5 Things the Fitness Industry Won’t Tell You About Meno Muscle

Alright, let’s get real for a second. The fitness industry LOVES to talk about strength, lifting weights, and how it’s going to turn you into some kind of Greek goddess with abs that could cut glass. But here’s the thing: When you hit midlife, they kinda forget to mention a few key details about how your body actually works. If I had a dollar for every time I've overheard a personal trainer tell a female, midlife client, “'Just lift heavier weights!' without acknowledging the hot mess that is hormonal chaos, I’d be on a beach somewhere sipping something with an umbrella in it.

So let’s break it down. Here’s what the fitness world isn’t exactly shouting from the rooftops when it comes to building muscle in your fabulous midlife years.

1. Your Muscles Are Not as Flexible as They Used to Be

Remember when you could just show up to the gym and lift whatever was in front of you without a second thought? Yeah, well, now your body’s like, 'Hold up, babe, can we talk about this?'

As we age, muscle elasticity takes a dip. That means your muscles can get tighter, more stubborn, and less forgiving. But don’t throw in the towel yet! This doesn’t mean it’s all over—it just means you need to warm up like your life depends on it. Seriously, get those joints and muscles nice and loose before you pick up any weights. The more you focus on mobility and stretching, the more you'll feel like a badass while lifting.

Pro Tip: Dynamic stretches (think leg swings, hip circles) before lifting, and static stretches (hold it, baby!) post-lifting, will save your life.

2. Hormones Are Throwing a Rager, and Your Muscles Are the Hangover

Let’s talk oestrogen for a second, shall we? Oestrogen is like the party planner for muscle-building. As it starts to dip during menopause, your muscles can feel the hangover. You might not recover as quickly, or at all, from a tough workout. But guess what? It’s not you, it’s your hormones.

Muscle breakdown (catabolism) starts to outpace muscle building (anabolism), and suddenly you’re questioning why your arms aren’t looking like Michelle Obama’s (yet). The fix? Strength training, sweetie. Your muscles can rebuild—they just need some consistent loving (and a solid recovery plan).

3. You Don’t Need to Alway Lift Heavy to See Results

Listen, the whole 'lift heavy or don’t lift at all' mantra is for the birds. Midlife isn’t about how much you can lift; it’s about lifting smarter - for you! You want to avoid injury, not just impress the Instagram fitness influencers.

It’s about progressive overload, not ego lifting. That means increasing your weights, reps, or sets gradually over time, instead of jumping straight into beast mode. Focus on good form and consistently challenging your body at your own pace. That’s how you build strength that lasts.

4. You Might Feel Like a Zombie Post-Workout (but you'll recover faster)

This is a fun little nugget they don’t tell you: post-workout fatigue hits a little differently in midlife. After a killer workout, you might feel like you’ve been hit by a bus—hello, brain fog, muscle soreness, and general who-am-I? vibes.

The fitness industry doesn’t exactly tell you that recovery time isn’t what it used to be. But here’s the kicker: it doesn’t last forever! With the right recovery protocols—good nutrition, hydration, and, yes, rest—you’ll bounce back like a pro. And remember, rest days are NOT cheating.

5. Menopause Doesn't Mean Your Muscles Are Done for Good

You’ve heard the lie, right? “Oh, you’re in menopause now? Guess it’s time to just settle into those comfy pants and forget about your fitness goals.” Well, I’m here to tell you that’s absolute nonsense. Midlife can be your best fitness era yet.

Sure, you might need to adjust your approach and listen to your body more carefully. But with the right combination of strength training, proper nutrition, and mindset, your muscles can still grow, tone, and feel damn good doing it. You just need to give yourself permission to be a work in progress and stop comparing yourself to your 25-year-old self. She’s been replaced with a more powerful version.

Wrapping It Up: Age is Just a Number, Strength is Forever

So, here’s the TL;DR (too long; didn't read): menopausal muscle isn’t a death sentence. It’s a new chapter. The fitness industry might leave some things out when it comes to midlife, but that’s why you’ve got me—cutting through the BS and telling it like it is.

Remember, focus on progressive strength training, prioritise recovery (even if it means more naps on the gym bench), and stop comparing your progress to anyone but yourself. This is YOUR journey, and you’re in charge. So go lift heavy sh!t, whether its dumbbells or the emotional baggage that’s been holding you back.

XO Jane