We lose approximately 3-8% of our skeletal muscle every decade after reaching the age of 30. [1] Once women reach perimenopause, they face an increased risk of muscle loss. 

The hormone estrogen plays a significant role in muscle metabolism. So, as hormone levels naturally decline, the risk of muscle loss increases. [2] Our muscle tissue becomes less responsive to small amounts of protein as we age, which can further accelerate the rate of muscle loss. [3]

The good news is that you can maintain, and even enhance, your lean muscle mass during perimenopause, menopause, and post-menopause. It is crucial to consume sufficient protein, distributed evenly throughout the day, as it provides the body with amino acids, necessary components for lean muscle. However, to develop muscle, it's essential to also incorporate exercise like resistance training into your routine.

Lean muscle: an essential component of overall health

Preserving lean muscle is essential for healthy aging. Lean muscle helps the body maintain a heightened metabolism because lean muscle tissue demands more energy even when we are at rest compared to our adipose (fat) reserves. The greater the amount of lean muscle in your body composition, the more calories you will naturally burn during the day. 

Lean muscle is also an indicator of improved bone health because of the strengthening impact of muscle on our bones. Developing strength, particularly in our lower body, also improves and maintains overall balance and stability. Individuals with reduced muscle mass face a 2.3 times higher likelihood of experiencing falls and bone fractures. [4]

The role of exercise and resistance training in improving overall health

While diet and nutrition are important; you won’t prevent age-related muscle loss without incorporating resistance training. For those trying to lose weight, additional health benefits include 20% greater initial weight loss and better weight maintenance after a year when compared to dietary restriction alone. 

Muscle tissue is even recognized as an endocrine organ that helps to maintain insulin sensitivity, making building muscle and maintaining good muscle mass a crucial component of healthy aging. [5]

What is resistance training?

Resistance training, also known as strength training or weight training, involves using resistance to build strength. 

The Centers for Disease Control and Prevention (CDC) recommends adults engage in muscle-strengthening exercises at least two times per week, targeting all the major muscle groups; which include legs, hips, back, abdomen, chest, shoulders, and arms. 

Resistance training: putting it into practice

To reap the benefits, it is important to challenge yourself during these exercises, pushing to the point where performing another repetition becomes difficult without assistance. 

The CDC defines a repetition as a complete movement, such as lifting a weight or doing a sit-up. Aim for 8-12 repetitions per exercise, which constitutes one set. For optimal benefits, strive to do at least one set of muscle-strengthening activities, but aim for two or three sets for enhanced results.

In addition to weightlifting, there are various ways to practice resistance training. These alternatives consist of using resistance bands, performing exercises that utilize body weight, participating in gardening, or practicing yoga.

One of the benefits of weight training is that you can do it from the comfort of your own home with minimal or no equipment. 

Wondering where to start? Squats, toe touches, leg raises, and lunges are examples of exercises that will help you improve your strength and work out your muscles. If you are over 65 years old, it is advisable to include activities that enhance balance, such as walking in reverse, balancing on one leg, or utilizing a wobble board.

Take charge of your health

Explore resistance training at least two days a week, strengthening all the major muscle groups. Don’t forget about balance activities if you are 65 years or older. If you experience any issues that limit your mobility or you have concerns about your fitness or health, you should speak with a provider about how you can incorporate exercise and movement into your daily routine.

Visana clinicians are specially trained to diagnose, treat, and manage a wide range of women's health conditions, including menopause. 

Alongside expert medical care, we provide additional support for patients through our optional care programs. Manage menopause symptoms by working with Visana’s health coaches to develop plans for good nutrition; adopt movement and exercise into everyday life; and receive ongoing support as you navigate your treatment. 

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