Building Strength in Perimenopause: Why Weightlifting is Essential for Women Over 40

No woman wants batwings. I first learned about the dreaded saggy skin on the underarm watching an episode of the Oprah Winfrey Show many moons ago. And now that I'm in perimenopause I'm determined to work hard to avoid them!

But it's not just about avoiding batwings. As we age, maintaining and building lean muscle becomes increasingly important. The natural decline in muscle mass, known as sarcopenia, begins in our 30s and accelerates with age, leading to decreased strength, mobility, and metabolism. But the good news is that with the right approach, you can not only preserve but also build lean muscle, enhancing your overall health, vitality, and confidence.

Why Building Lean Muscle is Crucial

1. Boosts Metabolism: Muscle is more metabolically active than fat, meaning it burns more calories even at rest. This helps maintain a healthy weight and supports metabolic health.

2. Improves Bone Density: Strength training builds not just muscle, it also strengthens bones. This is vital in preventing osteoporosis, a common concern for women as they age.

3. Enhances Physical Function: Strong muscles support joints, improve balance, and enhance overall physical function, making daily activities easier and reducing the risk of falls.

4. Supports Healthy Aging: Building and maintaining muscle helps combat age-related muscle loss, ensuring you stay active, independent, and vibrant as you age.

Tips for Building Lean Muscle

1. Incorporate Strength Training: Engage in resistance training at least 2-3 times per week. Focus on exercises that target major muscle groups such as squats, lunges, push-ups, and rows. Start with lighter weights or resistance bands and gradually increase the intensity as you become stronger.

2. Prioritize Protein Intake: Protein is the building block of muscle. Aim to include a source of lean protein in every meal, such as chicken, fish, eggs, tofu, or legumes.

3. Don’t Skip Recovery: Allow your muscles time to recover and grow stronger by ensuring you get adequate rest between workouts. Incorporating stretching, yoga, or Pilates can also enhance muscle recovery and flexibility.

4. Consider Creatine: Creatine is a well-researched supplement that can help boost muscle mass and improve strength. It's especially beneficial when paired with a regular strength training routine. Creatine supports energy production in your muscles, helping you lift heavier weights and recover faster.

5. Add CLA to Your Routine: Conjugated Linoleic Acid (CLA) is a fatty acid that helps reduce body fat and preserve lean muscle. For women over 45, CLA can be a game-changer in supporting muscle retention while managing body composition. Modere Trim is an excellent source of CLA, combining this powerful ingredient with collagen, hyaluronic acid, and chondrotin sulfate to promote fat metabolism, muscle tone, joint health, and overall wellness.

   
   

Building lean muscle is not just about aesthetics; it’s about empowering your body to function at its best as you age. With the right strength training routine, adequate protein intake, and smart supplementation with products like Trim and creatine, you can achieve and maintain a strong, lean physique well into your 40s, 50s, and beyond.

Remember, it's never too late to start. Every small step towards building lean muscle contributes to a healthier, more vibrant you.