As menopause approaches, women often find themselves bombarded with advice on diets, cleanses, and quick fixes to “turn back the clock.” While these trends promise fast results, they rarely deliver long-term health benefits and can often leave you feeling frustrated and stuck. It can feel like your body is changing faster than you can keep up.

Instead of falling for fleeting fads, there’s one scientifically proven way to enhance your health, longevity, and overall vitality: building muscle.

For women navigating menopause, muscle isn’t just about strength— it’s about laying the foundation for a healthier, stronger, and longer life and is the cornerstone of long-term health and well-being.

And while traditional resistance training is invaluable, incorporating Pilates and reformer Pilates into your routine can offer unique benefits that complement your muscle-building goals.

Why Muscle Matters in Menopause

Menopause marks a significant hormonal shift that accelerates the natural loss of muscle mass, a condition known as sarcopenia. Declining oestrogen levels, which play a critical role in maintaining muscle health, mean that women in menopause are at a higher risk of losing muscle and, subsequently, strength.

Studies have shown:

Women in late perimenopause have 10% less muscle mass in their arms and legs compared to those in early perimenopause.
Postmenopausal women are more likely to experience sarcopenia, increasing their risk of falls, fractures, and decreased independence.

The consequences of muscle loss extend far beyond aesthetics—it directly impacts your ability to stay active, maintain a healthy metabolism, and protect your bones and heart.

Adding to the challenge is the impact on bones, which lose density more rapidly during menopause. This dual decline in muscle and bone health makes it essential for women to prioritise strength-building activities.

Why Building Muscle is Critical for Longevity

Maintaining muscle mass during menopause is directly tied to a longer, healthier life. Research has consistently shown that women with more muscle experience:

Improved Metabolism: Muscle is metabolically active, meaning it burns calories even at rest. It also helps regulate blood sugar by pulling glucose from the bloodstream, reducing the risk of insulin resistance and type 2 diabetes.
Stronger Bones: Muscle and bone health are closely linked. Resistance training not only strengthens muscles but also improves bone density, reducing the risk of osteoporosis and fractures.
Better Heart Health: Women with higher muscle mass have a lower risk of cardiovascular disease. Unlike men, fat mass is less of a risk factor for women’s heart health—making muscle a top priority.
Enhanced Quality of Life: Strong muscles mean greater independence, improved mobility, and reduced risk of injury as you age.
Effective Fat Loss: Resistance training boosts fat metabolism and helps reduce visceral fat, which is linked to chronic diseases like diabetes and heart disease.

How Pilates and Reformer Pilates Fit In

While traditional resistance training is often the first recommendation for building muscle, Pilates—particularly reformer Pilates—offers unique advantages for women during menopause.

Targeted Muscle Engagement

Pilates focuses on controlled, precise movements that target specific muscle groups. This approach is particularly effective for strengthening smaller stabilising muscles, which are often overlooked in traditional strength training but are critical for joint stability and balance.

Improved Core Strength

A strong core is essential for overall strength and functional movement. Pilates emphasises core engagement in every movement, helping to protect the spine, improve posture, and support everyday activities.

Low-Impact Strength Training

Reformer Pilates uses springs and resistance to build strength without putting excessive strain on the joints. This makes it an excellent option for women experiencing joint discomfort or recovering from injuries.

Bone Health Benefits

Pilates incorporates weight-bearing and resistance exercises, which are essential for maintaining bone density. The reformer adds adjustable resistance, making it a valuable tool for improving both muscle and bone health.

Flexibility and Mobility

In addition to building strength, Pilates improves flexibility and range of motion, which can help counteract stiffness and joint issues that often arise during menopause.

Combining Resistance Training, Pilates, and Reformer Pilates

To maximise the benefits of muscle building during menopause, consider a well-rounded approach that includes traditional resistance training alongside Pilates and reformer Pilates. Here’s how to structure your routine:

Resistance Training

Focus on compound movements like squats, deadlifts, and lunges to build major muscle groups.
Aim for 2-3 sessions per week, gradually increasing the weight as you gain strength.

Pilates

Incorporate mat Pilates once or twice a week to enhance core strength, balance, and flexibility.
Emphasise breathwork and alignment to support overall body awareness and posture.

Reformer Pilates

Use reformer sessions 1-2 times per week to add low-impact resistance training that complements your other workouts.
Adjust the resistance to challenge your muscles while protecting your joints.

The Health Benefits of Building Muscle

Building muscle through resistance training, Pilates, and reformer Pilates offers a wide range of health benefits:

Enhanced Metabolism: Muscle is metabolically active, helping to burn calories at rest and regulate blood sugar levels.
Stronger Bones: Resistance exercises promote bone density, reducing the risk of osteoporosis and fractures.
Improved Cardiovascular Health: Higher muscle mass is linked to a lower risk of heart disease, particularly in women.
Better Mobility and Balance: Strengthening stabilizing muscles improves coordination and reduces the risk of falls.
Fat Loss: Strength training and reformer Pilates both help reduce visceral fat, which is associated with chronic illnesses.

The Bottom Line

Menopause doesn’t have to mean losing strength, mobility, or independence. By focusing on building muscle through a combination of resistance training, Pilates, and reformer Pilates, you can promote a great mindset, enhance your health, and future proof your body.

This year, skip the fads and focus on a proven strategy for long-term wellness. Embrace the power of muscle building and discover how strong, healthy, and resilient you can be—at every stage of life.

Skip the Fads: How Muscle Building and Reformer Pilates Can Transform Your Health During Menopause