Key takeaway: Perimenopause can begin as early as 35, and as estrogen fluctuates, women lose muscle strength and power, not just mass. Heavy, low-rep lifting, jump training for bone, and eating enough to fuel your day are what a midlife body responds to.
Why your workouts stop working in your 40s
This week we’re throwing it back to a Studio Session from the spring, when exercise physiologist Dr. Stacy Sims, author of ROAR and Next Level and Livelong Summit speaker, joined us to explain why so many women feel like their bodies stop responding in midlife, and what actually helps.
The shift starts earlier than most of us think. The perimenopausal years can begin as early as 35, often 7 or 8 years before symptoms appear, as cycles become more anovulatory (where in a menstrual cycle or period, the ovaries do not release an egg) and estrogen fluctuates without progesterone to balance it.
“Every cell in the body has estrogen, progesterone receptors,” Dr. Sims says, so every cell is going through a metabolic change. That’s why eating and training the same way stops paying off: “It’s not the right kind of stress to create an adaptive response.”
Muscle is where this shows up most. Between 40 and 60, women see a definitive change in the muscles’ ability to produce power and strength, whereas men mostly lose mass.
Estrogen supports the cells that repair muscle, the strong form of the protein that powers each contraction, and how fast your nerves fire. The answer is the heavier, low-rep end of lifting. “If we are lifting and doing resistance training with body weight or light weights, we’re not really benefiting this change in muscle physiology,” she said.
Heavy weight loads stimulate the prefrontal cortex in ways lighter loads don’t.
If you’re not a gym person, try a weighted backpack on the stairs, or low, hard-landing jump training for bone density.
Dr. Sims says that menopause hormone therapy “a tool in the toolbox”: valuable for osteoporosis prevention and for women carrying the APOE4 gene, but only alongside lifestyle changes. “Don’t be afraid, but also don’t expect it to be… the magic bullet.” The same goes for food. “It’s not about food and calories. It’s about fuel,” she said, and a body that isn’t eating enough slips into conservation mode.
She also shared her take on GLP-1s for “10 vanity pounds,” why creatine makes the cut while urolithin A doesn’t (yet), and her hopes for her teenage daughter’s generation.
Note: You must be a member of the Livelong Women’s Circle™ to view this replay. If you aren’t a member of the Livelong Women’s Circle yet, you can sign up for a free account here. Replays will be available for 7 days from today to general Circle members. Inner Circle members have forever access to all Studio Session replays.
Join us for an upcoming Studio Session
📍 Monday, October 5 · 10:00 AM PT / 1:00 PM ET — Bone Loss Is Not Inevitable: What Actually Rebuilds Bone and How to Know If It Is Working, with Dr. Doug Lucas and Sarah Glicken.
📍 Wednesday, October 14 · 9:30AM PT / 12:30 PM ET — Peptides, HRT and the Future of Wellness Medicine, with Dr. Renee Young
Become part of a movement that matters
Inner Circle™ members get priority access to every Studio Session, plus forever access to replays and the Livelong Women’s Health Summit session recordings, the option to earn CE credits, and more. Perhaps more importantly, joining the Inner Circle helps us continue to bring you the best, science-backed information in women’s health and what it means to age well.
How did you enjoy today's newsletter?
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
