Menopause - Decreased lean mass and increased fat mass can be addressed with regular strength training

The loss of muscle and increased fat storage can be a cause of anxiety for women during menopause. If regular strength training is not taking place then muscle loss is a result.

As we get older we are at risk of sarcopenia, the loss of muscle mass which results in the loss of strength and function. Adults on average lose 3-5% of muscle mass per decade over the age of 30 and this accelerates to over 15% over the age of 60.

Decreased muscle mass leading to an increase of fat mass can be addressed with regular strength training with adequate loads, sets and repetitions. The focus for menopausal women should be on strength training at least 2-3 times a week, with an intensity of heavy. It is essential to maintain proper form and alignment so don’t go heavy straight away. The weight should challenge you, aim for 8-10 reps. Remember if you can easily do 12-15 reps with the weight, it is too light and if you can’t manage more than 6 reps the weight is too heavy.

Protein needs increase with age and older adults aged 50+ need 1-2kg of protein per kilo of body weight to maintain muscle mass. Menopausal women especially need to prioritise protein intake.