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It is possible to build muscle after menopause

Writer's picture: Deb Peters Deb Peters

Updated: Jan 29

Generally speaking, most adults will lose 3 - 8% of their muscle mass every decade after the age of 30, and that loss accelerates to 5-10% after the age of 50. For women, that loss usually coincides with the menopause transition. Some of us will enter into menopause in our 40's and hit that one day in time, menopause, in our low to mid fifties.

Sarcopenia, which is involuntary muscle loss, occurs in many women, which cascades into many problems later down the road. Muscle is key for longevity, strength, and metabolism, just to name a few. Muscle loss can also lead to insulin resistance, bone loss, risk of fractures, and chronic disease. Strength training and building muscle helps your body no matter what your hormones are doing. There are not shortcuts here.

We need to challenge our muscles "most" days of the week. I am not talking about spending hours in the gym. I am talking about having a plan, then being consistent and intentional about carrying out the plan. Incorporating twenty minutes of training most days during the week will make all the difference.

It takes time.

It works.

You will feel stronger before you "see" anything happening in your body.

Keep going.

It's worth it.

Strong is the new skinny.

Stop focusing on the scale and start paying attention to

what your body allows you to do. You will be amazed with

how your body can change over time when you stick with it.


Strength training is the key to longevity as we age
Strength training is the key to longevity as we age

 



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