Menopause & Muscle: Why Strength Training is Your Superpower

If you’re in perimenopause or postmenopause, you’ve likely felt some changes—energy fluctuations, stubborn weight shifts, maybe even a new ache or two. What’s happening isn’t just in your head. Hormonal shifts, especially the decline of estrogen, directly affect your muscle mass, recovery, and metabolism.

But here’s the powerful part: strength training is one of the most effective tools you have to counteract those effects.

Why Muscle Matters More After 40

Estrogen helps keep inflammation in check, supports muscle repair, and maintains insulin sensitivity. As levels drop, it’s easier to lose lean muscle and harder to bounce back from workouts—or just life.

Without resistance training, women lose up to 8% of muscle per decade starting in their 30s—and that rate accelerates post-menopause. That’s not just about tone. Muscle plays a crucial role in metabolic health, bone density, and longevity. You’re training for independence in your 70s and vitality in your 80s. Muscle is your long-game.

Quick Tip:

If you're new to lifting, start with bodyweight and resistance bands. Consistency trumps intensity early on.

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To strength, science, and success,
Keri Walter
Founder, Built for Her

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