Why Muscle Matters More Than “Metabolism” as Women Age

How strength training, proper fueling, and protein can help you maintain a strong metabolism through perimenopause and beyond.

“It’s not your age that slows your metabolism — it’s the loss of muscle.”

Many of my female clients in their 40s and 50s complain that their old tricks aren't working anymore - they're eating a healthy diet, getting regular exercise, but their body composition is changing, and not for the better - weight gain around the mid-section, energy dips and the workouts that once worked seem less effective. They go on to say, their slowing metabolism is to blame. Here’s the truth: the body’s metabolic engine isn’t broken — it’s simply changing. Research shows that most of the age-related decline in metabolism isn’t because your body forgets how to burn calories — it’s because of a gradual loss of muscle mass (known as sarcopenia) combined with changes in hormones, nutrition, and lifestyle habits. The good news? You can rebuild, preserve, and protect your muscle (and metabolism) with the right combination of strength training, protein, and recovery.

The Real Reason Metabolism Changes with Age

After about age 30, we lose roughly 3–8% of muscle mass per decade if we’re not actively strength training (Palmer et al., 2022). Since muscle is a metabolically active tissue — it burns calories even at rest — losing it lowers resting energy expenditure and overall metabolic rate.

Add in less daily movement, chronic stress, sleep loss, and under-eating, and you’ve got the perfect storm for “metabolic slowdown.” But this isn’t inevitable. Studies show adults who maintain regular resistance training and adequate protein intake experience significantly smaller declines in muscle, strength, and metabolic rate (Deutz et al., 2014).

The Estrogen Connection

During perimenopause and menopause, declining estrogen levels can directly influence muscle mass, strength, and fat distribution. Estrogen helps regulate muscle protein turnover and supports insulin sensitivity. When levels drop, women may notice more fat around the midsection and less muscle tone — even if their weight doesn’t change (Geraci et al., 2021).

“Hormonal changes affect how easily you build muscle — not whether you can.”

While hormone therapy may have a role for some women, it’s not the only solution. Exercise and nutrition remain the most powerful and accessible tools for protecting your muscles and metabolism through hormonal transitions.

Protein: The Unsung Hero for Muscle and Metabolism

Many women, especially as they get older, don’t eat enough protein. The standard RDA of 0.8 grams per kilogram of body weight prevents deficiency, but it’s not enough to maintain or build muscle. Research shows that women over 40—especially those doing resistance training—benefit from higher protein intakes, around 1.2 to 1.6 grams per kilogram per day.

If we convert that to pounds, it’s roughly 0.55 to 0.73 grams of protein per pound of body weight, and most experts suggest using your goal weight. For example, a woman who weighs 143 pounds but has a goal weight of 130 pounds would aim for 72–95 grams of protein per day, spread across meals. That might sound like a lot—or maybe even a little, depending on the high-protein trends you see on social media—but it’s totally doable. I’ve included a sample day below that easily hits 120 grams of protein.

Aiming for 25–40 grams of protein per meal from high-quality sources—like eggs, fish, poultry, lean red meat, tofu, tempeh, cottage cheese, or Greek yogurt—can help maintain muscle, boost strength, and support overall metabolic health as you age.

“Think of protein as the raw material your body uses to rebuild what your workouts break down.”

How to Fuel Before and After Workouts

Fueling properly around your workouts makes a big difference in how your body responds to exercise.

Before your workout (30–90 minutes):

Eat a light snack or meal with carbohydrates and moderate protein to support energy and prevent muscle breakdown.

Examples:

• Banana with Greek yogurt

• Small slice of toasted sourdough with nut butter

• Small orange with ¼ cup walnuts or almonds

• Sugar-free protein coffee, like Brust Protein Coffee

If you’re doing high-intensity or strength sessions, don’t train fasted — you’ll perform and recover better with some fuel on board.

After your workout (within 1–2 hours):

Consume 20–40 g of high-quality protein to kick-start muscle repair, plus some carbohydrates if you’ve done longer or more intense training.

Great post-workout options include:

• Protein smoothie with banana, spinach, and whey or plant-based protein

• High protein overnight oats with yogurt, protein powder, chia seeds, and oats.

• Wild canned salmon with avocado and arugula on toasted sourdough

• Chicken fajita salads with roasted sweet potato, avocado, and cottage cheese vs. sour cream for added protein

• Greek yogurt with berries (I'm loving Two Good & Oikos Vanilla low sugar options right now)

(Schoenfeld et al., 2017)

• If you exercise before 6 am, and don't like to eat breakfast until mid-morning, consider adding protein powder to your coffee - check out my recipe for Proffee (protein + coffee) below!

Strength Training: The Real Metabolic Boost

“Cardio burns calories while you do it. Strength training keeps your metabolism humming long after you stop.”

Resistance training is the single most effective way to maintain muscle mass, bone density, and metabolic rate as you age. It also improves insulin sensitivity and supports hormonal balance — all critical for weight management during perimenopause and menopause.

Beginner routine (2x/week full body):

• Squats (bodyweight or goblet) — 3 sets of 10

• Push-ups or chest press — 3 sets of 10

• Dumbbell deadlifts — 3 sets of 10

• Dumbbell bent over rows — 3 sets of 10

• Core: plank or bird-dog — 3 rounds of 30 seconds

Intermediate routine (3x/week):

Day A: Lower Body — squats, Romanian deadlifts, lunges

Day B: Upper Body — bench press, pull-downs, rows, shoulder press, bicep curls, overhead tricep extension

Day C: Full-Body — deadlifts, single-leg work, push-ups (wide & triceps), core

Start with a challenging weight. If you can easily keep going after 10 reps, your weight isn't heavy enough. Each week, try to lift a bit heavier or do one more rep. That progressive overload is what signals your body to adapt and build muscle.

Even 2–3 sessions per week can make a meaningful difference when combined with adequate protein and recovery (Nunes et al., 2022).

Putting It All Together

Here’s how your day might look if you’re supporting muscle and metabolism:

Breakfast: 2 eggs, 1 slice sprouted toast, cottage cheese (30 g protein)

Snack: Greek yogurt with berries (20 g protein)

Lunch: Grilled salmon, quinoa, and roasted veggies (30 g protein)

Pre-workout: Banana + 1/2 tbsp almond butter

Post-workout: Protein smoothie (25–30 g protein)

Dinner: Lean meat or tofu, sweet potato, and greens (30 g protein)

That’s about 120 g protein — more than enough for a 150 lb woman who’s training consistently.

Key Takeaways

• Muscle is your metabolism. Losing it slows you down — building it keeps your body strong and energy high.

• Strength train 2–3 times per week. Focus on compound movements that work multiple muscle groups, and lift heavy, maxing out at 8-10 reps.

• Eat .55 to 0.73 grams of protein per pound of body weight (or goal weight)/day. Spread it evenly across meals.

• Fuel and recover properly. Don’t skip pre- and post-workout nutrition, stretching, and rest days.

• Consistency beats intensity. A regular, balanced routine yields lasting results.

“Muscle is medicine — for metabolism, mood, and longevity.”

If you’re in your 40s, 50s, or 60s, now is the time to prioritize strength. Your metabolism will thank you — not because you’re chasing calorie burn, but because you’re investing in energy, confidence, and long-term health.

Proffee Recipe

Serves 1

Ingredients

• 1/2 banana

• 1 scoop vanilla LeanFit Whey protein powder

• 1 tbsp. peanut butter powder (high in protein, low in saturated fat & calories)

• Sprinkle of pumpkin spice or cinnamon

• 1 -2 cups drip coffee

Method:

Blend all ingredients together, serve and enjoy (perfect for busy weekend mornings when you've just squeezed in a workout, and you're running off to the rink!)

Protein: 25 grams | Calories: 248 | Carbs: 30g | Fat: 5g

References

• Palmer AK et al. Metabolic changes in aging humans. PubMed, 2022.

• Deutz NEP et al. Protein intake and exercise for optimal muscle function with aging. PubMed, 2014.

• Geraci A et al. Sarcopenia and menopause: The role of estradiol. PubMed, 2021.

• Nowson C et al. Protein requirements for older people. PubMed, 2015.

• Schoenfeld BJ et al. Pre- vs post-exercise protein intake. PubMed, 2017.

• Nunes EA et al. Protein intake and gains with resistance exercise. PubMed, 2022.