Written by Madison Rohde – Accredited Exercise Physiologist
Understanding the transition
Menopause is a natural biological transition, marking the end of a woman’s reproductive years. With fluctuating hormone levels, many women experience a range of symptoms as they progress through this transition. Commonly known symptoms include hot flushes and changes to the menstrual cycle, but women often have a limited understanding of the broader effects that hormonal changes can have on their bodies, including their muscles, bones, joints, mood, sleep, metabolism, and overall physical function.
One of the more significant changes that can occur during and after menopause is a decline in muscle mass and strength. While some changes in muscle are a normal part of ageing, the hormonal changes associated with menopause can contribute to an accelerated loss of muscle and strength. The good news is that there are evidence-based strategies that can help women maintain strong, capable muscles and continue living active lives. One of the most effective tools available is resistance training.
What happens hormonally during perimenopause and menopause
A woman is considered menopausal when she has gone 12 consecutive months without a period. However, in the years leading up to this, women experience a transition period known as perimenopause. During perimenopause, hormone levels, particularly oestrogen and progesterone, fluctuate significantly.
Oestrogen is often thought of primarily as a reproductive hormone, but its influence extends far beyond the reproductive system. Oestrogen receptors are found throughout the body, including in skeletal muscle, bones, the brain, cardiovascular system, skin, joints, connective tissues, and pelvic floor. As oestrogen levels fluctuate and eventually decline during perimenopause and menopause, these systems can all be affected.
Why muscle deserves more attention
One area that deserves greater attention is skeletal muscle. Muscle is not simply something that determines how strong or “toned” we look. Our muscles are responsible for almost every movement we make throughout the day. They allow us to stand up from a chair, climb stairs, carry groceries, get up from the floor, walk confidently, maintain our balance, and participate in the activities we enjoy.
As we age, maintaining muscle mass and strength becomes increasingly important because we naturally begin to lose muscle tissue. This age-related decline in muscle mass, strength, and physical performance is known as sarcopenia.
Sarcopenia is more than simply losing muscle size. Strength and physical function can decline alongside muscle mass, meaning that everyday tasks may gradually become more difficult. A person may notice that they are struggling to get out of a low chair, carry shopping bags, climb stairs, or keep up when walking. These changes can happen gradually and are often dismissed as simply “getting older.”
However, ageing does not mean that a significant decline in strength and physical function is inevitable.
Why menopause is a key time to focus on muscle
Menopause can be an important time to pay closer attention to muscle health. Changes in oestrogen levels, combined with the natural ageing process and factors such as reduced physical activity, inadequate nutrition, illness, or prolonged periods of inactivity, can contribute to reductions in muscle mass and strength.
The consequences of losing strength can extend far beyond the muscles themselves. Strength is closely linked to independence. Consider the physical demands of everyday life: getting out of bed, standing from a chair, climbing stairs, lifting and carrying objects, getting in and out of a car, reaching overhead, or getting down to the floor and back up again. These tasks require strength.
When strength declines, everyday activities can become more challenging. Women may begin avoiding activities they once enjoyed because they no longer feel confident or capable. Over time, this can lead to reduced physical activity, further deconditioning, and an even greater loss of strength and function. This can create a cycle that is difficult to break.
Strength, balance and falls prevention
Strength is also an important component of balance and falls prevention. Balance is not simply about standing still without falling. It requires the body to constantly respond to changes in position, surface, movement, and environment. Strong muscles in the legs, hips and trunk help us control our movements, recover when we lose our balance, and respond quickly when we trip or stumble.
For example, if you catch your foot on a step, your ability to recover your balance depends partly on whether your muscles are strong enough and capable of producing force quickly. Maintaining lower-body strength can therefore play an important role in helping women remain steady and confident as they age.
This is particularly important because falls can have significant consequences. A fall may result in injury, fear of falling, reduced confidence, and avoidance of physical activity. In some cases, this can lead to a loss of independence and reduced quality of life.
The connection between muscle and bone
Muscle and bone health are also closely connected. When muscles contract and pull against bones during resistance exercise, they create mechanical forces that help stimulate bone adaptation. Stronger muscles also provide greater support for the body and contribute to improved movement and physical capacity.
This is why maintaining muscle should not be viewed as simply a fitness or aesthetic goal. Muscle strength is an important part of healthy ageing.
Why resistance training is the answer
Resistance training is one of the most effective strategies available for maintaining and improving muscle mass and strength. Resistance training involves challenging the muscles against an external load, such as free weights, machines, resistance bands, or even body weight.
When performed consistently and progressively, resistance training can help women build or maintain muscle mass, improve strength, support balance and mobility, increase physical capacity, and make everyday activities easier.
Importantly, strength training does not need to mean lifting extremely heavy weights or spending hours in a gym. At Inspire we pride ourselves on designing effective programs that are adapted to your age, fitness level, health conditions, abilities, and goals.
A well-designed strength training program might include exercises that target the major muscle groups of the body. Movements such as squatting, pushing, pulling, stepping, lifting, and carrying can all help develop the strength needed for everyday life.
Whether you are entering perimenopause, recently experienced menopause, or are many years beyond menopause, it is never too late to begin resistance training.