How Perimenopause and Menopause Affect Muscle Building in Women
- Admin
- Sep 26, 2025
- 4 min read
As women navigate different life stages, their bodies experience changes that can impact health and fitness. Perimenopause and menopause are two significant transitions that can influence how women build and maintain muscle. Understanding these changes is vital for women who want to stay fit and strong during this phase of life.
What Are Perimenopause and Menopause?
Perimenopause is the transition leading up to menopause, which is defined as 12 consecutive months without a menstrual period. During perimenopause, women may experience hormonal fluctuations, especially in estrogen and progesterone. These changes can result in various physical symptoms like weight gain, mood swings, and muscle mass changes.
Menopause generally occurs in women in their late 40s to early 50s. The drop in estrogen levels during this time can heavily impact muscle mass and strength. For instance, studies show that women can lose up to 10% of their muscle mass within the first five years after menopause. This makes it essential for women to adapt their fitness routines to counteract these effects.
Hormones and Muscle Building
Hormones play a crucial role in muscle development. Oestrogen particularly supports muscle growth by promoting protein synthesis and reducing muscle breakdown. When oestrogen levels decline during perimenopause and menopause, many women find it more challenging to build and retain muscle.
While testosterone is present at lower levels in women compared to men, it still plays an essential role in muscle strength and growth. The balance between these hormones is vital for optimal muscle function. As hormonal shifts occur, women may need to change their strength training and nutrition strategies.
Muscle Mass and Strength Changes
Research shows that the average woman may lose as much as 25% to 30% of her muscle mass between ages 30 and 70, with significant loss occurring post-menopause. This decline can lower strength, raise injury risks, and slow metabolism. As muscle mass diminishes, women may notice an increase in body fat, especially around the abdomen, complicating fitness goals.
The science...
Oestrogen is responsible for stimulating the satellite cells in muscle that to grow and develop. It's also responsible for how strong actin and myosin come together to cause a muscle contraction. Myosin and actin bond together and shorten the fibres to cause muscle contraction. Oestrogen is responsible for how strong myosin attaches to actin. So when we start to have different levels of estrogen, that combination of actin and myosin is off kilter. So we don't have as much strength because we can't stimulate the muscle fibres to contract as strongly as they used to. In peri & post menopause we need to be lifting heavy to invoke a response to trigger growth in bone & muscle and include High Intensity effort that invoke a cardiovascular response as well.
Therefore women should focus on resistance training. Weight lifting can help preserve and build muscle mass. Studies suggest that strength training at least two to three times a week can counteract hormonal changes and promote overall health.
Nutrition for Muscle Growth
Proper nutrition is key for muscle growth, particularly during perimenopause and menopause. A protein-rich diet is essential, as protein provides the building blocks for muscle repair and growth. Women should aim to include varied protein sources such as:
Lean meats: chicken, turkey, and lean cuts of beef
Fish: especially fatty fish like salmon, rich in omega-3s
Dairy: yogurt, cottage cheese, and milk
Legumes: beans, lentils, and chickpeas
Plant-based proteins: tofu and quinoa
In addition to protein, women should consume healthy fats and carbohydrates. Omega-3 fatty acids can help reduce inflammation and support muscle recovery. Foods like avocados, nuts, whole grains, fruits, and vegetables provide essential nutrients that enhance overall health.
The Importance of Strength Training
Strength training becomes increasingly important during perimenopause and menopause.
A well-rounded strength training regimen should include exercises like:
Squats: great for overall leg strength
Lunges: effective for balance and core stability
Push-ups: help build upper body strength
Resistance band workouts: versatile and easy to adapt to any fitness level
Proper form and gradual intensity increases are crucial to avoid injury.
Cardiovascular Exercise Benefits
While strength training is essential, do not underestimate cardiovascular exercise. Regular aerobic activities like walking, cycling, or swimming improve heart health and boost mood. Integrating both strength and cardiovascular workouts creates a balanced fitness routine to tackle perimenopause and menopause challenges.
Connecting the Mind and Body
Navigating perimenopause and menopause can be emotionally challenging, making it crucial to maintain a positive mindset. Mindfulness practices like yoga and meditation can help reduce stress and enhance mental clarity. Furthermore, focusing on breathing and movements during workouts can lead to more effective training sessions and a greater sense of well-being.
Seeking Expert Guidance
Women experiencing perimenopause and menopause might benefit from advice from fitness professionals or nutritionists. These experts can create personalized workout plans and provide nutritional guidance tailored to individual needs. They can also address concerns related to hormonal changes and their effects on fitness.
Embracing Change for Better Health
Perimenopause and menopause bring notable changes in how women build and maintain muscle. Understanding hormonal shifts and their impacts on muscle mass is crucial for effective fitness strategies. By prioritizing strength training, nutrition, and a balanced workout routine, women can navigate this transition with strength and confidence.
Adapting fitness routines and embracing these changes can lead to improved health and vitality during this vital phase of life. Incorporating these strategies empowers women to take control of their fitness journey and remain strong and healthy as they age.
Comments