3 Tips for gaining muscle and getting consistent exercise for women in their late 30s, 40s and beyond.
Did you know that movement plays a critical role in perimenopause and menopause? Although it helps significantly with mood, energy and maintaining a healthy weight, the main goal here is to build muscle, improve insulin sensitivity, and reduce inflammation. We all have a gradual loss of 3-5% of muscle mass per year starting around age 30. For women, menopause is associated with an additional "rapid decline in muscle mass" due to the loss of estrogen. Of course, all hope isn't lost. We can build and maintain muscle in perimenopause and menopause. There are several non-exercise strategies like eating enough protein, especially the amino acid leucine for example. The best way to build and maintain muscle is to move your body especially with resistance or strength training. Resistance movement can improve hot flashes, cognition and brain health and so many more benefits. According to a study in 2019, just one hour per week of strength training can reduce the risk of heart a