I'm sure that like us, you spent your younger years more concerned with the size of your bum rather than it’s shape…or number on the scales rather than the number on your weights. Things have changed a bit.
We’re definitely better educated on the importance of muscle for our health, and yet we’re still in an epidemic of women aiming to lose weight at any cost. This may be a problem for long term health – as often diets or weight-loss products reduce muscle mass as well as fat.
This leads to longer term issues that we’re now starting to see – joint problems, muscular-skeletal weakness and ….even more facial sagging.
If there is one simple thing that can increase your health-span, it is making sure you keep building muscle.
This is why we say ‘Strong not skinny’.
We need muscle. It keeps us moving, supports our body and is the engine for our metabolism. I’ve always said (as a past fitness trainer and yoga teacher) that your body is like a car. Muscle burns fuel…so you can be a skinny 2 stroke or a muscly V8. The V8 will burn more calories at rest….which means….faster metabolism!
But in midlife things start to change.
As we age, muscle mass naturally declines, a process known as sarcopenia, which can begin as early as our 30s. For women in their 40s, this muscle loss can be accelerated by hormonal changes associated with perimenopause, leading to reduced strength, lower metabolism, and increased risk of injury.
However, building and maintaining muscle mass can help counteract these effects, offering a host of benefits that go beyond just looking toned.
1. Fire Up Your Metabolism
Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. As muscle mass decreases, so does your resting metabolic rate, making it easier to gain weight. A study published in the Journal of Applied Physiology found that individuals with more muscle mass had a significantly higher metabolic rate, which helps with weight management. Building muscle can help rev up your metabolism, making it easier to maintain a healthy weight and manage body fat levels.
2. Support Bone Health
During perimenopause, decreasing oestrogen levels can contribute to bone loss, increasing the risk of osteoporosis. Strength training is one of the most effective ways to combat this. Weight-bearing exercises create stress on the bones, stimulating them to grow stronger. The Journal of Bone and Mineral Research states that resistance training can significantly improve bone density in postmenopausal women, helping to reduce the risk of fractures and falls.
3. Enhance Balance and Reduce Injury Risk
Muscle weakness increases the likelihood of falls and injuries, particularly as we age. Strength training enhances balance, stability, and coordination by improving muscle function and joint health. A strong core is essential for maintaining proper posture and movement patterns, significantly reducing the risk of injuries. Strong legs also help with balance as you can recover more easily if you trip.
Rightio, let’s go.
Engage in a variety of exercises that challenge different muscle groups. Here are some ways you can get those muscles working:
Walking with a weighted vest
Walking with a weighted vest or backpack (rucking) is a fantastic way to build strength and endurance. It targets the lower body, especially the glutes, hamstrings, and calves, while also engaging the core muscles for stability. Start with a light backpack and gradually increase the weight for added challenge. It also burns WAAAY more calories than walking without.
Pilates
Known for enhancing core strength and flexibility, Pilates uses controlled movements and resistance to tone muscles throughout the body. It’s particularly beneficial for improving posture, which can help alleviate back pain associated with muscle imbalances.
Weight Training
Incorporating free weights, machines, or resistance bands into your routine is a proven way to increase muscle mass. Aim for a balanced program that includes exercises targeting major muscle groups, such as squats, deadlifts, bench presses, and rows.
I’m pretty focussed on building muscle, and let me tell you it gets harder to hold on to muscle mass as I get older. My typical week includes walking every day, and mostly with a backpack with 6kg in it. Even taking the boys to the bus stop. Every bit counts. I do lots of stairs and hills too (an advantage of living in Sydney). I also aim for 1 x pilates, 1 x pole dance and 1 x yoga class each week.
For beginners, it’s important to start slowly and gradually increase the intensity. Aim for strength training sessions 2-3 times a week, with each session lasting 30-45 minutes. Mix different forms of exercise to keep the workouts varied and engaging. You can even find full-body workouts to do at home, using only your body weight.
Remind yourself that building muscle in your 40s is not just about aesthetics—it’s about enhancing your quality of life long-term. Incorporating these exercises can help you stay strong, energized, and confident, ensuring you live life to the fullest as you age. Embrace the challenge, and watch your body transform for the better.
