You know those people who look as if they’re practically aging backward? Ask them what their workout routine is — we’d be willing to bet it involves at least some type of resistance exercise. Why that matters: The more muscle you have as you age, the better your body will age.
Changes to your body shape and size commonly occur with age. During menopause, most women report weight gain (about 1.5 pounds per year in midlife) and more abdominal fat. Another change? Loss of muscle mass, something that starts to decline after age 30. In fact, we lose about 3 to 5 percent of our muscle mass per decade. That decline in muscle and increase in fat doesn’t have to be your reality.
Muscle is vital for healthy aging — no matter your age now. These tissues, which allow you to pick up your kids or grandkids, climb stairs, and walk the neighborhood with friends, are important for a healthy and humming metabolism, proper blood sugar management, strong bones, and maintaining your function and fitness during each passing year and decade.
And there’s some good news behind it all: Focusing on building muscle will keep your body young.
Muscle Mass & The Connection to Bone Health
Let’s first set the stage for what’s going on. During perimenopause (the years before the menopausal transition), hormones estrogen and progesterone start to decline. But here’s the thing: Estrogen is very good for your muscles and bones. This hormone helps preserve muscle mass and quality. So when estrogen goes on the decline, you may start to notice that you’re not as strong as before. Lugging in several Amazon boxes? Harder. Carrying a heavy basket with a week’s worth of laundry? Not easy. Getting up out of a chair or off the floor? More of a struggle.
When muscle mass continues to decline, you’re at risk of sarcopenia, a frailty condition associated with older age. What’s fascinating about muscles is that they have this strong relationship with your bones. In general, stronger muscles produce stronger bones. As you move your muscles, they tug on bones, forcing them to rebuild and strengthen. This is why exercise is one of the best things you can do to steel your skeleton against osteoporosis, a condition where bones are weak and more vulnerable to fracture. One in two women over age 50 will break a bone because of osteoporosis, according to the Bone Health and Osteoporosis Foundation.
Fortunately, you can help prevent both sarcopenia and osteoporosis by building muscle through resistance exercise. And even if you’re not worried about perimenopause or menopause or the risks of sarcopenia and osteoporosis in older age just yet, remember that there are a multitude of benefits today.
RELATED: 3 Benefits of Resistance Training For Stronger Bones & a Reduced Risk of Osteoporosis
The Benefits of Building Muscle Strength
A Longer Life
Just one in five women perform muscle-strengthening exercises regularly. But, those who do live longer. Women who regularly fit in resistance exercise have a 19 percent lower risk of mortality and an 11 percent lower risk of cardiovascular death compared to their inactive peers, finds research in the Journal of the American College of Cardiology. Getting stronger had other benefits, too — these muscle-building perks were linked to a better quality of life.
Better Cognition
Want to preserve your brain health as you age to stay sharp? Protect your muscles. According to research, people who had lower muscle mass were more prone to experience cognitive decline compared to those with higher muscle mass, especially in executive functioning, a brain function that allows you to properly plan and problem-solve.
A Stronger Heart
Heart disease is the number one killer of women, and 44 percent of women in the U.S. have a form of heart disease. Those are certainly scary stats, but focusing on building muscle can benefit your heart. Adults who were in the highest category of skeletal muscle mass (the muscles in your arms, legs, and abdomen that help you move) had an 81 percent lower risk for a cardiovascular event (like a heart attack) compared to those in the lowest category, according to a 2020 study. Muscle mass may be linked to lower inflammation, better insulin function and blood pressure, and a healthier weight, all of which may keep your ticker in shape.
RELATED: This “Silent Killer” is 80% Preventable: 10 Habits to Reduce Your Risk
How to Build Muscle Mass, Depending on Your Age & Life Stage
The Centers for Disease Control and Prevention (CDC) recommends two days of full-body, muscle-strengthening activities per week. Aim to hit the major muscle groups on these days:
- Legs
- Hips
- Back
- Abdomen
- Chest
- Shoulders
- Arms
So what can you do to work your body? Go ahead and pick your aging antidote: Lift weights, use resistance bands, use your body weight, do yoga — whatever muscle-strengthening workout you can be consistent with. Need some inspiration? Browse the strength category in the FitOn app for access to unlimited free workouts to help you get started.
For some women, though, two days per week may not be enough. Research in the journal BMC Women’s Health shows that for pre-menopausal middle-aged women, doing moderate-intensity resistance training twice a week with free weights improved measures of muscle strength plus increased muscle mass and decreased fat. However, for postmenopausal women, more intensity is needed to stimulate changes in muscles and body composition. The authors recommend more than two sessions per week. Aim to do more than six to eight sets per exercise per muscle group every week if you’re in this age group.
Making Muscle Strength a Priority
Building and maintaining muscle mass is essential for women’s overall health and well-being. From improving metabolism and enhancing bone density to supporting mental health and reducing the risk of chronic diseases, the benefits are undeniable. Incorporating strength training into your routine, regardless of age or fitness level, can drastically improve your quality of life and longevity. It’s time to rethink muscle mass as an important aspect of women’s health and start prioritizing it in our wellness journeys.
