Muscle loss is common, not inevitable

You might notice it creeping in: the stairs feel steeper, your arms feel softer, and workouts that used to feel easy now leave you drained. For many women in midlife, muscle loss starts to show up without warning… and often without explanation.

It’s easy to blame age, but there’s more to the story. Hormonal shifts, especially the drop in oestrogen during menopause, play a big role in how your body builds and maintains muscle. Add in changes to metabolism, appetite, stress levels and sleep – and it’s no wonder things feel different.

But here’s the part worth paying attention to: muscle loss isn’t something you just have to accept. With a few targeted changes – what you eat, how you move and how you rest – you can maintain your strength, mobility and energy for decades to come.

Why menopause triggers muscle loss

Hormones don’t just influence mood or menstruation – they affect muscle, too. As oestrogen and progesterone decline during menopause, your body’s natural ability to maintain lean mass takes a hit.

Here’s what’s happening behind the scenes:

• Oestrogen plays a key role in muscle maintenance. It helps stimulate muscle protein synthesis; the process your body uses to repair and build muscle tissue. When oestrogen drops, so does that rebuilding efficiency.
• Age-related muscle loss (sarcopenia) starts earlier than most think. It typically begins around age 40, and without strength training, it can quietly accelerate with each passing decade.
• Activity levels often shift in midlife. Between joint discomfort, work and family demands, or plain fatigue, many women move less—and when resistance training isn’t part of the routine, muscle mass naturally declines.
• A slower metabolism may reduce appetite. That means less interest in meals, especially protein-rich ones, which are essential for protecting muscle.

Research backs this up: a  2021 review published in Nutrients found that muscle mass declines more rapidly in postmenopausal women than in premenopausal women by as much as 1% per year. That rate can double in the 60s without the right interventions in place.

Muscle loss matters more than you think

Muscle is essential infrastructure for a healthy, capable life. And in midlife, maintaining it becomes more than a fitness goal – it’s a long-term investment in your wellbeing.

Here’s what muscle really does for you:

• Keeps your metabolism humming: Muscle tissue is metabolically active. It burns more calories at rest than fat, helps regulate blood sugar, and supports insulin sensitivity.
• Protects your bones: Strong muscles reduce the risk of falls and fractures by supporting joints and improving balance—crucial as bone density naturally declines post-menopause.
• Supports hormone balance: Muscle helps regulate hormones like insulin and cortisol, while reducing inflammation across the body.
• Boosts mood and mental clarity: Regular movement (especially strength training) increases feel-good neurotransmitters like serotonin and dopamine, which can dip during hormonal transitions.
• Maintains your independence: Everyday tasks – lifting shopping bags, climbing stairs, getting up from a chair – are all easier with muscle on your side.

So no, it’s not about gaining a lean and muscular physique. It’s about staying strong enough to live the way you want to – now and in the decades ahead.

How to prevent muscle loss after menopause

If you want to stay strong after 45, it takes more than good intentions. Preventing muscle loss in midlife is about sending your body the right signals through strength training, smart nutrition, daily movement and proper recovery.

Here’s how to do that in a way that’s realistic:

1. Prioritise strength training, even if you’re new to it

Muscle is built through resistance, and nothing replaces the effectiveness of strength training. Twice a week is enough to start seeing real benefits.

That doesn’t mean barbells or bootcamps. Bodyweight movements, resistance bands or light dumbbells at home are enough, especially if you’re consistent.

Focus on compound movements that recruit multiple muscle groups:

• Squats and lunges (build strength in the lower body and core)
• Press-ups (or wall press-ups, if you’re building up)
• Bent-over rows or resistance band pulls
• Deadlifts with household items like water jugs or kettlebells

A 2022 study published in The Journal of Strength and Conditioning Research showed that just two strength sessions per week significantly improved muscle size, grip strength and functional mobility in postmenopausal women.

Tip: Start with what’s doable –10–15 minutes, twice a week – and build gradually.

2. Eat more protein, especially early in the day

Beyond the gym, muscle is also made in the kitchen. After menopause, declining oestrogen affects how your body processes protein, meaning you need more to maintain muscle, not less.

Most women don’t get enough, particularly at breakfast. Try aiming for 25–30g of protein per meal to support muscle protein synthesis.

Some protein-rich options include:

• Eggs, Greek yogurt, cottage cheese
• Lentils, quinoa, tofu, tempeh
• Salmon, chicken, turkey
• Protein powders (e.g., whey, pea, or hemp)

The International Society of Sports Nutrition recommends 1.2 to 2.0g of protein per kilogram of body weight daily for adults looking to preserve or build muscle mass.

3. Walk often

Walking won’t build muscle like strength training will, but it’s a vital companion habit. It keeps the muscles you do have active, boosts circulation and improves insulin sensitivity (key for reducing inflammation and supporting recovery).

Use walking strategically:

• A short walk after meals helps regulate blood sugar
• Walk briskly, or add hills or a light backpack to increase muscle engagement
• Use a weighted vest (start light!) to stimulate bone and muscle loading

4. Remember that recovery is also muscle maintenance

If you’re always “on,” your muscles never get a chance to rebuild. And that leads to breakdown, not strength.

A 2021 study published in PubMed found that sleep deprivation directly reduces muscle protein synthesis and raises inflammatory markers – especially in midlife women.

Support your body’s recovery by:

• Aiming for 7–8 hours of good-quality sleep each night
• Using magnesium before bed to promote rest and reduce cramping
• Swapping intense sessions with gentler options: restorative yoga, stretching, Pilates

5. Address stress like it’s a muscle-waster (because it is)

Menopause increases the body’s stress sensitivity. Elevated cortisol levels (your primary stress hormone) are linked with muscle breakdown, increased fat storage and poor sleep – none of which support muscle health.

That’s why lowering stress isn’t just about “feeling better”, it directly protects your muscle tissue.

Try:

• Short daily breathwork sessions (e.g. box breathing, 4-7-8)
• Putting boundaries around screen time and overstimulation
• Journalling or 10-minute meditation breaks
• Spending more time outdoors (ideally while walking)

6. Take supplements that may support muscle retention

While your focus should be on food, movement and rest, a few well-chosen supplements can provide support.

Talk to your healthcare provider about:

• Vitamin D: Deficiency is common post-menopause and linked to lower muscle strength
• Magnesium: Aids sleep, muscle relaxation, and recovery
• Creatine: Shown in multiple studies to improve muscle strength in older adults when combined with strength training
• Omega-3s: Anti-inflammatory effects and may help stimulate muscle protein synthesis

What to avoid

Even well-meaning habits can quietly sabotage your muscle goals. Here’s what to steer clear of:

✗ Skipping meals or under-eating, especially protein

✗ Only doing cardio (great for your heart, but not enough for muscle)

✗ Overtraining without breaks

✗ Telling yourself it’s “just ageing” – a mindset that can delay progress

✗ Assuming you’re too late to start. You’re not

Feel grounded, energised, and strong again

Muscle loss in midlife isn’t inevitable. With consistent strength training, protein-rich meals and proper recovery, you can stay strong and capable at every age.

For expert guidance and rest, Homefield Grange Retreat offers midlife retreats designed to support sustainable strength and vitality.

Call us on 01536 712219 to find out how we can help your, or email us: enquiries@homefieldgrange.co.uk