Menopause
Why Women Lose Muscle During Menopause — and How Protein Helps
July 22, 2026 · Julia Erickson
Many women focus on weight during menopause. Far fewer focus on muscle.
Yet muscle may be one of the most important predictors of how we age — and of our future body composition.
Your weight is the sum of your lean mass, fat mass, and water. Lean mass is your bones, organs, connective tissues, and muscle. Muscle represents 50–60% of lean mass. When we speak of body composition, we are talking about the amount of lean mass versus fat mass. This is similar to BMI but far more accurate because it accounts for your particular body.
For exact numbers, an InBody or DEXA scan will give you a body-composition percentage. (To learn how to do this at home, read Three Simple Ways to Estimate Your Body Composition at Home.)
But first…
Why Muscle Matters More Than Weight
Weight alone tells us very little about health.
Two women of the same height can weigh exactly the same amount while having dramatically different metabolic health. One might be 150 pounds with 30% body fat and look a bit soft; another might be 150 pounds at 19% body fat and look like a well-trained athlete. Metabolically they are worlds apart. The first is likely to have a good amount of inflammatory belly fat, experience frequent energy crashes, have more difficulty keeping weight stable, and have more pronounced menopause symptoms.
The second is likely to have lower inflammatory markers, more ease in maintaining body weight, greater strength, higher bone density, and higher caloric demands.
The healthier woman is not the woman who weighs less; she is the one with a body composition that points toward vitality, longevity, and healthy aging.
Muscle is central to this, so the goal during menopause should not simply be weight loss. The goal should be maintaining or building lean muscle while supporting overall health.
(Wondering how much protein supports muscle maintenance? Read How Much Protein Does a Woman Need During Menopause?)
What Causes Muscle Loss During Menopause?
Declining Estrogen
Estrogen plays a role in muscle repair and maintenance. As levels decline during menopause, preserving muscle becomes more difficult. To do so we must be intentional about addressing the other factors that cause muscle loss.
Lower Physical Activity
Many women become less active as responsibilities pile up or injuries accumulate. So we must stay active — and exercise smarter. During menopause, spending time on alignment, form, and mobility helps us move better and leaves us less open to injury. One mistake I frequently see: women rely too heavily on cardio. Resistance training needs to be the star of the show, because building muscle renders more benefit to your overall health trajectory than cardio alone.
Insufficient Protein Intake
Many women simply do not consume enough protein to support muscle maintenance. Combined with hormonal changes, inadequate protein can contribute to a steady decline in muscle mass.
How Muscle Loss Affects Everyday Life
Strength
Tasks that once felt easy become more challenging. An adage of aging: if you want to do something ten years from now, you need to be able to do it — and be doing it — now. It is never too late to get strong, but the longer you wait the more you miss out on the benefit.
Balance
Reduced muscle can contribute to poorer balance and increased fall risk. Strong abs and glutes stabilize your center of gravity. The stronger they are, the more balance you have — and the more ability you have to recover if you do lose your footing.
Metabolism
Muscle is metabolically active tissue. The more muscle you have, the more you can (and need to) eat. Less muscle generally means fewer calories burned at rest and a greater likelihood of hormonal weight gain.
Longevity
Higher levels of muscle mass are consistently associated with healthier aging, for many reasons. Muscle supports immune health, healthy insulin levels, lower inflammatory markers, bone health, and metabolic health.
How Protein Supports Muscle Preservation
Protein supplies the amino acids necessary for muscle repair and growth.
(Learn how protein can improve more than muscle in Can Protein Reduce Menopause Symptoms? What the Research Shows.)
Without adequate protein, maintaining muscle becomes increasingly difficult. When paired with resistance training, protein becomes one of the most effective tools available for preserving lean mass during menopause.
The Importance of Resistance Training
Protein alone is not enough. Resistance training provides the stimulus that tells the body to maintain and build muscle. Together, protein and strength training form the foundation of healthy aging.
A Nutrition Strategy for Protecting Muscle During Menopause
- Prioritize protein at every meal
- Include resistance training consistently
- Eat enough overall calories
- Support recovery with sleep
- Stay physically active throughout the day
(Need help choosing the best foods? Read The Best Protein Sources for Women Over 50.)
The Bottom Line
Menopause does not automatically mean weakness, frailty, or decline. By prioritizing protein and resistance training, women can preserve muscle, support metabolism, and build a stronger foundation for healthy aging.
Curious how to eat for a smoother menopause? Learn more about the Jolie Hormone Restore Program.