4 Benefits Of Building Muscle Mass In Menopause & Beyond
As women transition into perimenopause and beyond, the importance of muscle mass and strength becomes increasingly evident. While we often focus on the well-known effects of hormonal changes during menopause—such as reduced oestrogen levels, hormonal imbalances, and weight gain—we tend to overlook the concern for muscle loss. This age-related muscle loss, known as sarcopenia, can have far-reaching consequences beyond aesthetics.
The menopause is a normal physiological change. Linked to age, it results from the decline in the production of oestrogen and progesterone, which leads to the cessation of the menstrual cycle. The period during which these hormones decline is called the perimenopause and can sometimes begin up to 10 years before the actual menopause. What are the effects? How can you continue to train effectively?
Hormonal fluctuations and muscle mass
Starting as early as our 30s, our bodies begin to lose muscle —a decline that accelerates with age. Inactive adults can lose up to 8% per decade! Sarcopenia has been linked to higher risks of diabetes, cardiovascular disease, and even dementia. During menopause, the decline in oestrogen levels and inadequate nutrition directly impact muscle mass.
4. Benefits of building muscle mass during perimenopause
1. Improved metabolism and blood sugar control
Maintaining a strong muscular system positively affects your metabolism, aiding in blood sugar stabilization. Recent studies confirm that higher muscle mass correlates with improved insulin sensitivity, which is beneficial for women going through menopause, as they are at higher risk of developing type 2 diabetes.
2. Reduction in abdominal weight gain
Abdominal fat tissue is associated with higher levels of systemic low-grade inflammation, contributing to elevated cholesterol levels and an increased risk of developing atherosclerosis. A 2023 study found that regular strength training programs (2-3 days per week) for women over 50 reduced abdominal weight gain, lowered systemic inflammation, and improved lean muscle mass.
