Menopause and Muscle: How to Keep Your Strength as Your Hormones Shift

Menopause can feel like the gift that keeps on giving! One minute you’re cruising through life, feeling like a powerhouse, and the next, your muscle tone is ghosting you faster than a bad Tinder date. Estrogen levels drop, and with them, muscle mass, metabolism, and strength take a hit. But here’s the deal: while menopause may change the game, it does NOT mean you’re benched. You just need a new strategy.

Think of this phase as a plot twist in your fitness journey. With the right training, nutrition, and mindset, you can stay strong, sculpted, and feeling like the badass you’ve always been (just with more wisdom and fewer hangovers). Let’s get to it!

Why Muscle Matters More Than Ever

Let’s be real—having strong muscles isn’t just about looking good in a tank top (though that’s a nice bonus). Keeping muscle mass in check is key for:

  • Burning more calories even when binge-watching your favorite shows.

  • Supporting bone health (because breaking a hip falling off the couch is not the goal).

  • Preventing injuries and maintaining balance, which becomes more critical as we age.

  • Boosting confidence—because feeling strong is sexy at any age!

The Best Strategies to Combat Menopausal Muscle Loss

1. Lift Heavy, Lift Smart

Ladies, it’s time to pick up the heavy stuff. And no, I don’t mean your oversized handbag. Strength training is the ultimate fountain of youth for muscle preservation. Here’s how to do it right:

  • Focus on compound movements like squats, deadlifts, lunges, push-ups, and rows—these work multiple muscle groups and give you the best bang for your buck.

  • Train at least 2-3 times a week, using progressive overload (gradually increasing weight or reps) to keep those muscles engaged.

  • Reps and sets: Aim for 4-8 reps per set at a weight that makes the last two reps feel challenging but doable.

  • Don't fear lifting heavy—your body won’t suddenly morph into a bodybuilder (unless that’s your goal, in which case, go for it!).

2. Protein, Protein, Protein

Think of protein as your muscle’s best friend. Without enough of it, all your hard work in the gym won’t translate into results. The magic number? 1.5 grams per kilogram of body weight per day. That’s right—more than your old “just eat a little chicken” approach.

Best sources of muscle-loving protein:

  • Animal-based: Chicken, turkey, beef, eggs, salmon, Greek yogurt.

  • Plant-based: Tofu, tempeh, lentils, quinoa, chickpeas.

  • Quick options: Protein shakes, cottage cheese, protein bars (read the label—some are just glorified candy bars).

  • Pro tip: Distribute protein throughout the day—30g per meal is a good target. Skipping breakfast and cramming it all in at dinner? Not ideal.

3. High-Intensity Interval Training (HIIT): Your Secret Weapon

Gone are the days of slogging away on the treadmill for hours. Short, sharp bursts of HIIT can help preserve muscle and torch fat at the same time. Try this:

  • 30-second sprints (bike, rower, running) followed by 60 seconds of rest—repeat for 10-15 minutes.

  • Bodyweight HIIT: Alternate jump squats, burpees, and mountain climbers in a circuit.

  • Strength-based HIIT: Combine kettlebell swings, deadlifts, and push presses for max benefits.

  • Intensity guide: Push yourself to 85-95% of your max heart rate or an RPE (Rate of Perceived Exertion) of 8-9/10. If you can hold a conversation, you’re not working hard enough.

4. Prioritise Recovery & Sleep Like It’s Your Job

Muscle grows when you rest—not while you’re crushing deadlifts. So give your body what it needs:

  • 7-9 hours of quality sleep (yes, menopause can mess with that—try blackout curtains and magnesium for better rest).

  • Active recovery days with yoga, Pilates, or a casual walk—because your body isn’t a machine (even if you sometimes feel like Wonder Woman).

  • Manage stress—chronic stress cranks up cortisol, which eats away at muscle faster than a kid devouring Halloween candy.

5. Fuel for Success: Nutrition Beyond Protein

Food isn’t just fuel—it’s your best ally in keeping muscle loss at bay. Make sure to include:

  • Healthy fats: Avocados, nuts, seeds, olive oil—because brain health matters too.

  • Complex carbs: Sweet potatoes, quinoa, oats—keeps energy levels steady for workouts.

  • Leafy greens & colorful veggies: Antioxidants fight inflammation and keep recovery on point.

  • Hydration: Drink up! Dehydrated muscles = unhappy muscles. Aim for at least 2-3 liters of water daily.

6. Key Supplements: Only What Works

Not all supplements are created equal, but these two can actually make a difference:

  • Creatine monohydrate (3-5g daily) – Helps with strength, power, and muscle maintenance. Bonus: It may even boost brain function. Win-win!

  • Vitamin D – Essential for bone health and muscle function. Low levels are linked to weakness—so get tested and supplement if needed.

Menopause might be changing the game, but that doesn’t mean you have to sit on the sidelines. With strength training, proper protein intake, smart cardio, and the right nutrition, you can maintain muscle, stay strong, and keep feeling amazing.

Aging isn’t about getting weaker—it’s about getting wiser. And now, you’re armed with the knowledge to build a body that not only looks great but also performs like a well-oiled machine.

So, what’s your next move? Hit the gym, grab that heavy dumbbell, fuel your body right, and take control of your strength like the powerhouse you are. Let menopause know who’s boss. (Hint: It’s YOU.)

Mark Fox