Menopause is one of life’s certainties. Whether it’s behind us, happening now, or still down the road, every woman reaches this chapter eventually; I’m right there with you.
What we don’t hear enough about is how much it affects our muscles, bones and metabolism. The good news? Active people like you already have one of the best tools there is to meet it head-on.
Make Strength Training Your Priority
We all lose some muscle with age – roughly 3 to 5% per decade after 30, a process called sarcopenia. So why does it speed up around menopause? Estrogen helps keep inflammation in check and supports the stem cells our muscles use to repair themselves. As estrogen declines, muscle gets harder to maintain.
Estrogen also slows the natural breakdown of bone. Without it, women can lose up to 20% of their bone density in the five to seven years after menopause. And since muscles pulling on bones is what signals them to stay strong, losing one makes it easier to lose the other.
Strength training tackles both at once. Osteoporosis Canada recommends it at least twice a week, and says it should feel like hard work. That’s exactly what we do in BodySculpt, live or in the library.
Understand Why the Scale Gets Stubborn
Weight isn’t everyone’s goal, and that’s fine. But if it’s become harder to shift, there’s a reason. Less muscle means we burn fewer calories at rest, and lower estrogen nudges fat storage toward our middle. That’s biology, not a personal failing; and hanging on to muscle is the best counter-move.
Protect Your Sleep
Hot flashes and night sweats can wreck a good night’s rest, and poor sleep disrupts the hormones that regulate appetite. Sleep is also when our muscles repair. A cool bedroom, lighter bedding and a regular bedtime all help. If symptoms keep you up, talk to your doctor.
Build Recovery Into Your Week
Muscles actually get stronger between workouts, not during them, so rest is part of the plan. Ongoing stress keeps the body on high alert, too. Balance your BodySculpt days with a Yoga class to unwind, or a Mobility class to keep your joints happy.
Strength For The Long Haul
Menopause is a chapter every woman reaches, and it doesn’t take us out of the game. Lift something challenging at least twice a week, go easy on yourself about the scale, protect your sleep, and respect your rest days. Stronger muscles and bones mean more years doing what you love.
For More Information
- Harvard Health Publishing. A guide to combatting sarcopenia and preserving muscle mass as you get older. Link
- Wright, V.J., et al. (2024). The musculoskeletal syndrome of menopause. Climacteric, 27(5), 466–472. Link
- Endocrine Society. Menopause and Bone Loss. Link
- Bone Health & Osteoporosis Foundation. What Women Need to Know. Link
- Osteoporosis Canada. Too Fit To Fracture: Exercises for Healthy Bones. Link
- Mayo Clinic. The reality of menopause and weight gain. Link
- Cleveland Clinic. What Causes ‘Menopause Belly’ and What You Can Do About It. Link
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