Thank you! As an active power lifter at 52, this greatly allays concerns I've had about how much I am working against age related muscle loss. I've heard many alarmist stats over the years and took to heart that weight lifting at my age was only staving off muscle loss, rather than adding more lean mass. I appreciate knowing that isn't the case.... which frankly should have been obvious from the fact that I continue to PR, but the science is extra reassurance.
great info. I have long anecdotally considered that much of the alarmist sounding age-related muscle loss also correlates with most ppl becoming less active as they become more stable in their lives. I ran around like a lunatic in my 20s, climbing subway stairs several times a day, biking miles to and from errands etc, in my 40s I'm not hustling several jobs. I'm less active in daily life - fortunately I lift weights, run etc but if I didn't... one might see year over year muscle loss and assume it's my pesky female physiology and not just the fact that I am living with greater ease than my younger self! good to know that reasonable fitness measures and our own innate genetics are the true markers.
This is a brilliant article! It is spot on and 100% factually correct. I've been doing research in this area for over 30 years in men and women. Menopause definitely has bone-related outcomes and, to some degree, muscle, but it is nothing even close to the 10% cited. The BIGGEST, by far contributor to hanging onto muscle as we age is being physically active and, preferably, lifting weights! Forget the niche recommendations and commit to regular, consistent activity, and if you aren't yet, consider some exercise that involves lifting weights!
Thank you! I suspected as much behind these incredulous claims, and once again you’ve laid it out sensibly. What I do know (sample of one) is that muscle loss seems to happen faster now than when I was in my 30s and it takes longer to “get it back.” Even a relatively short period of inactivity due to illness leaves its mark.
I had spinal stenosis surgery three years ago (at 57) and have fought my way back, which took way longer than I expected. After two years my body started to behave in a less frail manner and I have continued to concentrate on building muscle, strength, and flexibility. I’ll never be 50 again! but I do feel that my 60s will be more powerful than most.
Thank you!! Can you do a post on the claims that women need to “lift heavy” like 4-6 reps to fatigue vs 3 sets of 10-12. Weighted vests. Is HIIT good for us? What’s facts and fiction?? Thank you!!
This is sooo interesting - thanks for writing this! I have definitely bought into the 'accelerated loss of muscle mass' narrative although it was always clear to me that this is down to aging as well as hormones. I clearly need to look at this more deeply. I attended the IMS World Congress last year where there was an interesting presentation from Prof Robin Daly (Deakin University) on this theme. He quoted a figure of 3% loss of total lean mass between pre/peri and post-menopause in women, among other interesting info re loss of muscle size, strength and power, as well as fat gain and fitness loss. He also cited some additional sources from the ones you have here... I wonder if I could send you my notes from this and get your take on it? This is clearly an area of such interest for women in this life stage. thanks for all you do Dr Gunter.
Personal anecdote here - as a peri-menopausal woman I am 100% for the creatine - finding that it's made a significant difference both in my lifting capacity, and my brain fog. It's the only supplement I take, as a supplement skeptic myself!
I take the Canadian brand Nutritionn - they have both a powder and a capsule. Tested by a third party. Not heavily branded or marketed. Free shipping worldwide. https://nutritionn.com/
Muscle mass issues are also directly linked to thyroid levels. More women are impacted than men. Many Doctors will not treat women unless the TSH is over 10 yet the majority of lab ranges has the highest of range at 4.
Thank you! As an active power lifter at 52, this greatly allays concerns I've had about how much I am working against age related muscle loss. I've heard many alarmist stats over the years and took to heart that weight lifting at my age was only staving off muscle loss, rather than adding more lean mass. I appreciate knowing that isn't the case.... which frankly should have been obvious from the fact that I continue to PR, but the science is extra reassurance.
Fantastic with your PR!
great info. I have long anecdotally considered that much of the alarmist sounding age-related muscle loss also correlates with most ppl becoming less active as they become more stable in their lives. I ran around like a lunatic in my 20s, climbing subway stairs several times a day, biking miles to and from errands etc, in my 40s I'm not hustling several jobs. I'm less active in daily life - fortunately I lift weights, run etc but if I didn't... one might see year over year muscle loss and assume it's my pesky female physiology and not just the fact that I am living with greater ease than my younger self! good to know that reasonable fitness measures and our own innate genetics are the true markers.
This is a brilliant article! It is spot on and 100% factually correct. I've been doing research in this area for over 30 years in men and women. Menopause definitely has bone-related outcomes and, to some degree, muscle, but it is nothing even close to the 10% cited. The BIGGEST, by far contributor to hanging onto muscle as we age is being physically active and, preferably, lifting weights! Forget the niche recommendations and commit to regular, consistent activity, and if you aren't yet, consider some exercise that involves lifting weights!
Incredibly well researched, thank you! It's so nice to see real facts and data as opposed to fear mongering and misleading information
What an excellent and clearly written piece (as always). Thank you so much for writing it.
Thank you for this!
THANK YOU!!!! 😊
I figured if I had heard the claim, lots of my readers had too.
Thank you! I suspected as much behind these incredulous claims, and once again you’ve laid it out sensibly. What I do know (sample of one) is that muscle loss seems to happen faster now than when I was in my 30s and it takes longer to “get it back.” Even a relatively short period of inactivity due to illness leaves its mark.
I had spinal stenosis surgery three years ago (at 57) and have fought my way back, which took way longer than I expected. After two years my body started to behave in a less frail manner and I have continued to concentrate on building muscle, strength, and flexibility. I’ll never be 50 again! but I do feel that my 60s will be more powerful than most.
Thank you!! Can you do a post on the claims that women need to “lift heavy” like 4-6 reps to fatigue vs 3 sets of 10-12. Weighted vests. Is HIIT good for us? What’s facts and fiction?? Thank you!!
This is sooo interesting - thanks for writing this! I have definitely bought into the 'accelerated loss of muscle mass' narrative although it was always clear to me that this is down to aging as well as hormones. I clearly need to look at this more deeply. I attended the IMS World Congress last year where there was an interesting presentation from Prof Robin Daly (Deakin University) on this theme. He quoted a figure of 3% loss of total lean mass between pre/peri and post-menopause in women, among other interesting info re loss of muscle size, strength and power, as well as fat gain and fitness loss. He also cited some additional sources from the ones you have here... I wonder if I could send you my notes from this and get your take on it? This is clearly an area of such interest for women in this life stage. thanks for all you do Dr Gunter.
If that is cross sectional data then it wouldn’t be helpful. But if you want to drop the references here I am happy to take a look.
Thanks for confirming this. I haven't PR'ed recently but I know that I have stopped the progression of osteopenia so taking the win there.
I heard about a new study debunking creatine's value that came out of Australia today. Unsure if you have caught it and what your thoughts were?
I still haven't bought into the creatine story yet...
I haven’t read it yet, so can’t comment, but it is on my radar
Personal anecdote here - as a peri-menopausal woman I am 100% for the creatine - finding that it's made a significant difference both in my lifting capacity, and my brain fog. It's the only supplement I take, as a supplement skeptic myself!
Which one do you take?
I take the Canadian brand Nutritionn - they have both a powder and a capsule. Tested by a third party. Not heavily branded or marketed. Free shipping worldwide. https://nutritionn.com/
Muscle mass issues are also directly linked to thyroid levels. More women are impacted than men. Many Doctors will not treat women unless the TSH is over 10 yet the majority of lab ranges has the highest of range at 4.
Does the same conclusion also apply to bone loss (density)? Thanks