Research indicates that women experience an accelerated decline in muscle mass and bone density starting in their early 40s, a process intensified by hormonal changes during the menopausal transition. Medical experts and studies recommend strength and resistance training as an effective method to counteract this loss, preserve physical function, and support overall health.
Accelerated Muscle and Bone Loss in Midlife Women
Studies show that women's muscle mass undergoes a notable decline after their early 40s. This process is exacerbated by the reduction of sex hormones, such as estrogen and progesterone, during menopause, which also contributes to an accelerated reduction in bone density. This decline is observed to be steeper in women compared to men, making muscle rebuilding more challenging.
A study led by Professor Severine Lamon from Deakin University's School of Exercise and Nutrition Sciences mapped female body composition, muscle mass, function, and muscle cell architecture across the adult lifespan (ages 18 to 80). Published in The Journal of Physiology, the research identified midlife as a critical period for muscle preservation. The study found an accelerated rate of muscle aging in women during their 40s, 50s, and 60s, coinciding with the onset of menopause. Neuromuscular deterioration linked to age is associated with reduced physical function, quality of life, and various health conditions. Previous research on age-related muscle effects had primarily focused on men.
Benefits of Strength Training
Medical experts state that strength training is important for maintaining bone and muscle health after menopause. Physical therapist Hilary Granat explained that the pulling of muscle on bone during resistance training stimulates bone-building cells. This type of exercise also supports weight management, helps achieve fitness goals, and helps prevent falls and associated bone fractures, particularly when balance exercises are included. These exercises also benefit younger individuals, as bone mass typically peaks between 25 and 30 years old and begins to decrease around age 40.
Recommended Approaches to Strength Training
Experts recommend incorporating resistance training, which involves pushing against external loads, to build skeletal protein muscle mass. Professor Lamon emphasizes that this is the most effective and simplest method.
Key approaches include:
- Using Weights: Resistance can be provided by dumbbells, free weights, or machines. Exercises like the chest press or bicep curl are examples. Experts advise working "close to muscle failure," which means lifting weights challenging enough for 6 to 30 repetitions. Indicators of sufficient effort include a slowdown in tempo or speed, or an inability to perform another repetition with good form. Weights for exercises like a bicep curl typically range from 5 pounds (2.3 kilograms) to 20 pounds (9.1 kilograms), with beginners starting at the lower end.
- Bodyweight Exercises: Equipment is not always necessary. Effective exercises include pushups, squats, lunges, situps, crunches, planks, and squatting against a wall. Dr. Christina DeAngelis, an OB-GYN at Penn State Health, noted that even the act of moving from a sitting to a standing position engages the core and improves coordination and balance.
- Impact Training: This category includes activities such as walking, hiking, running, jumping, skipping, and climbing stairs. A high-impact example is a "rebound jump," involving jumping up and down from a step 10 to 30 times, performed about three times a week.
- Balance Exercises: To prevent falls, middle-aged women are advised to incorporate exercises such as tai chi, yoga, or standing on one leg for approximately 30 seconds while performing routine tasks.
Expert Recommendations and Shifting Trends
Professor Lamon suggests a crucial window of opportunity from the early 40s through the end of menopause to counteract muscle loss. She advises starting weightlifting as early as possible in one's 40s but stresses that it is not too late to begin at any age, and any form of exercise is beneficial.
Exercise physiologist Dr. Ashlee Hendy observes a growing awareness among women regarding the necessity of resistance exercise to protect muscles from hormonal shifts. Dr. Hendy notes a trend towards women lifting heavier weights and older individuals embracing resistance training without fear of injury, despite some women still finding gym weight sections intimidating.
Individuals like Sarah Baldassaro reported initiating strength training at age 50 and achieving strength levels comparable to her early 30s by age 52. Wendy Glen, 63, attributes her improved performance in running events, including completing her first marathon at 60 and running faster at 63 than at 50, to starting weightlifting in midlife.