Muscle and Body Composition in Menopause

How can you focus on muscle and body composition in menopause, specifically gaining muscle and losing fat? How many sets,  repetitions, and how much rest should you take? How much can you follow research featuring young athletic men and how should you advocate for yourself when trainers aren’t using science based on women?

We cover this all today with my guest who is a well-respected and prolific researcher and published author in the field of human performance.

Optimizing muscle and body composition in menopause, that is gaining muscle and losing fat is the focus of this episode. A researcher I met personally a decade ago, whose name has become nearly synonymous with any new study on muscle, hypertrophy, and protocols, joins me.

Want Stronger Muscles? Let’s Talk Muscle and Body Composition in Menopause!

Women in midlife are often more susceptible to negative effects of stress. We have a frequent occurrence in our membership of women who are “pushing through” and not actually getting stronger or more fit, because of adrenal insufficiency or a combination of things, we find that less is more, if we can get adequate stimulus during a session AND balance that with adequate recovery, we have a better opportunity to improve quality of life for women who need muscle mass and bone density but not at the cost of exhaustion and injury.

My Guest:

Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a professor of exercise science at Lehman College in the Bronx, New York, where he serves as the graduate director of the Human Performance and Fitness program. He also formerly served as the Sports Nutritionist for the New Jersey Devils hockey organization. Dr. Schoenfeld has published more than 300 peer-reviewed scientific papers on various exercise- and sports nutrition-related topics, and authored the seminal textbook, “Science and Development of Muscle Hypertrophy.” He was the recipient of the 2016 Dwight D. Eisenhower Fitness Award, presented by the United States Sports Academy for outstanding achievement in fitness and contributions to the growth and development of sport fitness through outstanding leadership activity, as well as earning the 2018 National Strength and Conditioning Association Young Investigator of the Year Award.

His research interest is to optimize body composition (muscle hypertrophy and fat loss) . In particular, his lab studies the manipulation of resistance training variables and their effects on muscular adaptations.

Questions We Answer in This Episode:

  • Why this? What originally propelled you into this field of study and ultimately to teach and advise others?
  • What have been the most aha moments for you in conducting the research on muscle ?
  • Define Muscle hypertrophy vs Muscle strength
  • Define and elaborate on “Volume”
  • We mentioned frequency of exercise and the consideration of the volume of recovery
  • Time under tension and tempo training

Connect with Brad Schoenfeld:

Resources: 

Other Episodes You Might Like: 

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Shoulder
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