Building Muscle After Menopause: An Algonquin Coach’s Perspective

By Karina Philippi • Premier Fitness Solutions, Algonquin, Illinois

Have you noticed that your legs seem to be getting smaller, but your belly is getting bigger?

Maybe your weight hasn't changed much at all, but your body certainly has. Your pants fit differently. Your waistline seems to be expanding, and you're wondering what on earth is happening.

Well, if you're in your 40s, 50s, or beyond, there might be a few things going on. And it's not just about eating too much or exercising too little.

Let's talk about muscle, hormones, and what happens to our bodies as we age.

When your shape changes

During perimenopause and menopause, declining estrogen levels can change how and where our bodies store fat. Women who previously carried more fat around their hips and thighs may notice more of it accumulating around their midsection.

Belly fat during menopause isn't all the same. Subcutaneous fat sits beneath the skin. Visceral fat accumulates deeper around abdominal organs. Declining estrogen is associated with increased central fat accumulation, including visceral fat. Visceral fat is particularly important because higher amounts are associated with insulin resistance, inflammation, and cardiovascular risk.

At the same time, we're also more likely to lose muscle as we get older, especially if we're not actively doing something to maintain it.

And here's where things get interesting.

Your muscles do more than move you

Your leg muscles are some of the largest muscles in your body. And they're not just there to help you walk, climb stairs, or look good in shorts! They're also incredibly important for your metabolic health.

Every time you eat carbohydrates, your body breaks many of them down into glucose, which enters your bloodstream. Your muscles are one of the major places where that glucose can go. They can use it for energy or store it as glycogen for later.

And here's something I think is pretty amazing: When you contract your muscles during exercise, they can take up glucose from your bloodstream even without relying entirely on insulin. Regular exercise also helps your body become more sensitive to insulin.

Pretty cool, right?

Now imagine what happens when we gradually lose muscle and become less active. We may lose some of that capacity to manage glucose efficiently.

And when we combine that with hormonal changes, increased abdominal fat, and declining activity levels, we may become more susceptible to insulin resistance.

This is one reason I encourage women to stop thinking about exercise only as a way to burn calories.

We're not just building stronger legs. We're building a healthier metabolic system.

Building muscle during and after menopause

Strength training remains useful beyond the menopause transition. The starting point depends on your current strength, joint comfort, and experience. We build from a manageable challenge and increase it gradually, with recovery between demanding sessions.

So where do you start?

You don't need to jump into heavy squats or spend hours at the gym. Start with what your body can comfortably do.

Sit down in a chair and stand back up a few times. Practice stepping up onto a low step. Try supported squats, gentle lunges, or resistance exercises appropriate for your strength and mobility.

And gradually make those movements more challenging.

Because here's the thing: Our muscles respond to what we ask them to do. And they can continue getting stronger well into our 60s, 70s, 80s, and beyond.

So if you've been noticing those skinny legs and that growing belly, maybe it's time to shift your focus.

Not toward getting smaller. But toward getting stronger.

Because those legs have a lot more to offer you than you might realize.

❤️ Karina

Further reading: SWAN study: body composition during the menopause transition; NIDDK: how physical activity helps muscles use glucose.

Explore personal training and small-group strength coaching in Algonquin

Contact Premier Fitness Solutions