New study highlights the impact of resistance exercise over dietary changes
As we age, we gain wisdom and perspective, but those subtle shifts we once brushed off as fleeting start to feel a bit more real. Recoveries take longer, and the strength we once took for granted now requires thoughtful planning and a more deliberate approach. For women, the onset of menopause adds another layer to this journey, marking a transition that goes beyond “just aging.” Menopause introduces unique physical changes—declines in muscle mass, strength, and bone density—driven by the drop in key hormones like estrogen and progesterone. These shifts don’t just impact day-to-day activities; they can undermine core physiological assets cultivated over decades, like strong lean muscles, resilient bones, and the ability to bounce back from a tough workout with a full night of restful, protein-synthesizing sleep. The consequences are more than just health statistics: fracture risk nearly triples, and the likelihood of falls doubles later in life.
Despite its profound impact on women’s health, postmenopause remains an understudied area. Much of the research has historically focused on aging as a universal experience, often overlooking changes that uniquely shape women’s health. However, recent findings from Paulina Ioannidou and her team, published in the Journal of Nutrition, Health & Aging, bring new insights into how targeted interventions can counteract these shifts. Their study on a 12-week progressive resistance training program for postmenopausal women offers valuable insights on how to combat this decline in muscle and strength.
The Postmenopausal Muscle Boosting Protocol
The training aspect of this study was a well-structured progressive resistance program designed to enable muscle growth and improve functional strength in postmenopausal women. Fifty-five women were divided into four distinct groups: a resistance training group with no dietary change, a training group with an increased protein diet, a protein-only group, and a control group that made no changes in diet or exercise.
For those in the training groups, workouts consisted of three full-body sessions per week. These sessions were built around foundational free-weight exercises, including squats, deadlifts, chest presses, rows, and shoulder presses, targeting major muscle groups and essential movement patterns. Each exercise was performed for three sets of eight to twelve repetitions, a range known to promote both muscle growth and strength. The program emphasized progressive overload, with the participants gradually increasing the weight lifted as their strength improved. This element of progressive overload is a key factor in resistance training, as it continuously challenges the muscles and forces them to adapt, building both size and functional capability over time.
A Focus on Protein Intake
When it came to protein, the intake in this study exceeded the standard recommendations. While the current Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight, recent evidence suggests that as people age, 1.2 to 1.6 grams per kilogram might be more appropriate to support muscle health. For the participants in the high-protein group, this study went even further, aiming for about 2.5 grams per kilogram of fat-free mass (lean body weight), calculated through body composition analysis. This translated to roughly 150 grams of protein daily, a substantial increase intended to maximize protein’s role in preserving muscle.
While such a high intake may not be necessary for everyone, it illustrates protein’s important role in maintaining muscle mass, especially during a time in life when the body becomes less efficient and more resistant to synthesizing new muscle tissue.
Resistance Training as the MVP
After twelve weeks, the results underscored just how impactful resistance training can be. Both groups that engaged in the resistance program, regardless of whether they added extra protein, showed substantial increases in muscle thickness and strength, particularly in the biceps and thigh muscles, which are among the first to lose size and function with age. The improvements in grip strength and lower body performance were further proof that foundational movements in resistance training can deliver real-world benefits, directly supporting functional strength for day-to-day activities.
The group that only increased their protein intake saw modest gains. While they experienced slight improvements in strength, they didn’t benefit from the muscle growth or fat reduction that the training groups achieved. This highlights that protein alone may not be enough to prevent muscle loss or significantly change body composition. The synergistic combination of resistance training and a well-considered protein intake is where the most profound benefits are observed, especially for postmenopausal women who face accelerated muscle and bone loss.
(Photo: Journal of Nutrition, Health & Aging)
What You Can Do About Declining Muscle Strength Postmenopause (and Before)
The clear takeaway here is that resistance training is crucial for preserving muscle and strength as we age. Structured, consistent resistance training offers the most effective way to counteract muscle loss, helping maintain mobility, independence, and resilience. Aiming for a moderate increase in protein—about 1.2 to 1.6 grams per kilogram of body weight—provides a reasonable target to support recovery and promote muscle health. While the higher intake in this study highlights protein’s potential as a support, the real driver remains regular, progressive strength training.
The results also show that it’s never too late to start. Women in this study, despite their age, achieved significant gains in strength and muscle size through these targeted interventions. This approach isn’t limited to postmenopausal women; the same principles can benefit women in their 30s and 40s and in perimenopause. Beginning resistance training and increasing protein intake early can help protect muscle and bone health before more noticeable declines occur, setting the body up for long-term resilience.
For practical application, a balanced strength training routine should incorporate exercises targeting large muscle groups like squats, rows, and presses. Introducing progressive overload, gradually increasing weights or resistance over time, ensures continuous adaptation and growth. Beyond basic strength, incorporating movements that enhance balance, coordination, and flexibility can offer additional benefits beyond this study. Exercises such as lateral lunges, rotational drills, and plyometric movements build stability and joint resilience, helping support an active, functional life well into later years.
In essence, building strength and muscle through regular, varied resistance exercises—combined with sufficient protein intake—can help counteract the physical challenges of menopause and aging. For women of any age, this approach provides a proactive path not just to maintain but to improve quality of life, bridging the gap between lifespan and healthspan. By following these principles, you’re creating a foundation for staying active, capable, and resilient, ready to meet the demands of daily life with confidence and strength.