When we think about healthy ageing, we often focus on maintaining a healthy weight, protecting our bones and keeping our heart healthy. But there is another important factor that deserves much more attention — our muscle health.
Muscle isn't simply about looking toned or being physically strong. It plays a vital role in our metabolism, blood glucose regulation, bone health, mobility and independence as we age.
For women, protecting muscle becomes particularly important during perimenopause, menopause and the years beyond.
What happens to our muscles as we age?
Muscle mass generally reaches its peak in early adulthood and gradually declines as we get older. Without adequate physical activity and resistance training, this decline can accelerate, particularly during later life.
More importantly, muscle strength can decline faster than muscle mass.
This means we may not notice dramatic changes in our appearance, yet everyday activities such as climbing stairs, carrying shopping, getting out of a chair or maintaining balance can become increasingly challenging.
Age-related loss of muscle strength and function is a key feature of a condition known as sarcopenia, which increases the risk of falls, fractures, reduced mobility and loss of independence.
The encouraging news is that muscle remains responsive to exercise throughout life. It is never too late to start building strength.
The menopause connection: Why hormones matter
During perimenopause, oestrogen levels begin fluctuating before eventually declining after menopause.
While oestrogen is commonly associated with reproductive health, it also influences muscle repair, inflammation, insulin sensitivity and bone metabolism.
As our hormonal environment changes, maintaining muscle and managing body composition can become more challenging.
Many women notice their waistline increasing, even though their body weight hasn't changed significantly.
This is because body composition can change without a noticeable change on the scales.
A woman may gradually lose muscle while accumulating more abdominal or visceral fat — the fat stored around our internal organs.
These changes can influence metabolic health, including insulin sensitivity and cardiovascular risk.
This is why focusing exclusively on weight loss can sometimes be misleading.
The more important question is not simply "How much do I weigh?" but "What is my body weight made of?"
Why muscle is so important for metabolic health
Skeletal muscle is one of our body's largest sites for glucose disposal.
When we eat carbohydrates, glucose enters our bloodstream, and our muscles help take up and utilise that glucose for energy.
Maintaining healthy, active muscle supports insulin sensitivity and helps regulate blood glucose.
Muscle also supports our bones and joints, contributes to balance and physical resilience, and provides valuable reserves during illness or recovery.
In other words, muscle is an investment in our long-term health and independence.
Five ways to protect muscle as we age
1. Make resistance training a priority
Walking, swimming, and other cardiovascular activities are excellent for health, but maintaining muscle requires resistance.
Aim for two to three strength-training sessions each week, appropriate to your fitness and experience. Gradually increasing resistance helps stimulate muscle growth and strength.
2. Eat enough protein
Protein provides the amino acids needed for muscle repair and maintenance.
As we age, our protein requirements may increase. A practical target for many healthy, active older women is approximately 1.2–1.5 grams per kilogram of appropriate body weight daily, individualised for health circumstances.
Distributing protein across breakfast, lunch, and dinner can help support muscle maintenance.
3. Consider targeted nutritional support
Creatine monohydrate is one of the most researched supplements for supporting strength and exercise performance, particularly alongside resistance training.
A commonly studied daily amount is 3–5 grams.
Other nutrients, including vitamin D, magnesium and omega-3 fatty acids, may support overall muscle and metabolic health where dietary intake or individual needs warrant attention.
4. Prioritise sleep and recovery
Muscle adaptation occurs between training sessions.
Poor sleep, inadequate nutrition and excessive stress can compromise recovery. Quality sleep and sufficient rest are essential components of a successful strength-training program.
5. Measure more than your weight
Body composition assessments, waist measurements and simple strength tests, such as handgrip strength, can provide useful information beyond the bathroom scales.
Monitoring these measures over time helps identify changes and guide personalised strategies.
Strong today, independent tomorrow
Healthy ageing isn't simply about living longer. It's about maintaining the strength, mobility and confidence to continue doing the things we love.
Whether that's travelling, gardening, hiking, playing with grandchildren or remaining independent at home, our muscles make these activities possible.
The goal isn't simply to weigh less. It's to remain strong, healthy and capable throughout every stage of life.
And the best time to start protecting your muscle health is now.
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