top of page
Search

Menopause and Muscle Loss: What You Need to Know to Stay Strong.

Updated: Mar 31

Menopause is a natural transition, but the changes it brings can feel anything but. One of the most overlooked shifts during this time is muscle loss, also known as sarcopenia. It’s not just about aesthetics—losing muscle impacts strength, mobility, metabolism, and overall health.



Why Muscle Loss Happens During Menopause


The decline in estrogen levels plays a major role in muscle deterioration. Estrogen isn’t just a reproductive hormone; it also influences muscle mass, bone density, and how the body processes protein. Combined with aging, this hormonal shift leads to:

 

  • Reduced muscle protein synthesis


  • Slower metabolism


  • Increased fat accumulation


  • Decreased strength and endurance


A 2021 review in Frontiers in Endocrinology highlights that menopause-related obesity and loss of lean and skeletal muscle mass have been shown to reverse following estradiol hormone therapy, emphasizing estrogen's role in muscle maintenance.


Estrogen Molecule Structure.

 

The Risk of Ignoring Muscle Loss


Without intervention, muscle loss can lead to:


  • Weight gain and metabolic slowdowns

  • Higher risk of falls and fractures

  • Decreased independence as you age

  • Increased risk of chronic diseases like type 2 diabetes

 

research indicates that menopause leads to an estrogen deficiency associated with decreases in skeletal muscle mass and strength, which is likely due to changes in both muscle function and the size of muscle cells.citeturn0search2



How to Combat Menopausal Muscle Loss

 

At GayleForce® and through The Goddess Alignment™, we focus on strategies that empower women to regain control over their health:


  1. Strength Training: Resistance exercises are key. Lifting weights, bodyweight exercises, and resistance bands stimulate muscle growth.

  2. Protein-Powered Nutrition: Aim for high-quality protein with every meal to support muscle repair and growth.

  3. Hormone-Friendly Fitness: Incorporating both strength and low-impact cardio helps balance hormones and maintain lean mass.

  4. Prioritize Recovery: Rest, sleep, and stress management are essential for muscle recovery and hormonal health.

 

recent study by the University of Exeter Medical School found that a low-impact resistance program improved lower body strength and hip function by approximately 20%, and lower body flexibility by 21% over a 12-week period, highlighting the effectiveness of such exercises in counteracting menopause-related declines.citeturn0news9

 

Strong at any age.

You Deserve to Feel Strong and Vibrant


Menopause doesn’t define you—and it doesn’t have to limit your strength. With the right approach, you can maintain (and even build) muscle, boost your metabolism, and feel empowered in your body.

 

Ready to take control? Ready to take control of your menopause journey? Schedule a Consultation today to learn how the GayleForce® Goddess 12-Week Strategic System can support your health and well-being. ✨


 

References:

  • Collins, B. C., Laakkonen, E. K., & Lowe, D. A. (2019). Aging and Exercise: Reprogramming the Stem Cell Niche. Frontiers in Physiology, 10, 312 (cite)

  • Ronksley, P. E., & McCormack, J. P. (2021). Menopause and the Loss of Skeletal Muscle Mass in Women. Frontiers in Endocrinology, 12, 682012 (cite)


bottom of page