Muscle loss through menopause

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Muscle loss through menopause

Muscle Loss & Menopause Hormonal Changes

Guest article: Adelle Martin, executive mid-life transition coach, shares her top tips to maintain your strength and form through mid-life and menopause.

Muscle loss or Sarcopenia (the medical term) is one of the least well known symptoms of our perimenopause and menopause transition and is a cause of concern for so many women.

Did you know – From the age of 39, we lose 1/5 lb. of muscle every 12 months.

This increases to 1lb. every 12 months from the age of 50!

Although seldom discussed it has serious consequences if not managed. As we lose our muscular system our overall structure including our bones and joints become weaker and smaller.

Therefore this leaves us vulnerable to weight increase, injury and when combined with osteoporosis it can lead to broken bones including hip fractures and potential hospitalisation.

Did you know – That 1 in 2 women and 1 in 5 men suffer bone fractures due to falls!

How I lost my muscles…

I had an undiagnosed menopause at 40 and as a consequence I was not aware of the impact on my muscles, bones and joints. So overtime I felt an overall ache in my body. But this was not an ache from being in the gym or after a long run but a deep dull ache. The ache around my hips was constant and as I completed each half marathon it just got worse.

Sitting in business meetings became unbearable resulting in me pacing the boardroom apologising for fidgeting. One particular Sunday run became really painful, enough to push me to seek medical advice.

Not quite the diagnosis I could ever have imagined. I was told that my hip joints were close to crumbling combined with muscle loss on my legs and bum. So I was in surgery the following weekend and there started my two year period on crutches. At age 44 I understood the impact of muscle loss and osteoporosis first hand…


How did I lose my muscles…

The increased rate of our muscle loss is impacted by our oestrogen decline along with the ageing process as we transition from perimenopause to post menopause.

Other factors including our lifestyle and nutrition play a key role in the correct functioning of our Endocrine System. Our Endocrine System and hormones ensure that our metabolism is functioning accurately.

Therefore our lifestyle and nutrition choices will have an impact on our muscle loss. With a poor functioning Endocrine System our body will not have the nutrients it needs to function and repair itself.

How do I manage my muscle loss…

I use the Food, Move and Snooze principles from my Feel Stronger Framework to manage my muscle loss. With the focus on the key lifestyle factors of Food, Movement and Sleep I will Feel stronger and build a strong body as I transition through my perimenopause and menopause.


  • Meals – Eat meals that include whole-foods, fruits, vegetables, complex carbohydrates, high-quality protein, dairy/alternative products, phytoestrogens and healthy fats, such as omega-3 fatty acids.
  • Protein – Eat with every meal as it is key for muscle building and body repair. Consider a protein supplement to ensure you eat the required amount.
  •  – Drink at least 2 litres a day to ensure our body systems are functioning fully.
  • Magnesium & Potassium– Both are important for regulating muscle contraction. A deficiency can cause muscle tension to build up.

MidLife-Move with my infamous “Four S’s”

  • Strength Training to build lean muscle tissue as the priority. It also helps with bone density and joint structure.
  • Steps to build cardio health, leg strength and keep all our systems functioning.
  • Stretching to keep our joints supple, muscles flexible and maintain stability.
  • Shimmy to “fire up” our systems and release those “happy” hormones.


  • Sleep – It’s important to get good quality and quantity of sleep. Ensure you get 7 to 8 hours of sleep a night. This will enable your body to repair itself which includes building muscle.
  • Calm – We devote our energy to what’s going on around us, including family, friends, work and the wider world. Therefore it’s important to take time-out to reflect and reconnect with ourselves with a calming activity.


My Summary

  • Muscle loss or Sarcopenia is one of the least well known symptoms of our perimenopause and menopause transition.
  • From the age of 39, we lose 1/5 lb. of muscle every 12 months. This increases to 1lb. every 12 months from the age of 50!
  • Use Food, Move and Snooze principles from my Feel Stronger Framework to help manage muscle loss to build a Strong Body as your move through your hormonal changes…

Adelle – Feel Stronger


Adelle created The Women In Business MidLife Club in February 2020 after leaving her 30-year Corporate Career ahead of her 50th Birthday.

With a misdiagnosed early menopause as anxiety Adelle was forced to take time off from her Career & Business.  Adelle needed to understand what had happened to her and how she could manage her menopause!

Adelle did not want to choose between her menopause or well-earned Career & Business! So using her research Adelle developed her MidLife Resilience System to get “Adelle Back to Business”…

Since getting “Back to Business” Adelle has been Coaching Women in Business to understand how their body is responding to their hormonal changes so they can continue to Lead Themselves, Family & Business through their peri | menopause changes.

Keeping Women in Business Through Their Hormonal Changes & Business Growth – Strong Body|Strong Business…

To find out more about Adelle and the fabulous work she does, contact her via her website:
You can also hear her share more fabulous information in this video :
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