Muscle Loss in Menopause: Why It Matters More Than You Think

I’ll be honest with you: I don’t love lifting weights.

“Hate” might be too strong a word… but when it’s time to change into workout clothes and lift heavy things, I often feel tired before I even begin. Sometimes I’m a little annoyed, too.

Lifting heavy things!

But here’s the thing: after I do it—well, most of the time—I feel great. I feel strong. Energized. Proud of myself.

I’ve always admired people who genuinely enjoy working out—who look forward to it. That’s not me. But what I do know is that building and maintaining muscle is one of the most important things I can do to care for my body as I age.

It helps me enjoy life now—and helps ensure I can keep enjoying it years down the road.

Muscle loss in Menopause

As women enter perimenopause (the menopause transition), our bodies begin to shift. One of the most significant changes is a loss of muscle mass and overall changes in body composition. This happens due to a combination of factors, including:

• Decreasing estrogen levels, which lead to muscle loss and reduced muscle quality

• Lower protein intake (common in midlife women)

• Less resistance-based physical activity

Why Muscle Loss Matters

Muscle loss in menopause isn't just a cosmetic issue—it’s a health risk. It can increase your chances of:

• Osteopenia or osteoporosis (loss of bone density)

• Insulin resistance or type 2 diabetes

• Metabolic syndrome (including high blood pressure, high cholesterol, and insulin resistance)

• Frailty, falls, and decreased independence

  
  

And while fractures and blood sugar issues are serious, I think about something even more foundational: independence.

When you picture yourself at 70, 80, or 90, what do you see? I imagine you want to stay active, mobile, and in charge of your own life for as long as possible.

That kind of longevity doesn’t happen by accident. And it doesn’t start in your 70s.

It starts now—with building and maintaining muscle mass as part of your health journey.

Beyond the Scale: What We Should Be Tracking Instead

Here’s the good news: building muscle isn’t about becoming a bodybuilder or spending hours in the gym. It can be as simple as:

• 20 to 30 minutes of resistance training, 2 to 3 times per week

• Starting with bodyweight, resistance bands, or light dumbbells

• Progressing slowly over time

  
  

And if you’re starting from zero? That’s great. Your only goal this week is one 20–30 minute session. That’s it.

Don’t Forget Recovery

Muscle isn’t built in the workout—it’s built in the recovery.

Reading a good book always feels restorative to me.

That means:

• Prioritizing at least 7.5 hours of sleep each night

• Leaving 48 to 72 hours between resistance training sessions

• Supporting your body with stress-reducing activities

  
  

Mindfulness, guided imagery, walks in nature, laughter with friends—these aren’t “extras.” They’re part of the process.

The Bottom Line

Building and maintaining muscle as we age is challenging—especially for women. But it’s also deeply empowering.

This isn’t about chasing a smaller body or getting your body “back.” It’s about claiming strength, health, and independence. Whether your goal is more energy, improved metabolic health, or aging on your terms—muscle matters.

Want Support?

At Sorrel, we help women build strength in a way that fits their life, values, and goals—no shame, no judgment, just science and support. That is why we are so excited to be offering regular InBody bondy composition analysis as part of our membership. If you want to learn more about membership, sign up, or book a discovery call, click here:

Membership Information and Sign up

Next week, we’ll talk about how to use food to fuel your muscle-building journey. Stay tuned.

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Frequently Asked Questions

How do I know if I am losing muscle mass?

You might notice fatigue, slower recovery, or a drop in strength—but the most reliable way to check is through body composition analysis. Tools like an InBody or DEXA scan can track changes in lean mass over time.

What’s more important: cardio or strength training?

They both matter, but for midlife women, strength training becomes essential. It supports metabolism, bone density, hormone balance, and long-term independence.

You don’t have to give up cardio—but strength needs to take center stage.

Will building muscle make me “bulky”?

Nope. This is a common myth. Women’s hormones don’t support muscle growth the same way men’s do. Building visible muscle takes time, consistency, and intention. What you’ll likely notice instead is improved shape, strength, energy, and mobility.

Can I build muscle even if I’m in a larger body?

Absolutely. Muscle can be built at any size—and in fact, protecting muscle is even more important if you're working on metabolic health or weight-related goals. The key is a combination of smart strength training, nutrition, and recovery.