Just when you dismiss muscle loss as part and parcel of getting older, think again. That gradual drop in strength, lower energy levels, and slower recovery periods are rarely questioned. Yet the fact remains that, as women age, they tend to lose muscle mass faster than men do. In the words of our trusted expert, Zoe Mcparlin, osteopath at UFIT, “Building muscle is significant as women will naturally start to lose muscle mass in their 30s.” As oestrogen levels fall in perimenopause and menopause, that loss accelerates, increasing the risk of frailty, fractures, and metabolic disease. Muscles support bone density, which helps prevent fractures and is central to balance, reducing risk of falling, improving mobility, and, most importantly, independence.
However, Mcparlin adds, “Having good muscle mass isn’t just about strength or aesthetics, it is about functional health, as it underpins many other bodily functions, including blood pressure, heart disease, regulating blood sugar, and even brain health.” So the verdict is out: building muscle is absolutely non-negotiable for women. And the good news is it’s never too late to start. “Muscles are an active tissue, which means they can grow or get smaller, no matter what age you are. Therefore, it’s never too late to start; you can still build muscle and bone into your 80s and beyond,” McParlin states.
Planning on embarking on your own muscle building journey? Below, Vogue Singapore breaks down what to know—and how to begin.
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Stop fearing the weights
To begin with, it cannot be stressed enough that when it comes to muscle building, strength training is arguably the most critical factor. Women need to lift weights and lift heavy to build up muscle mass. That’s what helps slow down the loss of bone and muscle. As Mcparlin states, “Many women also believe that cardio is often the best way to improve body composition and become lean, but actually strength training is more effective especially as we age.”
However, many women fear that weight lifting will make them ‘bulk up’. Scientifically, that is largely untrue. “It’s actually tough for women to bulk up even when taking extreme measures in both their training and nutrition. Women simply don’t have the genetics that men do to put on muscle in the same way. Men have 8 to 10 times more testosterone, larger muscle cross-sections, and more muscle-building fibres than women. While women, partly due to our female hormone estrogen, are predisposed to gain strength, muscle quality and tone rather than noticeable size or bulk,” says Mcparlin.
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How to train
Get this straight: Muscle isn’t built through exhaustion. It is built through progressive overload. “It’s more important to focus on gradually progressing the load (weights) rather than fancy exercises or pushing yourself to exhaustion. Muscle responses to mechanical tension, so choose weights you can only lift for 8 to 12 repetitions. The most effective exercises are multi-joint movements that use many different muscles at once, like squats, step-ups, or lunges,” Mcparlin recommends.
For beginners, she advises prioritising technique, control, and a full range of movement using their own body weight before adding weights, gauging progression by effort. Even something as simple as sitting and standing 10 times from your trusty coach can be a starting point.
First-timers should also keep in mind that consistency is key here. “You can see significant improvements from consistently doing two to three full-body workouts a week. Strength gains often occur rapidly at the beginning because the brain-muscle connection is activated quickly. This allows you to use more of your existing muscle fibres during each exercise. Many people can see improvements in their strength within two weeks even without visible muscle changes,” Mcparlin emphasises.
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Train with your age in mind
As we age, the goal of getting stronger is constant, but the strategy must shift from, say, building a peak in your 20s to focusing on recovery and joint longevity in your 30s and 40s. Here’s a detailed breakdown as recommended by Mcparlin:
In your 20s
You’ll want to focus on building a strong foundation for your future and injury prevention. This will include learning the correct form and movement patterns for core movements. Your body can tolerate greater volume and intensity at this age; most people can train 5 days or more a week, with 2 higher-intensity workouts. The focus at this age is on technical form and building lean muscle mass with some strength.
In your 30s
At this age, you will reach and move beyond your natural peak in muscle mass. The focus at this age is to ensure you have a strong foundation to help continue to maintain and preserve muscle mass. You should focus on multi-joint exercises like squats that work multiple muscles and joints at the same time. To keep building muscle, you’ll need to shift towards heavier weights with fewer reps (3-8) at higher intensities. Women recover faster and respond better to high-intensity workouts than men, thanks to having slower-twitch muscle fibres. Therefore, in your 30s, prioritise higher intensity workouts with plenty of rest. It’s recommended to periodise your training to support recovery, meaning you lift heavier, minimise moderate-intensity workouts, and alternate high-intensity days with incredibly easy days to get the most benefits and make every workout count.
In your 40s
In your 40s, hormonal fluctuations, such as declining estrogen levels, will start to affect your muscles, bone density, and recovery. As estrogen supports strength and power, your training should focus on these aspects to maintain as many fast-twitch muscle fibres through heavier lifting and more intense work. Focus on quality, not quantity, so lift heavy, but finish knowing you could do two more reps, keeping the volume low, again prioritising recovery. One high intensity, 1-4 minutes at 80% or two sprint sessions a week involving 30 secs as hard as you can with as much rest as needed for a maximum of 5 reps, this will give you a big enough stimulus to grow and maintain muscle as you transition into peri and post menopause.
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Mindful palate
An ideal diet for optimal muscle health provides a balanced intake of key nutrients that support muscle mass, structure, and metabolism. According to Ellie Cheale, dietitian and nutritionist at UFIT, “Building muscle requires three things: progressive resistance training, sufficient total energy, and adequate protein distributed across the day. The diet does not need to be extreme, but it does need to be consistent.”
A practical diet is relatively straightforward, actually. Breakfast anchored with protein and carbohydrates. Lunch is built around lean protein, wholegrains or starchy carbohydrates, and vegetables. Shortly after, a protein-containing snack. Followed by dinner, which again includes a solid protein source, carbohydrates, and greens. It is important to note that carbohydrates are not the villain here. “Under eating carbs often leads to low training intensity, which limits muscle gain,” Cheales warns.
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Understanding protein intake
Your protein intake is paramount. “Protein provides amino acids, which are the building blocks of muscle tissue. Resistance training stimulates muscle protein synthesis. Protein intake ensures that the process can occur optimally.” Cheales continues.
For active women aiming to build or maintain muscle, she recommends 1.6 to 2.2 grams per kilogram of body weight daily. Spread across the day, with roughly 20 to 40 grams per meal, this appears to maximise muscle protein synthesis in younger adults. A mix of animal and plant sources can work well. Vegetarian diets may benefit from slightly higher total protein targets to account for digestibility and amino acid profiles. However, keep in mind that protein supports muscle. It does not compensate for insufficient training stimulus or inadequate total energy intake.
