As women transition through perimenopause and menopause, many experience changes in body composition that can feel frustrating and out of control. One of the most significant changes during this time is the loss of muscle mass, which can impact strength, metabolism, and overall health. Prioritizing muscle-building activities, such as strength training, is one of the best ways to combat these changes and maintain a vibrant, healthy body.
Muscle Loss During Perimenopause and Menopause
The average woman loses approximately 3-8% of her muscle mass per decade after the age of 30, with the rate accelerating during perimenopause and menopause due to declining estrogen levels. This natural decline in muscle mass, known as sarcopenia, contributes to:
- Reduced strength and endurance.
- Slower metabolism, making it easier to gain weight.
- Increased risk of falls and fractures due to weaker bones and muscles.
The Role of Strength Training
Strength training with progressive overload is the most effective way to maintain and build muscle during perimenopause and menopause.
What is Progressive Overload?
Progressive overload involves gradually increasing the resistance, repetitions, or intensity of your workouts to continually challenge your muscles and promote growth.
Recommended Strength Training Guidelines
- Frequency: At least 2–3 times per week.
- Intensity: Use weights that feel challenging for 8–12 repetitions.
- Duration: Sessions lasting 30–45 minutes are effective.
Incorporating compound movements like squats, deadlifts, and push-ups can target multiple muscle groups and provide maximum benefits.
Muscle Mass and Bone Health
The relationship between muscle and bone is closely connected. The same forces that stimulate muscle growth also stimulate bone remodeling, improving bone density and reducing the risk of osteoporosis—a common concern during menopause.
How Strength Training Builds Bone
- Weight-bearing exercises apply mechanical stress to bones, signaling them to rebuild and strengthen.
- Increased muscle mass improves balance and stability, reducing the risk of fractures from falls.
Metabolic Benefits of Higher Muscle Mass
Muscle is metabolically active tissue, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate (RMR). Benefits include:
- Improved Insulin Sensitivity: Reduces the risk of type 2 diabetes.
- Enhanced Fat Loss: Helps combat the redistribution of body fat commonly seen during menopause.
- Increased Energy Levels: Stronger muscles contribute to better physical performance and endurance.
Getting Started with Strength Training
For women new to strength training, starting can feel intimidating. That’s why we’ve created:
- Perimenopause Women’s Starter Strength Training Program
- Menopause Women’s Starter Strength Training Program
These programs are designed for beginners and can be performed at home with minimal equipment or at fitness facilities. They focus on foundational movements to build strength, confidence, and sustainable habits.
Further Resources
- Strong Women Stay Young by Miriam Nelson, PhD
- The New Rules of Lifting for Women by Lou Schuler and Cassandra Forsythe
- Research Articles:
Strength Training at Antigravity Wellness
At Antigravity Wellness, fitness coaching is an integral part of our services. We specialize in helping perimenopausal and menopausal women build strength, improve muscle mass, and achieve their health goals. Our virtual coaching services provide personalized guidance to help you succeed faster than going it alone.
If you’re ready to get stronger and build muscle during this transformative time, schedule a brief initial consult today to learn more about our programs and how we can support you.
