Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
Building and maintaining muscle through strength training becomes increasingly important as we age. Hormonal changes that occur during menopause can significantly impact muscle mass, metabolism, bone density and menopause weight gain. I’m going to help you understand these changes and how to counteract these effects and build muscle after 50.
How does menopause impact muscle loss?
During Menopause there is a significant shift in hormones, resulting in a decrease of estrogen, progesterone, and testosterone. These hormonal changes contribute to the gradual loss in muscle mass, which in turn, reduces our metabolic rate, making weight gain more likely.
Metabolism and weight management
The decrease in metabolism during menopause often results in weight gain, particularly around the abdomen. However, by incorporating regular resistance training into your routine, you can counteract this effect. Resistance training not only boosts metabolism but also enhances overall strength and increases muscle mass, contributing to better weight management and overall health. (For more strategies on managing weight during menopause, read my article, “The Menopause Diet, 5 Day Plan to Lose Weight”.)
The Impact on bone density
Menopause also affects bone health due to lower estrogen levels, resulting in reduced bone density and an elevated risk of osteoporosis and fractures. However, by building and maintaining muscle through strength training it introduces a beneficial strain on your bones. The strain acts as a stimulus for bone remodelling and adaptation, prompting your bones to increase in strength and density over time. Strength training helps to fortify skeletal integrity, reducing your likelihood of fractures and improving overall skeletal health.
5 strategies for building muscle after 50
1. Resistance training
Incorporate regular strength training exercises targeting major muscle groups at least 2-3 times per week. Focus on big compound movements like squats, deadlifts, lunges, rows, and push-ups to get maximum muscle engagement.
2. Nutrition
Ensure you have adequate protein intake to support muscle repair and growth. Include a variety of nutrient-dense foods, an easy way to do this is to eat foods that are all the colours of the rainbow.
3. Rest and recovery
Allow enough time for your muscles to recover between workouts. Overtraining can lead to a plateau in strength gains and can cause injuries. Ensure you get enough sleep as this plays a crucial role in muscle repair and recovery.
4. Manage your stress
Stress and the release of cortisol can have a significant impact on your hormonal balance. Combat mental stress with practices like yoga, breath work or meditation. Additionally, address other stressors like caffeine, alcohol, dehydration, lack of sleep, toxins, excessive exercise and food sensitivities. Evaluate all aspects of your life to minimise stress and optimise health.
5. Stay consistent
Results take time, so be patient and stay consistent with your exercise and nutrition routine. Dedication is the key to long-term success.
Conclusion
Building muscle after 50 and navigating the challenges of menopause requires a holistic approach that includes regular exercise, proper nutrition, rest, and stress management. By prioritising building muscle through resistance training and adopting healthy lifestyle habits, you can improve metabolic health, maintain bone density, manage weight effectively, and enjoy a higher quality of life. Empowerment through knowledge and consistent action is key to thriving physically and mentally.
For more information or a personalised strength training plan please visit my website.
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
