Plus, My Favorite Vegan Green Goddess Protein Smoothie Recipe Below
Last updated May 15, 2023
Muscle Mass And Menopause
Strength training is important for women in midlife to help prevent the loss of muscle mass. Muscle loss, or sarcopenia, is often a natural part of the aging process for women, due to decreased estrogen and other hormone levels. During menopause women may experience a decline in muscle mass and strength. Other symptoms include decreased libido, symptoms of hot flashes, mood fluctuations and changes in weight. But these potential issues can all be mitigated or even improved through the adoption and maintenance of a balanced diet and powerful exercise routine, improving the body’s internal composition and resilience. Numerous studies now exist which prove that women in midlife and even far beyond can increase muscle tissue, reduce body fat, and improve the symptoms related to menopause.
By the time a woman turns 50, estrogen decreases by 50% and continues to decrease through menopause. This causes a decline in muscle mass, mood fluctuations and anxiety related to hormonal imbalances.
According to the American Council on Exercise, “Between the ages of 30-80, sedentary adults can experience as much as 30%-40% loss of muscular strength as a result of reduced levels of muscle mass.”
According to Harvard Health, After age 30 you begin to lose as much as 3% to 5% of muscle mass and strength per decade. (www.health.harvard.edu)
Benefits of Strength Training
Strength is important to build and maintain for women in midlife. Increasing overall physical strength and mobility brings countless benefits, ranging from an improved and efficient metabolism, to protection from cognitive decline and memory impairment. As you age, without sufficient exercise a decline in muscle mass can be expected and will cause a gradual deterioration into weakness, immobility and increased risk for injuries. Building muscle, and the actions required to do so, can literally reverse the aging process on a cellular level, and cause a dramatic rejuvenation effect on the entire mind-body system. Because if the real fountain of youth was actually within yourself, and all you had to do was sweat, push, breathe, and grind, wouldn’t you go for it?
My Fitness Journey Over 50
I began noticing midlife changes related to ageing in my late 40’s. I had been lucky enough to lead a fitness-based lifestyle as a Health coach, Yoga teacher and children’s acrobatic/gymnastics instructor for over a decade, all while raising my 5 children. Through all of this, my body had supported me and I had no thoughts or worries that one day it might not.
But, things change quickly sometimes. I closed my coaching business in 2018 and relocated for my husband’s job, to a new city with our two young sons. My older children had moved out and were adults in their early 20s, and I returned to a previous career as a Special Education Teacher at the age of 48, while also studying for my Master’s Degree.
Soon I found myself in a high stress mode everyday, while simultaneously shifting to a more sedentary lifestyle with long hours of sitting in front of my computer. I began experiencing anxiety, weight gain, loss of muscle strength and severe back pain, while at the same time I was suffering from hormonal imbalances and experiencing insomnia and raving hot flashes. My entire body was both breaking down and going through serious changes in accordance with its own internal clock. My metabolism was slowing down and my mental health was suffering due to the grind of my daily work.
Reclaiming My Body During Menopause
I knew I could not continue ignoring my body and sacrificing my health. I began a journey to reclaim my health and fitness-based lifestyle, and to find natural wellness solutions to support my body through menopause and the aging process. I knew from prior experience that unless I faced this challenge head-on, I would soon be facing more chronic pain, susceptibility to chronic diseases, and emotional imbalance.
I began adding weight lifting and strength training into my exercise routine as a way to improve my body composition during perimenopause and build strong muscles. Prior to this, I practiced and taught mainly bodyweight exercises as a Yoga, Pilates Instructor and children’s Gymnastics Coach for over 20 years.
Increased Strength and Wellness
The good news is I was able to increase my strength and build muscle, through progressive resistance training. I am in better shape today than I was in my 20’s!
I didn’t do it alone; I invested in an experienced personal trainer who I knew could help me achieve my wellness goals. I practically jumped into my 50th year feeling confident, energized, and powerful by focusing on clear goals, accountability and the steady path of meeting the daily challenges I posed to myself. I learned that even though aging is inevitable, the declines in mental and physical fitness that many people fear are not! Your incredible body can renew itself faster than you can imagine, once you are willing to put in the work, and persist with your efforts.
Great Way To Improve Bone Density
Strength training is an excellent way for women in midlife to improve their bone density. As women age, their bone density decreases, making them more susceptible to fractures and osteoporosis. However, strength training can help slow down this process by putting stress on the bones, which triggers the body to build more bone tissue. Additionally, by increasing muscle mass, strength training can also help improve balance and reduce the risk of falls, which is important in maintaining healthy bones. By incorporating strength training into their regular exercise routine, women in midlife can improve their bone health and reduce the risk of developing osteoporosis.
Decrease Menopause Belly Fat
As women in midlife, we are all too familiar with menopause belly fat, no matter how much cardio we do. This is due to a natural decline in muscle mass as we age, which causes our metabolism to slow down. This means that we burn fewer calories at rest, making it more difficult to maintain a healthy weight. However, menopausal belly fat can be reversed by building muscle through strength training, we can increase our metabolic rate and burn more calories even when we’re not exercising. Belly fat has also also associated with an increased risk of chronic diseases such as diabetes and heart disease. High levels of the stress hormone cortisol can also contribute to the accumulation of belly fat. Strength training has been shown to reduce cortisol levels, which can help reduce belly fat and improve overall health. Incorporating strength training into a fitness routine can help women in midlife improve their metabolism, reduce belly fat, and reduce the risk of chronic diseases.
3 Tips To Build Muscle In Midlife
Strength Training– Strength training midlife includes weight training, body weight exercises and resistance training, and should be done at least 3 times a week. Strength training preserves and increases muscle mass lost due to menopause and the aging process. It also helps reduce body fat, improves posture, increase bone density and heart health for women midlife.
Muscle Power Exercises– Muscle power refers to quicker movements against resistance. It is not only used for sports, but for every day living. We use muscle power when we squat to lift a box, climb stairs or stand up. An example of including this type of physical activity in your training are explosive jumps or quick stair climbing. This type of dynamic training can also improve your overall stamina and muscular endurance if rest intervals are reduced over time, creating results which improve both aerobic and anaerobic health.
Protein– According to recent studies, older people should eat more protein,1-1.3g per pound of bodyweight. Protein is an essential building block of muscle. When we exercise, we are breaking down muscle fibers. Protein is the key to helping repair and increase muscle. We can get enough protein from our regular food if we make it a point to do so, but adding protein powders to our diet can also be a wise decision.
Below is my favorite high protein green smoothie recipe for building muscle.
My Favorite Vegan Green Goddess Protein Smoothie Recipe
Ingredients:
1 Banana (frozen or fresh)
1 Green Apple peeled and cored (adds sweetness)
3 Tbsp Pea Protein Powder (here is my favorite)
3/4 C Baby Spinach
3 Tbsp Organic Chia Seeds (here is my favorite)
1/2 Avocado
1 Cup Water or Unsweetened Almond Milk
6-8 Ice Cubes (based on desired thickness)
Place all ingredients in a high powered blender and blend until everything is mixed and smooth. Enjoy!
Start Your Strength Training Journey
Strength training is an excellent way for women over 40 to improve their health and wellness. Through increased muscle mass, improved bone density, reduced risk of chronic diseases, enhanced metabolism, and improved mental health and quality of life, strength training can have numerous benefits. By following safe weight training tips, and starting gradually, women can incorporate strength training into their fitness routine and achieve their health and wellness goals. So, if you’re a woman in midlife, don’t be afraid to pick up some weights and start your strength training journey today!
Invest In Your Wellness
In midlife we need to take more action to reach our goals, this means getting out of our comfort zone.
- If you find yourself surviving midlife in “crisis” mode with all of its changes (menopause, anxiety, mood fluctuations, body image…)
- If you often feel too overwhelmed to take care of yourself, while also balancing your family and career
- If you struggle creating new healthy habits for yourself
It might be time to try something new. As we get older self-investment is important. As a holistic coach and midlife mentor, you will be given structure, accountability and support to reach your goals. Take the next step and schedule your Free Wellness Strategy Session. You are worth it!
