Why building muscle is the most important thing you can do in menopause

Forget toning. It’s time to start training for muscle—and here’s why it matters more now than ever.

There’s a narrative women have been sold for decades:
✨ “Get leaner, not bulkier.”
✨ “Tighten and tone.”
✨ “Stay small.”

But once we enter peri-menopause and post-menopause, those goals stop serving us.

In fact, trying to shrink ourselves—by eating less, doing more cardio, and avoiding strength training—can make everything we’re trying to fix even worse.

Let’s get one thing straight:
Muscle isn’t a vanity goal. It’s your metabolic engine, your strength, your stability, and your future independence.
And if you’re in your 40s, 50s, or beyond, building it should be one of your top priorities.

🧠 What’s happening to your muscle in menopause?

According to Dr. Stacy Sims, once estrogen starts declining, several critical shifts occur:

1. Your body becomes less anabolic
This means it’s harder to build and maintain lean muscle—even if you're training the way you used to. Estrogen helps stimulate muscle protein synthesis, and when levels drop, your muscle-building ability takes a hit.

2. Sarcopenia speeds up
Sarcopenia is the gradual loss of muscle mass that naturally occurs with age.
➡️ Women can lose up to 8% of their muscle mass per decade after 40—unless they’re actively training against it.
That means less strength, more fatigue, and yes, a slower metabolism.

3. Metabolism and insulin sensitivity decrease
Muscle is metabolically active tissue—it burns calories even at rest. The less you have, the easier it is to gain fat and the harder it becomes to control blood sugar levels.

💪 Why muscle is medicine

Dr. Sims calls muscle “metabolic gold” for women in menopause—and here’s why:

✅ It helps regulate blood sugar and insulin, reducing the risk of type 2 diabetes

✅ It improves joint health and decreases injury risk

✅ It helps prevent osteoporosis by loading and strengthening bones

✅ It boosts your confidence, mobility, and energy

And no, you won’t get bulky. You’ll get strong. There’s a huge difference.

🔥 How to train for muscle in menopause

To combat muscle loss and build lean tissue effectively, your approach needs to be intentional.
Here’s what Dr. Sims recommends:

1. Lift heavy
Think 3–8 reps, 3–4 sets, using a weight that feels challenging.
Focus on compound movements like squats, deadlifts, lunges, and presses. These give you more “bang for your buck” and stimulate more muscle.

2. Train 2–3 times per week
More isn’t always better—especially if your recovery isn’t dialled in. Focus on high-quality, full-body sessions with proper rest between.

3. Progressive overload is key
If you’re not gradually increasing the weight or intensity, you’re not building.
Even small jumps in weight matter.

4. Eat enough protein
Building muscle is a stimulus + fuel process. Without adequate protein, your body can’t repair or grow.
(More on that in next week’s blog—it’s a big one!)

💬 Let’s reframe the goal

Forget shrinking. Forget sweating for the sake of burning calories.
Start thinking:

~ Can I get stronger this month?

~ Can I lift heavier than I did last week?

~ Can I feel more powerful in my own skin?

Because strong women age well.
And the work you do in the gym now will protect your bones, your balance, and your independence for years to come.

If you're not sure where to start—or if you're lifting but not seeing results—I'm here to help.
I work 1:1 with women just like you to rebuild strength, muscle, and confidence with the right kind of training for this season of life. Not in Queenstown? No problem. I can help you through online training, just ask me know.

👉 Hit reply to this email or DM me and let’s chat about what’s possible for you.

You don’t have to figure it out alone.

Ruth xo