post menopausal - unable to build muscle anymore

lizzie_02
lizzie_02 Posts: 1 Member
edited February 26 in Introduce Yourself
Hi All,

I've been exercising fairly consistently for about 3 months and I've noticed that I've lost weight and I'm happy with current weight, however, I've started to notice that there is no change in my muscles, I'm actually thinking that, despite the exercise, I'm actually losing muscle mass. It used to be so easy to gain muscle pre-menopause.
I've just started taking a protein supplement as I don't eat a lot, I've never been a big eater. I'm hoping this will help. Is there anyone who is experiencing the same issue or has any tips?
my weight is 58kg. height 160 cm. Age is 59

Replies

  • tinkerbellang83
    tinkerbellang83 Posts: 9,181 Member
    What exercise are you doing?

    How are you determining your muscle mass? If it's a bodyweigth scale with bioimpedance plates they are notoriously inaccurate.

    It's really not that easy for females to gain muscle mass, particularly if not eating much! Progressive strength training is a must and beyond newbie gains you'd need to be eating at/over maintenance and have optimal protein intake.
  • sijomial
    sijomial Posts: 19,809 Member
    "Exercise" means many things! What exactly are you doing?

    I helped a 61YO female friend with her training last year and she made good progress in muscle mass, strength and appearance.

    Main tips:
    • Train effectively according to your capabilities and goals - it's what initiates the process.
    • If you are losing weight (you are already in the healthy range) then do it very slowly as a deficit hinders the process.
    • Keep consistently hitting a higher than average protein intake.
    • Take measurements and progress pictures.
  • charmmeth
    charmmeth Posts: 936 Member
    I am 57 and well into menopause. Since last May I've been using workouts with dumbbells (not heavy: I started at 0.5 kg and have now progressed to 3kg or sometimes 4kg) and I am realyl pleased with how my muscles have developed. I use BodyFit by Amy who has a great range of workouts, and includes modifications for women who are pregnant or newly post-partum which also work well for those of us who are getting older.

    Link to Amy's youtube channel: https://www.youtube.com/channel/UCA9k6Z3B9ywXmwKh-zpBwfw.
  • AnnPT77
    AnnPT77 Posts: 36,129 Member
    Pretty much any muscle I have, beyond a bare minimum for ambulatory survival, was gained after I became menopausal. (Chemotherapy for cancer put me in menopause at age 44, after which I went on anti-estrogen drugs - a kind of hyper-menopause - for 7.5 years . . . a time of significant strength, fitness, and muscle gain for me.) If I were less lazy about weight training, I have reasonable confidence I could gain muscle even now, at age 65. Research has shown gains in people up into their 80s, with appropriate exercise stimulus and nutrition.

    It's always slow, though, at any age. Slower when older is realistic, too. Slower when losing weight, besides.

    Three months, unfortunately, is not a very long time, when it comes to muscle gain. If you're happy with your weight now, eat at maintenance or even a tiny surplus, get ample protein, and consistently follow a well-designed progressive strength training program, like one of those in this thread:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Generally, nutrient timing is not crucial, but there's been some research suggesting that as we age, we metabolize protein less efficiently, and that it can help us older folks to spread it through the day. IMO, a good goal is around 1g daily per pound of lean mass, which for most people is in the range of 0.6-0.8g per pound of healthy body weight. I'm only a little taller than you (165cm, 5'5"), and a little lighter (57ish kg, 125lbs), and shoot for 100g daily, usually exceed that, as a vegetarian on maintenance calories.

    It could be a good idea to see your doctor, ask for blood tests for nutrient deficiencies or other relevant problems, if you're literally seeing no gains, despite doing all of the above for many months.

    Best wishes!
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