Understanding Menopause and Muscle Loss: What You Need to Know

There’s a shift that happens during menopause that catches a lot of people off guard—and I’m not just talking about hot flashes or sleep issues. I’m talking about strength. The kind you used to count on without thinking twice.
​
If you’ve felt yourself getting tired more easily, noticed it takes longer to recover after a workout, or that your body just doesn’t feel as strong as it used to, you’re not alone. One of the most overlooked parts of menopause is its impact on muscle mass. Knowing what’s behind it can help you take back control.

What’s Actually Happening?
As estrogen levels decline during menopause, muscle mass tends to decrease too. This is known as sarcopenia, and it starts slowly but adds up over time. You might first notice it when lifting something feels just a little harder than usual, or when your endurance takes a hit during a workout you’ve done a hundred times before.

Estrogen helps regulate muscle repair, supports metabolic function, and plays a role in how your body stores and uses fat. When it drops, your body has to work harder to build and maintain lean muscle. And unfortunately, that means if you’re not actively doing something about it, your muscle loss will continue—making it easier to gain fat and harder to feel strong.

This isn’t just a gym issue. Less muscle means:

• Slower metabolism (hello, stubborn weight gain)
  
• Higher risk of injury and falls
  
• Less energy and longer recovery times
  
• Decreased strength for everyday tasks like carrying groceries, lifting your kids or grandkids, or even walking up stairs without getting winded
  
  

What You Can Do About It
The good news? You’re not stuck here. You can absolutely rebuild and maintain muscle. Menopause doesn’t mean your strong days are behind you. It just means your body needs a different kind of support now.

1. Strength Train Like You Mean It
Two to three times a week, get some resistance training in. Dumbbells, resistance bands, bodyweight workouts—they all count. Focus on major muscle groups like your glutes, back, chest, and legs.
And don’t be afraid to challenge yourself. Progressive overload—aka slowly increasing the weight, reps, or intensity—stimulates growth and keeps you getting stronger.

2. Prioritize Protein
Protein is your muscle’s BFF. Aim to get high-quality protein in every meal—think eggs, tofu, chicken, lentils, Greek yogurt, or fish.
Try to spread your protein across the day rather than loading up at dinner. Hitting 25 to 30 grams per meal helps with muscle repair and keeps you feeling full and fueled longer.

3. Stay Consistently Active
You don’t need to crush a workout every day, but daily movement matters. Walk. Stretch. Take the stairs. Garden. Dance in your kitchen. Movement helps reduce inflammation, supports mood, and keeps your body more mobile and responsive to your workouts.

4. Ask About Hormonal Support
If you're feeling frustrated even with consistent effort, it might be worth chatting with your healthcare provider about what’s going on hormonally. Hormonal shifts are real—and for some, exploring options like hormone replacement therapy (HRT) can be part of a muscle-preserving strategy. It’s not for everyone, but it’s worth knowing what your choices are.

5. Consider Taking Creatine
Creatine has been getting a lot of press lately. According to Dr. Stacy Sims and Darren Candow, PhD creatine helps the brain, gut, heart and muscles. It aids in increased muscular strength, energy and performance of workouts. Talk to your healthcare provider, ND or CNP like me.

Bottom Line
Menopause changes your body—but it doesn’t have to define your strength. You can still feel powerful, capable, and energized with the right support and strategy.

You are not broken. You’re just in a new chapter—and that chapter still gets to include strength, confidence, and feeling really good in your body.

✨ If this resonated and you want help creating a plan that actually works for your life and body, book a consultation with me, Andrea, at AGC Fitness. We’ll map out a strategy that helps you stay strong, feel amazing, and move through menopause like the powerful woman you are.

-Andrea

​