistency matters more than a short burst of intensive training. A routine you can maintain is the best basis for staying strong through menopause and beyond.

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