Why Muscle is Your Midlife Superpower
When we think about aging well, we often focus on avoiding disease or keeping weight in check. But there’s a more powerful, proactive strategy that’s often overlooked—building and preserving muscle. Experts like Dr. Stacy Sims and Dr. Vonda Wright are at the forefront of redefining how we age, especially as women. Their message is clear: muscle isn’t just about strength or aesthetics—it’s the foundation of your long-term health, vitality, and independence.
The Muscle-Hormone Connection
During perimenopause and menopause, hormonal shifts—especially the decline in estrogen—affect almost every system in the body. Estrogen helps preserve lean mass and supports insulin sensitivity. As levels drop, it becomes easier to gain fat (especially around the middle) and harder to maintain muscle, even if nothing else changes in your routine.
Dr. Stacy Sims, an exercise physiologist and nutrition scientist specializing in women’s health, famously says:
“Women are not small men. We must train and fuel according to our unique physiology—especially as hormones fluctuate in midlife.”
She emphasizes that resistance training and protein intake become non-negotiable tools for preserving muscle mass, metabolic health, and strength as we age.
Why Muscle is the "Organ of Longevity"
Dr. Vonda Wright, an orthopedic surgeon and author of “Fitness After 40”, refers to muscle as the organ of longevity. Here's why:
Muscle protects your joints and bones. It supports movement, reduces the risk of injury, and helps prevent bone loss.
Muscle regulates metabolism. It improves insulin sensitivity and helps your body burn more calories at rest.
Muscle supports independence. It allows you to walk, lift, carry, and do everyday activities with confidence and ease well into your 70s, 80s, and beyond.
“We’re not victims of aging. How we age is, to a large degree, up to us—and muscle is the key.”
The Research is Clear
Sarcopenia, or age-related muscle loss, starts as early as our 30s, accelerating during menopause. Without resistance training, we can lose 3–8% of muscle mass per decade.
A 2020 study published in Nutrients found that older adults who consistently consumed at least 1.2g of protein per kg of bodyweight and engaged in resistance training preserved more lean muscle mass and function.
According to a 2021 article in Frontiers in Physiology, strength training significantly improves bone density, balance, and physical function in menopausal women.Takeaways: How to Protect (and Grow) Your Muscle
Takeaways
1. Lift Heavy (for You) at Least Twice a Week
Focus on compound movements like squats, lunges, deadlifts, and presses. You should feel challenged in the 6–12 rep range. If you’re breezing through a workout, it’s time to level up.
2. Prioritize Protein—Every Meal, Every Day
Aim for 25–35g of protein per meal, spaced throughout the day. Don’t skip breakfast—this is often the lowest protein meal for many women but arguably the most important for setting the tone metabolically.
3. Don’t Fear the Scale—Track Your Strength Instead
Instead of obsessing over weight, track your progress in the gym: are you lifting heavier, feeling more stable, recovering better? That’s a sign your muscle is working for you.
4. Move Daily, Not Just During Workouts
Muscle maintenance isn’t just about lifting—it’s also about using your body throughout the day. Walk, stretch, carry groceries, climb stairs—be intentionally active.
5. Remember: You’re Not Broken—You’re Evolving
You’re not fighting aging; you’re adapting and upgrading. Your muscle is your best ally in staying strong, confident, and capable.