How are your new year goals going? For some of my clients, by February those goals have slowly faded, not because they were lacking willpower, but because many “New Year, New Body” resolutions miss out on one key truth: your body is not meant to shrink, it is meant to strengthen.
Think about midlife and beyond, building muscle is not about how you look. Muscle is your metabolic powerhouse, a hormonal regulator and a cognitive ally, but most importantly, when I look at the future, I see muscle as the foundation of functional independence.
I recently had a conversation with a friend of mine who was telling me that her grandma, now in her 80’s, was forced to live in her mother’s house due to a fall and fracture. Although she was slowly recovering, she still needed help with many tasks, which was frustrating for her as she had always been an extremely independent woman.
Sarcopenia (the loss of skeletal muscle and strength) is a key issue as we get older and a major factor for falls and associated fractures, often leading to a loss of independence and increased mortality in older adults. (1)
How does it happen?
Starting in our 30’s, we begin to lose about 3-5% muscle mass per decade. This can accelerate around menopause, driven by hormonal changes that influence how the body stores fat and uses energy. (2) As a consequence, this may lead to a reduced metabolic rate, increased insulin resistance and weight-gain around the abdomen which can be harder to shift.
But it’s not all gloom and doom.
Resistance training paired with adequate protein intake can help to preserve and rebuild muscle. Numerous studies support consuming between 1.2-1.6g of protein per kg body weight daily to optimise muscle retention and function in adults. (3)
Hormones, Metabolites and Midlife Resilience
Muscle tissue helps to regulate insulin sensitivity, modulates inflammatory pathways and contributes to glucose balance. Basically, low muscle mass means we are less efficient at using energy which can worsen metabolic health, especially during midlife hormonal transitions such as perimenopause and menopause.
Hello resistance training!
Including compound movements like squats, rows and deadlifts, stimulates muscle protein synthesis and counteracts age related decline. When paired with higher protein intake recommendations, the gains in muscle mass and strength are more pronounced than exercise alone.
(3) And please remember that beyond metabolic benefits, muscle can also support bone density, joint stability and overall physical function, which are key to supporting healthy ageing.
How much training and protein do you need?
Bearing in mind that training and protein intake will vary based on age, goals and lifestyle, for the average midlife person to build and preserve muscle, a good starting point is:
- Aiming for 2-3 strength sessions per week – focus on major muscle groups with progressive overload; increasing sets, reps, or resistance gradually over time. My suggestion would be to ask a professional to create a program (a PT at your gym), in order to get a safe and tailored plan. I am speaking from experience here, as I have often injured myself having performed exercises incorrectly, without any guidance.
- Daily protein target: 1.6g per kilograms a day – spread this across meals (roughly 25-30g per meal) to help maximize muscle protein synthesis. (4) A 70kg woman would aim for 112g of protein daily – aiming for foods such as eggs, fish, lean meats, dairy, tofu, legumes, nuts and seeds.
Key Practical Tips:
- Build meals around protein first: Breakfast isn’t complete without it. 20–30 g of protein in the morning can set the tone for muscle support throughout the day, in addition to supporting balanced blood sugar levels (stable energy, mood, no cravings). My favorite is toasted sourdough with mashed avocado, smoked salmon and 2 poached eggs. Yum.
- Mix movement styles: Strength training doesn’t have to be intimidating, guided classes, resistance bands, or bodyweight work count when done progressively can be great. Start where you are at to allow your body to adjust without feeling overwhelmed.
- Fuel recovery: Combine protein with carbohydrates post-workout to support glycogen replenishment and repair. Think snacks like a protein shake with frozen banana, tuna and crackers or hummus and pitta. Or a post workout lunch of chicken with broccoli and sweet potatoes or salmon with mash and a mixed salad.
- Consistency beats perfection: A steady, structured routine every week trumps sporadic high-effort bursts.
And this is where I leave you for now dear reader, hoping this article helped shift your focus from size to strength – one of the smartest decisions you will ever make.
