The Importance of Muscle Mass in Menopause & Beyond
Many women notice it becomes harder to maintain their weight, energy levels, and confidence.
One powerful solution? Building and maintaining muscle mass.
The Importance of Muscle Mass in Menopause & Beyond
1. Muscle Mass Helps Fight Weight Gain
During menopause, declining oestrogen levels often lead to changes in body composition — less muscle, more fat, especially around the midsection.
👉 Strength training rebuilds lean muscle, which boosts your metabolism and makes it easier to maintain a healthy weight.
2. Protects Bone Health and Reduces Osteoporosis Risk
Bone density naturally declines after menopause, increasing the risk of fractures and osteoporosis. Resistance training doesn’t just strengthen muscles — it also strengthens bones.
👉 Lifting weights and doing weight-bearing exercise is one of the most effective, natural ways to protect bone health long-term.
3. Improves Strength, Balance, and Independence
Muscle mass isn’t just about aesthetics — it’s about functional strength. As women age, maintaining muscle reduces the risk of falls, improves posture, and makes everyday tasks (carrying shopping, climbing stairs, lifting grandchildren) much easier.
👉 Strong muscles = independence and vitality later in life.
4. Supports Mental Health and Confidence
Exercise is a natural mood booster, and strength training is especially powerful. It improves sleep, reduces anxiety, and provides a huge boost in self-confidence.
For many women, the biggest transformation isn’t just physical — it’s the sense of empowerment that comes from feeling strong.
5. Long-Term Health & Disease Prevention
Muscle acts like a protective shield for your health. Maintaining it reduces the risk of type 2 diabetes, cardiovascular disease, and frailty in later life. In short, muscle is medicine — and menopause is the perfect time to make it a priority.
Conclusion
Menopause doesn’t have to mean slowing down. In fact, it’s the perfect time to focus on building strength and resilience. By prioritising muscle mass, women can:
- Control weight gain
- Protect bones
- Improve balance and independence
- Boost mood and confidence
- Safeguard long-term health
💪 Strong, confident, and capable — that’s what menopause and beyond should feel like.
Let’s Talk
👉 Want a clear, structured plan that avoids all these mistakes? My coaching programmes give you personalised training, nutrition advice, and support so you can finally see results. Book your consultation today.
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Personal Trainer Exeter
At Marlies Fitness, we believe that fitness is about more than just the hour you spend in the gym — it’s about the choices you make every day that shape a stronger, healthier, and happier you. That’s why we created Insights: a space dedicated to sharing practical advice, expert guidance, and motivation to help you on your journey.
Here you’ll find tips that go beyond workouts and weights. From simple nutrition swaps that make eating well easier, to mindset tools that keep you motivated when life gets busy, our goal is to give you the knowledge you need to succeed — without the confusing jargon or overcomplicated routines.
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Let’s be clear: I hate the phrase “cheat day.” It suggests you’ve done something wrong by enjoying food. This picture is me, smashing the best French Toast in the world whilst in Las Vegas!
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