Women’s strength training is evolving: functionality and tone are now preferred over outdated body standards. To help you navigate this shift, here’s a breakdown of muscle protein synthesis (MPS) and how to optimize it at any age, based on guidance from Dr. Jaime Seeman, an Obstetrician-Gynecologist and fitness expert.
How Muscle Building Changes With Age
MPS, the process by which your body repairs and builds muscle tissue, naturally declines with age. This shift accelerates after 30 and becomes more pronounced at menopause due to estrogen loss. However, this isn’t inevitable: lifestyle factors play a crucial role. Poor diet (low protein), inactivity (lack of resistance training), and excessive alcohol consumption contribute to sarcopenia—age-related muscle loss.
Optimizing Muscle Protein Synthesis
To counteract age-related decline, focus on these key elements:
- High Protein Intake: Aim for at least 30 grams of protein per meal, including 2.5 grams of leucine, an amino acid vital for MPS.
- Minimize Alcohol: Alcohol hinders muscle recovery and overall health.
- Prioritize Sleep: Adequate rest is essential for muscle repair and growth.
- Consistent Resistance Training: Strength training stimulates MPS and prevents lean tissue loss.
Strength Training Frequency
Whether maintaining or building muscle, aim for at least 2-3 strength training sessions per week. Progressive overload —gradually increasing weight or reps—is key to continuous gains.
Menstrual Cycle and Strength
Strength doesn’t fluctuate with your menstrual cycle, but you can leverage hormonal shifts. The follicular phase (first two weeks) is optimal for pushing heavier weights due to higher estrogen levels. After ovulation, as progesterone rises, reduce intensity to avoid overtraining.
Perimenopause and Menopause: Special Considerations
During perimenopause and menopause, consistency is paramount. Consider these points:
- Hire a Coach: Proper form is critical to avoid injuries, which can set you back further.
- Active Recovery: Allow 24-48 hours of rest between full-body lifting sessions.
- Hormone Optimization: Consult your doctor about potential hormone therapy to support muscle health.
- Eliminate Alcohol: Reduced resilience to alcohol means it impacts recovery more severely.
- Community: Surrounding yourself with supportive, strong women boosts motivation and accountability.
In conclusion: Building and maintaining muscle is achievable at any age. By prioritizing protein intake, resistance training, sleep, and hormonal awareness, women can combat age-related muscle loss and thrive.
