Muscle Mass and Strength Gains After Menopause How Much How Fast?

If you’ve ever doubted your ability to make muscle mass and strength gains after menopause, this episode is for you.

It’s not too late to gain strength and lean muscle mass can be gained at any age—even after 85.

Based on a 2024 Study on Resistance Training in Older Adults by Int. Journal of Sports Nutrition & Exercise Metabolism, here’s what happened and the results:

• Participants: 
  • • 17 adults aged 65–75.
    • 12 adults aged 85+.
• Program: 
  • • Duration: 12 weeks, 3x per week
    • Structure:
      1. 1. Warm-up 
         2. 4 lower body sets
         3. 3 upper body exercises (2 sets each)
         4. Stretching
• Results:
  • • Quadriceps strength increased in all participants
      • • 65–75 group: 1–18% 
        • 85+ group: 6–21% 
    • 1RM leg extension increased in all participants
      • • 65–75 group: 38% ± 20% 
        • 85+ group: 46% ± 14% 
    • Improvements were seen in lean mass, strength and functional activities like chair stands, gait speed, timed up-and-go.

Defining Muscle Mass and Strength Gains After Menopause

• Exercise intensity is based on decreasing repetitions to muscular fatigue. 
• Exercise volume is based on the number of sets.

Considerations for Exercise Volume in Women in Menopause

• Volume = sets x reps x weight or total weekly workload.
• Start small (1–2 sets, 2x per week if inactive). Build to 3x only once consistent.
• Balance recovery: not just alternating workout/rest days, but also factoring in life stress.
• Menopausal women may need 48–72 hours between resistance sessions, per muscle group.

For women post menopause; increasing the number of days per week to reach greater exercise volume can be problematic because of the need for balance with recovery days. We don’t mean 1 day work, 1 day rest. It can mean 1 day of high intensity work and 2 or 3 days light or moderate exercise for another type for recovery.

Start Your Strength Gains After Menopause 

The beginning phases of exercise should last longer for a woman starting in her 60s or 70s. Muscle, ligaments and tendons collectively are not as resilient at 60 as they were at 20. Since most early improvements are due to neural adaptations and heavier weights don’t accelerate that, progress at a pace so you know you’ve exercised muscles but aren’t sore or uncomfortable. You’re in this for life. There’s time.

The adaptive response to resistance training is preserved even in males and females over 85.

Protein & Resistance Training

• Two drivers of muscle protein synthesis:
  1. 1. Resistance Training
     2. Adequate Protein.
• For metabolic health: ~100g/day (for 160 lb woman).
• For optimal fitness: closer to 160g/day.
• Protein recommendation for a 160lb adult is 60 grams of protein day.
  Only 46% of older adults get that.

5-Step Protein & Resistance Training Process:

1. 1. 1. Track your current protein intake.
      2. Compare with recommendations based on age, weight, activity.
      3. Identify gaps without judgment.
      4. Close the gap gradually.
      5. Set short-term goals, especially starting with breakfast protein.

Muscle Mass and Strength Gains After Menopause are Dependent On…

Relative Strength Training Power decreased significantly after the age of 50 years and was negatively and strongly associated with mobility limitations.  

Mobility & Longevity Connection

• • • Strength must be paired with mobility to prevent limitations.
    • Key focus areas: ankles, hips, upper back.
    • Loss of mobility = harder to regain later.

More… much more on mobility in upcoming posts.