From 1 episode and 5 videos
How do I build muscle after menopause?
Answered by Nikkiey Stott, Maggie Topham and WarriorBabe's coaches · Updated
The short answer
Build muscle after menopause by lifting challenging weights about three days a week and getting progressively stronger over time. Nikkiey recommends six compound dumbbell moves: goblet squat, Romanian deadlift, bent over row, overhead press, chest press and hip thrust. Split them into two short workouts, rest between sessions, and eat enough protein to support growth.
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Nikkiey's exact three-day split for building muscle in menopause
Plays from 13:19 · Ep. 409: Best Strength Exercises for Women in Menopause
Nikkiey on longer rest, lower reps and heavier weight after menopause
Plays from 9:36 · Video: Lifting After Menopause: Rest, Reps and Fewer Training Days
A WarriorBabe coach explains progressive overload and how hard to push
Plays from 7:46 · Video: Best Macros for Menopause Belly Fat: A 32/30/38 Split
Cheryl, 57, on gaining 10 pounds of muscle in a build phase
Plays from 9:45 · Video: Building Muscle at 57 Eating 435g of Carbs: Cheryl's Story
Maggie Topham on why muscle and carbs work together in menopause
Plays from 5:48 · Video: Quit Cardio, Ate More, Lost 60 Pounds in Menopause
The full answer
Nikkiey explains that menopause is linked to a natural decline in estrogen, and that this shift is tied to losing bone density, muscle mass and strength. Two-pound arm circles, band kickbacks and bodyweight-only videos feel like exercise, but she says they don't give your body enough stimulus to build new muscle. It's not that your body can't change. The plan just isn't asking it to.
On Ep. 409, Nikkiey lays out a simple program:
She stresses that muscle grows during recovery, not during the workout. In another video, she suggests around 10 reps instead of 15, rest of about 60 seconds between sets, and a weight that truly challenges you.
- Workout A: goblet squat, bent over row, overhead press
- Workout B: Romanian deadlift, chest press, hip thrust
- Alternate them three days a week, 30 to 45 minutes each
- Walk 7,000 to 10,000 steps on off days for recovery, not calorie burn
The piece that makes it work is progressive overload. One WarriorBabe coach describes it as gradually increasing difficulty through weight, sets, reps or rest, so the last two or three reps of each set feel hard. The same coach recommends one gram of protein per pound of body weight. Maggie Topham adds that muscle helps handle glucose, so carbs fuel the muscle and the muscle helps handle the carbs.
Real results vary in approach. Marcie trains three days a week for about 45 minutes and can now see her triceps and leg muscles. Maggie committed to four days a week, and she shares that Angela built up from three to four. At 57, Cheryl gained 10 pounds in a four-month build phase, and her coach notes it wasn't a messy, fat gain. If you have bone density concerns or other health conditions, work with your doctor as you start.
From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.
Women also ask
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Building Muscle After 40
Why does the scale go up during a muscle-building phase?
The scale goes up during a muscle-building phase because you're eating more food, and food has weight. The extra carbs are stored as glycogen, which holds about three to four grams of water per gram. You're also adding muscle, and Nikkiey says a small amount of fat comes with it. That is normal and expected.
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Building Muscle After 40
How long should a muscle-building phase last?
Nikkiey recommends three to six months for a muscle-building phase. Three months suits women who already carry a decent amount of muscle. If you need to build muscle, plan on six months or more, and she sometimes recommends a full year, because one solid build can change your body composition more than years of cycling between cutting and maintenance.
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Building Muscle After 40
Is it normal to gain some fat when building muscle?
Yes. On The WarriorBabe Show, coaches and guests agree that some fat usually comes along when you build muscle. That is the cost of a build. The goal is to maximize muscle and minimize fat. Nikkiey adds that much of the scale increase is muscle, water and glycogen, not just fat.
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Building Muscle After 40
Is it too late to start lifting weights after menopause?
No. On The WarriorBabe Show, Nikkiey Stott and her guests are clear that it is not too late to start lifting after menopause. Women in their 60s and 70s can still gain measurable muscle on a properly structured program. You phase it in from where you are, and it takes more intention, protein and recovery.
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Building Muscle After 40
What is sarcopenia?
Sarcopenia is the age-related loss of muscle mass. On Ep. 337, Nikkiey explains it starts in your 30s, not your 60s, then accelerates in your 40s and again in your 50s and beyond. Left unchecked, she says women lose 3-8% of muscle per decade from age 30, and faster after 40.
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Building Muscle After 40
Why is muscle so important for women over 40?
Muscle matters after 40 because it drives your metabolism and protects your long-term health. Nikkiey explains that women lose about 3 to 8 percent of muscle per decade after 30, and less muscle means a slower metabolism. She calls muscle the engine of your metabolism and, borrowing Dr. Gabrielle Lyon's phrase, the organ of longevity.
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Watch or listen in full
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