10/06/2026
Did you know women can begin losing muscle and bone density much earlier than most of us realize?
💪 Muscle mass
Muscle loss can begin gradually around age 30. The decline tends to become more noticeable after 40 and can accelerate further during and after menopause as hormone levels change.
🦴 Bone density
Women generally reach their peak bone mass in their 20s to around age 30. After that, bone density gradually begins to decline, with bone loss accelerating significantly around menopause as estrogen levels fall.
So what can we do about it?
🏋️ Strength train consistently. Resistance training helps maintain—and even build—muscle as we age while also providing the loading our bones need to stay strong.
🥩 Eat enough protein. Protein becomes increasingly important for maintaining and building muscle as we get older.
☀️ Pay attention to calcium and vitamin D. Both play important roles in maintaining healthy bones.
🚶♀️ Include weight-bearing and impact exercise. Walking, hiking, jogging and other weight-bearing activities can help support bone health.
And perhaps the most important message: it is never too late to start.
You can build muscle and improve strength well into your 40s, 50s, 60s and beyond. The goal isn’t simply how your body looks—it’s maintaining your strength, mobility, balance, bone health and independence as you age.
Strength training isn’t just about getting stronger today. It’s an investment in the body you want to have 10, 20 and 30 years from now. 💙💪
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