Let’s cut to the truth: most women believe that once they hit 40—especially through perimenopause and postmenopause—their body just won’t respond to training the way it used to.
That it’s all downhill from here. That fat gain is inevitable. That muscle loss can’t be reversed.
That strength, tone, and energy belong to a younger version of themselves.
Here’s the reality: your body can still adapt.
You can still build lean muscle.
You can still get stronger, leaner, and more powerful—even without hormone replacement therapy.
And the science proves it.
🔬 The Study That Changed the Narrative
A recent study took 70 healthy women between the ages of 40 and 60 and split them into three groups: premenopausal, perimenopausal, and postmenopausal. None of the participants were on hormone therapy.
One group maintained their usual level of physical activity. The other group followed a structured, low-impact resistance training program—4 days per week, for 12 weeks—using just bodyweight and resistance bands.
The focus of the program?
Lower body strength, balance, flexibility, and lean muscle mass—especially in the hips and legs, where age-related decline tends to hit hardest.
And the results?
✅ The Results Were Clear—and Incredible
The women who trained saw significant improvements:
- Hip strength increased up to 20%
- Balance improved by over 13%
- Flexibility jumped by 21%
- Vastus intermedius muscle thickness (a key quad muscle) increased by 12%
- Overall lean body mass increased by 2%
And here’s the best part: these results were equal across all groups—premenopausal, perimenopausal, and postmenopausal.
Some measures (like hip strength and balance) even improved in just 4 weeks.
Translation? Your hormones may shift, but your ability to get stronger and leaner doesn’t just vanish.
You are still capable of growth.
⚠️ The Myth: Hormones = No Results
✅ The Truth: Muscle Is Still Made With Movement
We’ve all heard it—“Once menopause hits, nothing works.”
This study—and many others—shows that’s just not true.
Yes, estrogen declines during and after menopause. And yes, this can impact muscle protein synthesis and fat distribution. But training still works.
Consistent resistance training still builds muscle.
Smart programming still increases strength and lean mass.
And physical activity plays a huge role in how your body adapts, regardless of hormone status.
In fact, researchers found that the biggest difference between women who maintained strength through menopause and those who didn’t came down to one thing: activity levels.
Muscle doesn’t care how old you are. It responds to resistance.
💥 Why Hip Strength Matters (A Lot More Than You Think)
The study didn’t just focus on general muscle mass—it honed in on hip strength. And there’s a reason for that.
Stronger Hips:
- Greater bone density (especially in the femoral neck)
- Reduced risk of falls and fractures
- Better mobility, balance, and posture
- More confidence and independence
Your lower body is your foundation. When you build it right, everything else becomes easier—from walking and lifting to aging with grace and power.
This is exactly why The Formula focuses on compound, lower-body resistance training: squats, deadlifts, lunges, hip thrusts, and step-ups. It’s not just about “leg day.” It’s about function, strength, and long-term vitality.
🧘♀️ Bonus Gains: Flexibility, Balance & Mood
Beyond muscle and strength, the training group in the study also experienced:
- Greater exercise enjoyment
- Improvements in blood lipid profile (hello, heart health)
- Better lower-body flexibility
- And no reported side effects
These are not small wins—especially in a time of life when sleep, mood, and motivation can take a hit. Training provides structure, strength, and stability—physically and mentally.
💡 The Bottom Line
Menopause is not the end of strength. Women can still build muscle over 40! It’s not the end of transformation. And it’s definitely not the end of building a body you love.
It’s a transition—and with the right tools, it can be a powerful one.
You don’t need to settle for slower metabolism, weak muscles, and shrinking strength.
You need smart resistance training, metabolic conditioning, and nutritional strategies that match your phase of life.
That’s what The Formula is all about.
So if you’ve been wondering if it’s too late to lift, change, or feel strong again—this is your reminder:
Start now.
Start simple.
Start building.
Your body’s still listening.
And she’s ready to show up.
Until Next Time,
Be Fierce & Rule the World,
Lauren Jacobsen
References:
Svensen E, et al. A Novel Low-Impact Resistance Exercise Program Increases Strength and Balance in Females Irrespective of Menopause Status. Medicine & Science in Sports & Exercise 57(3):p 501-513, March 2025. | DOI: 10.1249/MSS.0000000000003586
