Your Secret Weapon During Perimenopause and Menopause? Strong Muscles

Okay, ladies, let’s talk about something crucial that many of us overlook: muscle. And I mean really talk about it, not just as something that makes you look toned but as your body’s ultimate health superhero, especially during perimenopause and menopause. Strong muscles—and consistent strength training—are the key to managing hormonal changes during perimenopause and menopause. But why does it matter and where do you begin?

Stick around—it’s time to chat.

The Truth About Muscle and Longevity

Recent research is turning heads, and for good reason. A massive study of 400,000 people revealed that women who do strength training just two to three times a week significantly lower their risk of heart disease (the leading cause of death in the United States since 1950!) and improve their chances of living longer. Women who engage in muscle-strengthening exercises reduce their cardiovascular mortality by an incredible 30%.

But here’s the kicker—only 1 in 5 women have invested in regular weight training, and they’re leaving serious health benefits on the table.

Breaking the Endurance Exercise Myth

Dr. Stacy Sims, a leading expert in exercise physiology at Stanford, is challenging the narrative that women should stick to endless cardio and bodyweight exercises. Her research suggests that lifting heavy—whatever heavy means to you—offers the most significant benefits during this transitional period.

Why Muscle Matters More During Perimenopause

The muscle loss during this phase is more dramatic than you might think. Research shows you can lose up to 10% of your muscle mass during perimenopause alone.

During perimenopause, our bodies go through a complex hormonal dance (the awkward middle school variety, not the fun you had at the club in your 20s). Estrogen levels fluctuate, and these changes can accelerate muscle loss, a process called sarcopenia. But we’re not passive players in this game. Strength training is our most powerful intervention.

The Many Benefits of Building Muscle

1. Metabolism Support: Muscle tissue burns more calories than fat. By maintaining and building muscle, you’re literally upgrading your body’s metabolic engine.
2. Bone Health Shield: As estrogen declines, our bone density can become vulnerable. Strength training acts like a protective armor, helping maintain bone density and reducing the risk of osteoporosis (an estimated 10 million women in the United States have osteoporosis, with the percentage increasing as women age).
3. Mood and Mental Wellness: When I’m working with clients, I emphasize whole wellness, including mental wellness. Research shows that weight training can significantly reduce symptoms of depression and anxiety. Movement isn’t just physical—it’s emotional medicine.
4. Injury Prevention: Strong muscles support your joints, decrease pain, and dramatically reduce the risk of falls, the leading cause of injury in older adults.

Your Muscle-Building Roadmap

Strength Training Strategy

• Aim for 3 sessions per week when possible
• Focus on compound movements like squats, deadlifts, rows, and overhead presses
• Incorporate heavy lifts: 4-5 sets of 6 or fewer reps at ~85% 
• Mix in moderate-intensity exercises: 3 sets of 8-12 reps at 75% 
• Include high-intensity interval training, especially short sprint intervals

Protein Is Your Muscle-Building Best Friend

The old recommendation of 0.8 grams of protein per kilogram of body weight? It’s not enough. For active women in perimenopause and menopause, experts now recommend:

• 1.4-2.2 grams of protein per kilogram of body weight daily
• To spread protein intake evenly throughout the day (every 3-4 hours)
• Focus on high-quality protein sources like chicken, fish, tofu, eggs, and lentils

Your Muscle-Building Journey

1. Start small and safe
2. Work with a qualified trainer to learn proper technique
3. Listen to your body
4. Stay consistent
5. Celebrate every single rep

Remember, this isn’t about looking a certain way. This is about feeling strong, resilient, and capable in your own skin.

The Bottom Line

We’re not settling for the bare minimum. We’re a generation of active, athletic women who want to perform our best for all the years we have. Perimenopause and menopause aren’t a decline—they’re an opportunity. An opportunity to redefine strength, to prioritize your health, and to show the world that we get more powerful with age.

Your muscles are waiting. Are you ready to show up for them?