Summary
Did you know muscle loss starts as early as age 30 and can accelerate during menopause? In this blog, Heather Dentino, APN, WHNP-BC, explores why muscle mass is critical for your health, how it impacts everything from metabolism to bone density, and shares simple, effective strategies to build and maintain muscle at any age. Don’t let aging define your strength—discover how to stay strong, healthy, and vibrant with practical tips and expert insights.
Muscle Loss: What Every Woman Needs to Know
Did you know that our body’s lean muscle mass naturally declines as we age? This is the bad news and it is a process referred to as sarcopenia. Muscle loss begins as early as age 30 with an average loss of 1% muscle mass per year. In addition to the losses incurred with aging amongst the general population, peri-menopausal, menopausal, and post-menopausal women are at a further increased risk for muscle loss. Both estrogen and testosterone play a role in muscle protein synthesis, the process by which the body repairs and builds muscle fibers after exercise, and through other mechanisms like the distribution of body fat.
Why Does Muscle Mass Matter?
The health benefits of lean body muscle mass are many:
- Muscle tissue is more metabolically active than fat tissue, meaning it uses more glucose and helps regulate blood sugar levels more effectively. In other words, it improves metabolic function and burns more calories at rest compared to fat tissue.
- Muscle mass is associated with better bone density since strong muscles help support and protect bones, reducing the risk of fractures and osteoporosis.
- Stronger muscles enhance physical function and provide better support for joints, which can lead to a lower risk of injuries during physical activities or everyday movements.
- Higher muscle mass is linked to improved insulin sensitivity which can lower the risk of metabolic conditions such as type 2 diabetes, overweight, and obesity.
- Muscle mass can help control chronic inflammation, reducing the risk of illness, including the development of autoimmune disorders, and enhancing the body’s ability to fight infections.
Muscle Mass: How to Get it and Keep it
The great news is that it is possible to build muscle mass at any age with the following lifestyle interventions:
1) Engage in strength training at least twice weekly. Strength training should target all major muscle groups, including weightlifting, bodyweight exercises, resistance bands, or machines. Strength training can be done from the comfort of your home, and there are endless free resources and videos available online to get you started.
2) Consume a balanced diet that includes adequate protein intake from a variety of sources (lean meats, fish, dairy, legumes, and plant-based proteins) as well as carbohydrates for energy, healthy fats, vitamins, and minerals—all of these combined support overall health and muscle function.
3) Adequate hydration, regular rest days, and optimal sleep are all important for muscle performance, recovery, and repair.
4) Optimize the hormones testosterone and estrogen through bio-identical hormone replacement therapy.
Reclaim Your Strength at Any Age
While the natural loss of muscle mass with aging poses significant health challenges, the good news is that we have the ability to combat this decline through intentional, simple lifestyle choices. Muscle mass can be preserved and even built at any age by incorporating strength training, maintaining a balanced diet rich in protein and nutrients, staying hydrated, ensuring proper rest, and managing hormones when necessary. This not only improves metabolic function and bone health but also enhances physical capabilities, reduces the risk of chronic disease, and helps maintain overall vitality.
For more information or to learn how we can help you maintain and build muscle mass at any age, call the Couri Center at (309) 692-6838 or schedule your appointment online. We’re here to help!
CONTACT US-ARTICLE
Heather Dentino, Advanced Practice Registered Nurse
DISCLAIMER: The information provided on this website is intended for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information provided is current as of the date of publication or last review, but medical knowledge is constantly evolving, and the information may become outdated over time.
Resources
Godman, H. (2022, July 1). Use strength training to help ward off chronic disease. Harvard Health. https://www.health.harvard.edu/staying-healthy/use-strength-training-to-help-ward-off-chronic-disease
Mayo Foundation for Medical Education and Research. (2023, April 29). Strength training: Get stronger, leaner, healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Merz KE, Thurmond DC. Role of Skeletal Muscle in Insulin Resistance and Glucose Uptake. Compr Physiol. 2020 Jul 8;10(3):785-809. doi: 10.1002/cphy.c190029. PMID: 32940941; PMCID: PMC8074531.
ScienceDaily. (2020, June 15). Muscles support a strong immune system. ScienceDaily. https://www.sciencedaily.com/releases/2020/06/200615092747.htm