Middle Age, Menopause and Muscles
What you need to know.
Way back in the 1960’s, and I’m being honest, we regarded Jack LaLanne, Arnold Schwarzenegger and the “Old Timey Muscle Men” as something of a curiosity. They were more of a side show than superstars.
Then things changed. In 1936, LaLanne opened a fitness center in Oakland, Ca. This was the beginning of the gym phenomena. I remember walking into one of his centers on Long Island filled with big, ugly scary equipment and lots of grunting men.
I ran.
In my teens, I was captivated by Marilyn Monroe. Who wasn’t? I thought she was the epitome of femininity – a modern-day goddess. Everyone wanted to know her secret. I was shocked, SHOCKED, when I learned that she lifted weights.
I am now at an age that Marylin never got to see – 60. I am off all hormones and other substances that we can use to build and retain muscle. I am as au naturel as a real brunette can be. It’s time to get serious about my health, particularly since I can see my body changing in ways that are less than desirable.
Why weights?
Many of us in middle age may still regard body building and weight lifting as a novelty. However, the benefits to increasing muscle mass are substantial. Here are just a few:
· Muscle increases the metabolic rate. Muscle cells in your body use energy, while fat cells store energy. This means that muscle helps to maintain weight. Score!
· Muscle fortifies the bones, ligaments and tendons. In middle age and particularly after menopause we are at risk for fragile bones. I broke five in one year. Muscle helps to support bones and weight resistance builds up bone density.
· Muscle makes everyday activities easier. You can now open that jar, lift that box and play golf with less aches and pain.
· Muscle gives you shape. If you think you will be bulky and large, just look at Marylin. Mic drop.
· Muscle decreases your risk for disease, particularly diabetes and cancers.
Muscle is not easy ... to build, or maintain
Perhaps you are ready to lace up the sneakers and pick up something heavy. Yay! But know this: building muscle is not easy once you pass the 45 mark.
I have been trying to build muscle for many years. In my twenties I rode racehorses, and they would regularly run off with me. I tried to pull back on the reins, and they ignored my puny arm strength. So I got serious and worked with a trainer.
It didn’t last.
In my thirties I had babies and in my forties I still carried the pregnancy weight. So I got serious and worked with a trainer.
It didn’t last.
In my fifties my passion for yoga was still not translating into better arm balances and inversions. My teacher suggested I get stronger. So I got serious and worked with a trainer.
It didn’t last.
Are you seeing a pattern? I am. What really woke me up was I had a knee replacement and the doctor was concerned that the bone would not be stable enough to support the implant.
OH MY GOD. I had to get serious, work with a trainer, and make it last. Then the pandemic hit.
How I Did it
And yet, in a pandemic, I managed to put on 2.5 pounds of muscle. This is the most I have ever had – in my entire life!
What worked for me may not work for you. There is never a size that fits all, or a solution that works for everyone. But some of it may work for some of us. Here’s what I discovered:
1. Find what works for you.
I needed a system I could maintain. Ironically, the pandemic was a blessing. I couldn’t go to a gym (Or to be more accurate, I couldn’t procrastinate going to a gym) so I created a workout area in my home. I bought free weights, a weight bench, and various props such as a Pilates ball, exercise bands and a mat. The investment was under $100.
If this isn’t possible for you, find a local gym that feels right, then join it.
2. Be consistent
It takes months to put on muscle, but only two weeks to start to lose it. If you become ill or injured (very likely once we age) you will lose almost all of it in just four weeks of inactivity.
The good news is it comes back when you start up again. Working out at least two to three times a week is what worked for me.
3. Be a Honey Badger
My idea of weight lifting used to be a few bicep curls with a 5 lb. dumbbell. One I’m done, two I’m through, three I’m free, four out the door, five to thrive, etc. That doesn’t work.
Make yourself accountable. A honey badger never gives up. Be determined. Set a timer, use an app, find a way to work hard for at least 30 minutes a session.
4. Go big or go home
I always avoided heavier weights not because of bulking up (which is something of a myth), but because they hurt! If I lifted anything over 10 lbs., my back hurt for days.
I needed to pay more attention to form. If you are as obsessive about your alignment as you are about your yoga practice, or anything else, then adding weight shouldn’t hurt. I slowed down, focused on form, and suddenly I am lifting heavier weights.
5. Variety is everything
Left to my own devices, I pretty much did the same thing every time. Guess what? The body is hip to this trick and it will immediately adapt and not grow. I needed outside help.
In a pandemic, it was never easier to find an app for strength training. I now use three different apps on a rotating basis, depending on how I feel. Each one provides variety, access to a live trainer and help via Facebook groups.
In addition, I discovered Instagram weight lifting and sculpting classes. These are free, free, free! Of course, you get what you pay for so be careful especially if they are fast-paced.
Overall, my first love for movement is yoga and my goal is to practice forever. However, I now see that lifting weights, especially as we age and lose muscle, is the way to stay healthy, strong, and on my mat. Support your bones, build your muscles, and the house will stand for many years to come.
Michelle Marchildon is the Yogi Muse. She is an award-winning writer and yoga teacher based in Denver, Colorado. She is the co-author of Fearless After Fifty: How to Thrive with Grace, Grit and Yoga, available wherever books are sold.