Resistance or muscle training isn't just about building muscle and strength; it's a cornerstone of women's health. While many women may associate weightlifting with huge muscles and women that look like men, a. it's a hell of a lot harder for women to build muscle than most think b. women with low muscle have a 63% higher risk of all-cause mortality.
Besides low muscle mass preventing women from playing with their grandchildren longer, it also increases osteoporosis by which are 5 times more likely to develop, sarcopenia which occurs from around the age of 30 and hormonal imbalances - just to name a few.
The Benefits of Muscle for Women
Improved:
Weight Management
Mental Health & Mood
Sleep
Energy
Body Composition
Posture & Balance
Hormone Balance
Fertility
Skin
Decreased risk of:
Diabetes
High Blood Pressure
Sarcopenia
Dementia & Alzheimer's
Osteoporosis
Cardiovascular Disease
Falls & Fractures
If you want to know why muscle building should be a priority for all women, and how you can start fighting the risks NOW, then read ahead.
What is Resistance Training
It's a common misconception that bigger muscles always mean greater strength. While there is a correlation between muscle size and strength, they are not synonymous. A muscular woman might not necessarily be stronger than a smaller woman who has trained specifically for strength.
Hypertrophy and strength are two different aspects of muscle development.
Hypertrophy is the growth and increase in size of muscle cells, which is achieved by increasing the overall volume of your workout (sets x reps).
Strength is the ability of a muscle to generate force against resistance, which is achieved by lifting heavier weights (above 85% of 1 rep max).
Now, I could keep going but I will explain these differences in a future blog. Just note, the difference is important.
What is Muscle?
Muscle is the body’s powerhouse, responsible for movement, posture, and generating heat. It consists of specialised cells called muscle fibers that contract and relax, allowing us to perform everything from simple actions like blinking to complex activities like sprinting. There are three types of muscle tissue: skeletal muscle, which moves bones and joints; smooth muscle, found in organs like the stomach and blood vessels; and cardiac muscle, uniquely found in the heart.
Skeletal muscle, the focus here, plays a pivotal role in our daily lives. It supports our skeleton, enabling us to stand, walk, and lift objects. Beyond movement, skeletal muscle is crucial for metabolism—it consumes energy even at rest, contributing significantly to our daily calorie expenditure. Moreover, muscle acts as a reservoir for amino acids, helping regulate protein metabolism and supporting immune function.
Why Muscle Matters for Women
Muscle is not only vital for physical strength and mobility but also plays a critical role in overall health, particularly for women. Research has highlighted several compelling reasons why maintaining muscle mass is crucial for women’s health.
1. All-Cause Mortality and Health Risks
Low muscle mass is linked to 63% higher all-cause mortality rates in women. This statistic underscores the critical importance of muscle for overall longevity and health. As women age, they are particularly vulnerable to muscle loss, known as sarcopenia, which typically begins around the age of 30. Reduced muscle mass not only diminishes physical strength but also impairs balance, increasing the risk of falls and fractures. These factors collectively contribute to a lower quality of life and highlight the essential role of maintaining muscle mass throughout life.
2. Health Risks
Muscle plays a pivotal role in protecting against health risks such as osteoporosis and sarcopenia. Osteoporosis, characterised by weakened bones prone to fractures, is more prevalent in women than men. Of the estimated 10 million Americans with osteoporosis, about eight million or 80% are women. Approximately one in two women over age 50 will break a bone because of osteoporosis. Low bone mass, a precursor to osteoporosis, affects 43.1% of adults aged 50 and over, with a higher prevalence among women (51.5%) compared to men (33.5%).
Sarcopenia, the progressive loss of muscle mass and strength, becomes more prevalent with age. From age 30, muscle mass decreases by 3-8% per decade, accelerating after 60. Prevalence ranges from 8-36% in individuals under 60 and 10-27% in those over 60. Among people aged 60-70, 5-13% are affected, with rates rising to 11-50% for those over 80. This loss not only impacts physical performance but also metabolic health, and for women, can be related to the loss of estrogen with age.
2. Metabolic Benefits
One of the most significant benefits of maintaining muscle mass is its impact on metabolism. Skeletal muscle is metabolically active tissue, meaning it burns more calories than fat, even at rest. This property becomes increasingly important with age, as metabolism naturally slows down.
Muscle tissue is metabolically active, meaning it requires energy (calories) to sustain itself even at rest. In contrast, fat tissue is less metabolically demanding. This fundamental difference in metabolic activity between muscle and fat has profound implications for daily energy expenditure and overall metabolism.
Research consistently demonstrates that increasing muscle mass can lead to a higher resting metabolic rate (RMR). Resting metabolic rate refers to the number of calories the body needs to maintain basic physiological functions while at rest. Since muscle tissue is more metabolically active than fat tissue, having more muscle increases the amount of energy the body needs at rest to maintain muscle tissue itself, as well as to fuel other bodily functions.
3. Hormonal Impacts
Which now leads us to the hormonal impact of muscle mass, and vice versa. Muscle health is intertwined with hormonal balance in women. Resistance exercise, such as weightlifting, stimulates the release of hormones like growth hormone and testosterone, albeit in smaller amounts compared to men. These hormones play crucial roles in muscle maintenance and repair. Additionally, maintaining muscle mass can help mitigate hormonal fluctuations associated with menopause, potentially reducing symptoms like weight gain and bone density loss.
Impact of Catabolic and Anabolic Hormones Throughout the Menstrual Cycle & Menopause
Hormones play a crucial role in muscle growth, maintenance, and overall metabolic health in women. Understanding the fluctuations of both catabolic and anabolic hormones throughout the menstrual cycle and across different life stages is essential for optimising muscle development and preventing health risks.
Catabolic Hormones
Catabolic hormones such as cortisol and progesterone can have a detrimental effect on muscle tissue when present in high levels. Cortisol, often referred to as the stress hormone, is known to promote muscle protein breakdown and inhibit muscle growth when chronically elevated. Progesterone, another catabolic hormone, also contributes to muscle protein breakdown, particularly in the luteal phase of the menstrual cycle when its levels are higher.
Throughout a woman’s life, fluctuations in these hormones can vary significantly. For instance, cortisol levels may fluctuate due to stress, sleep patterns, or other lifestyle factors, influencing muscle health and recovery. While progesterone levels typically rise during the luteal phase of the menstrual cycle and decline during menstruation and decline with age.
Anabolic Hormones
Conversely, anabolic hormones such as testosterone and estrogen play pivotal roles in muscle growth and repair. Testosterone, though present in smaller amounts in women compared to men, promotes protein synthesis and muscle hypertrophy. Estrogen, particularly in higher levels during the follicular phase of the menstrual cycle, enhances muscle protein synthesis and contributes to muscle repair and growth.
Similar to catabolic hormones, the levels of anabolic hormones fluctuate throughout the menstrual cycle and across different life stages. Estrogen levels, for example, can vary widely—from as low as 35 pg/ml during the menstrual phase to peaking at around 400 pg/ml just prior to ovulation. This fluctuation highlights a crucial window of opportunity for women aiming to maximise muscle development through targeted hypertrophy or muscle-specific training.
How to Build Muscle for Women
Muscle growth, also known as muscle hypertrophy, occurs when the body's protein synthesis surpasses protein breakdown. This process is initiated by a combination of factors, including mechanical tension from resistance training, muscle damage that stimulates repair, and metabolic stress that promotes muscle adaptation. For optimal muscle hypertrophy, it is essential to combine these training factors with proper nutrition, which supplies the necessary protein and nutrients for muscle repair, and adequate rest, which allows the body to recover and rebuild stronger muscle fibers.
1. Resistance Training
a. Mechanical Tension
Progressive Overload: Gradually increasing the weight or resistance used in exercises over time is essential for muscle growth. This principle ensures that muscles are continually challenged, leading to growth.
Compound Movements: Focus on multi-joint exercises like squats, deadlifts, bench presses, and rows. These exercises engage multiple muscle groups, allowing for heavier loads and greater overall muscle stimulation.
b. Hypertrophy Training
Rep Range and Volume: Perform exercises in the 6-12 rep range, which is optimal for hypertrophy. Aim for 3-6 sets per exercise, targeting each muscle group at least twice a week.
Time Under Tension: Slow, controlled movements increase the time muscles are under tension, enhancing muscle fiber recruitment and growth.
2. Nutrition
a. Protein Intake
Adequate Protein: Consuming 1.6-2.2 grams of protein per kilogram of body weight daily supports muscle repair and growth. Protein sources should include lean meats, dairy, eggs, legumes, and protein supplements if necessary.
Protein Timing: Distribute protein intake evenly throughout the day, aiming for 20-30 grams of protein per meal. Consuming protein post-workout can aid in muscle recovery and synthesis. Never workout without eating protein prior, and always consume food within 2 hours of waking to prevent catabolism.
3. Hormonal Considerations
a. Menstrual Cycle Phases
Ovulatory Phase (Day 10-14): High estrogen levels during this phase enhance muscle protein synthesis. Focus on intense hypertrophy training to maximise muscle growth.
Luteal Phase (Day 15-28): Progesterone levels rise, which can have catabolic effects. Increase protein intake by about 12% during this phase to counteract muscle breakdown. Adjust training intensity based on energy levels and recovery.
b. Lifetime Training
Pre-Menopause: Prioritise building muscle mass before menopause when hormonal support for muscle growth is higher.
Post-Menopause: Continue hypertrophy training to mitigate muscle loss and support metabolic health. Emphasise strength training to maintain bone density and muscle mass.
4. Recovery and Rest
a. Sleep
Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery and growth as it’s when most of the muscle repair and growth processes occur.
b. Rest Days
Scheduled Rest: Incorporate rest days into your training regimen to allow muscles to recover and grow. Overtraining can lead to injuries and hinder progress.
5. Stress
a. Reduce Stress
Stress Management: Chronic stress can elevate cortisol levels, a catabolic hormone that promotes muscle breakdown and inhibits growth. Implementing stress-reducing practices such as mindfulness, meditation, yoga, and regular physical activity can help manage cortisol levels.
Relaxation Techniques: Engage in activities that promote relaxation, such as deep breathing exercises, progressive muscle relaxation, or hobbies that you enjoy. These techniques can lower stress levels, contributing to better muscle recovery and overall health.
There are a multitude of other factors that can contribute to increased muscle development like specific training methods and techniques, but if you can focus on these things first you are well ahead of the rest of the population and on your way to a full and healthy lifetime.
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