Those two are sarcopenia (muscle loss) and osteopenia (bone loss). And both can be real bummers.

Sarcopenia begins subtly.
From 30 onwards, inactive women can lose about 3–8% of muscle mass yearly. With estrogen declining during menopause, the speed only accelerates. This means activities like walking and lifting heavy shit gradually become tougher.

Osteopenia is the precursor to osteoporosis.
It’s a condition that makes bones fragile. Women’s bone density grows until about the late 20s, plateaus, then around age 44, starts declining by roughly 0.4% annually. This rate jumps to 4.4% yearly during menopause.

Women naturally have lower peak bone density and a sharper decline rate, which makes you more at risk for breaks after menopause. Think of something really dicky like a hip fracture: it elevates mortality rates by 15–20% within a year post-injury.

But here’s the great news.
With a diligent strength training program and dialled-in protein intake, you can not only slow down the muscle loss but, in some instances, reverse it.

And, unlike we previously thought, recent studies indicate that strength training can actually increase bone density in postmenopausal women.

Say whaaaaaaat?! Get after it.

-J