Part 2 of Menopause, Muscle, and More: Thriving Through the Transition Series : Strength is the Secret — Why Resistance Training Matters After 40
- Corey Howard, MD, FACP, FAARFM
- Jul 1
- 3 min read
By Corey Howard, MD, FACP, FAARFM
When it comes to longevity, muscle isn’t just about appearance—it’s a vital organ of health.
As women transition through perimenopause and menopause, the natural decline in estrogen and testosterone accelerates the loss of lean muscle mass, strength, and metabolic efficiency. This process, known as sarcopenia, begins quietly but has major consequences: slower metabolism, weaker bones, blood sugar instability, increased body fat, and a loss of functional strength that affects everything from posture to balance to confidence.
Most women in their 40s and 50s aren’t told this. Instead, they’re given vague advice to “stay active” or “do some walking,” as if light movement will be enough to protect their health. It won’t. The research is clear: resistance training is essential, not optional, especially after 40. And no, it’s not about bulking up or becoming a bodybuilder. It’s about preserving the engine that drives your health.
When you train your muscles with intention—whether that’s lifting weights, using resistance bands, or doing bodyweight strength workouts—you send a powerful signal to your brain, your bones, and your metabolism. You preserve lean mass. You improve insulin sensitivity. You stimulate growth hormone. You activate mitochondria, boost circulation, and enhance the skin’s structural integrity from beneath the surface. You also feel better. Stronger muscles translate into better posture, improved mood, greater mobility, and increased confidence. This matters. Especially when hormones are shifting and energy can feel unstable.
To get the benefits, you don’t need hours in the gym. Just 2 to 3 well-structured resistance training sessions per week—focused on large muscle groups and progressive overload—can make a measurable difference in how you look, feel, and age.
But resistance training doesn’t stand alone. For muscle to grow and repair, your body needs the right support:
Protein: Most women aren’t eating enough. A general target is 0.7–1.0 grams of protein per pound of ideal body weight per day, spaced evenly throughout meals.
Creatine monohydrate: One of the most well-studied and safe supplements for improving strength, recovery, brain health, and even bone density in women.
Vitamin D and magnesium: Both support muscle contraction, energy production, and recovery.
Omega-3s: Help reduce inflammation, support joint health, and improve muscle protein synthesis.
When you pair hormone therapy with resistance training, the synergy is undeniable. Testosterone, estrogen, and growth hormone work more effectively when muscle is being used. And the more muscle you maintain, the better your body handles the aging process—physically and metabolically.
The bottom line? Strength is the currency of longevity. You earn it through consistent training, quality nutrition, and a mindset that values capability over aesthetics.
Muscle is medicine—and it’s never too late to start.
Part 3 will discuss the right supplements for skin, hormones and energy.
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