Strong muscles can protect and support healthy bones. Women remain at increased risk of osteoporosis as they age especially after menopause.
Photo Credit: istockphoto
Women need to have higher muscle mass and strength to fight natural muscle loss (approximately 1% every year after the age of 35), improve bone density, prevent osteoporosis, and decrease injuries risk. Nutritionist Deepsikha said, "For a woman having higher muscle mass and strength is a very important indicator of longevity.”
Muscle health is often linked to athletes, but it is equally significant for women at every stage of their lives. Building and maintaining muscle mass is not just about physical appearance. It plays significant role in overall health, metabolism, healthy ageing, and mobility. Women need to have higher muscle mass and strength to fight natural muscle loss (approximately 1% every year after the age of 35), improve bone density, prevent osteoporosis, and decrease injuries risk.
Increasing muscle mass enhances women’s basal metabolic rate that helps them burn more calories even while resting. Building muscle improves balance and functional strength that can maintain mobility and prevent fall later in life.
Recently, leading nutritionist Deepsikha Jain took to her Instagram account and explained why women need muscles. She said, “For a woman having higher muscle mass and strength is a very important indicator of longevity.” 1Here is why:
1. Helps Reduce Sarcopenia: The nutritionist said, “First because having muscle mass can reduce and compact “sarcopenia” which means you are going to end up losing your muscles much more slowly. That impacts your perimenopause and menopause phase much better.”
One of the major reasons why women must maintain higher muscle mass is it can effectively prevent sarcopenia, age-linked loss of muscle strength and function. Muscle loss naturally starts post 35 and can accelerate with age, especially after menopause due to hormonal changes.
Decreased muscle strength can enhance the risk of falls, fractures, and poor mobility. Adequate intake of protein and strength training can slow this decline and support healthy ageing.
2. Improves Metabolic Health: “Second, more muscle mass means you have higher metabolic health which means your blood sugar is going to be much better that reduces the chances of having metabolic issues like fatty liver, type 2 diabetes, PCOS, and even cholesterol,” added Deepsikha Jain.
Muscles play vital role in metabolism. The higher the muscle mass the body has, the more calories it can burn – even at rest. It supports healthy weight management and improved energy balance. Higher muscle mass also enhances insulin sensitivity that can help the body sugar more effectively.
It can bring down the risk of insulin resistance, metabolic disorders, and type 2 diabetes. For women experiencing hormonal conditions such as PCOS, enhanced metabolic health can be highly beneficial.
3. Improves Longevity & Quality of Life: And, third is higher survival factor. Studies have shown that women from the age group of 63 to 99 with higher muscle strength had shown to live a lot more longer and move much more freely hence reducing their chances of death at an early age,” revealed the nutritionist. Better muscle strength has been associated with improved longevity and overall quality of life. Women with stronger muscle often witness better mobility, balance, and stamina as they age.
Strength training can significantly enhance posture, bring down joint discomfort, and support improved daily functioning. Simple activities like climbing stairs, lifting objects and carrying veggies or groceries become simpler with stronger muscles.
4. Improves Bone Health: Strong muscles can protect and support healthy bones. Women remain at increased risk of osteoporosis as they age especially after menopause. Resistance exercises and muscle-building activities can put healthy stress on bones that can maintain bone density and strength. Maintaining muscle and bone health together can bring down the risk of injuries and improve physical stability.
5. Supports Hormonal and Mental Health: Consistent strength training can help regulate hormones, alleviate stress levels, and enhance mood. Exercise stimulates the release of endorphins, which support mental well-being and reduce anxiety. Building muscle may also help women feel more confident, energetic, and physically capable.
FAQs
Why is muscle mass important for women as they age compared to men?
Muscle mass is crucial for women because they naturally lose about 1% of muscle yearly after age 35, with accelerated loss during menopause due to hormonal changes. This muscle loss increases risks of sarcopenia, falls, fractures, and mobility issues. Maintaining higher muscle mass improves bone density and metabolic health while supporting healthy ageing, which is especially important for women’s longevity and quality of life.
How does increased muscle mass improve metabolic health in women?
Higher muscle mass boosts basal metabolic rate, allowing women to burn more calories even at rest. It enhances insulin sensitivity, helping regulate blood sugar levels and reducing the risk of metabolic conditions like type 2 diabetes, fatty liver, PCOS, and high cholesterol. This metabolic improvement supports better weight management and overall energy balance.
What role does strength training play in preventing osteoporosis in women?
Strength training and resistance exercises build muscle that exerts healthy stress on bones, stimulating bone density maintenance. Since women are at increased risk of osteoporosis especially post-menopause, these activities help protect bone strength, reduce injury risks, and improve physical stability and balance.
What are the mental health benefits of building muscle for women?
Building muscle through regular strength training stimulates endorphin release, which reduces stress and anxiety and enhances mood. Additionally, gaining muscle strength can boost confidence, energy levels, and overall sense of physical capability, contributing positively to women’s mental well-being.
How can women start safely increasing their muscle mass and strength?
Women can begin by incorporating consistent strength training exercises such as bodyweight movements, resistance bands, or weightlifting, combined with adequate protein intake. Consulting a healthcare or fitness professional can help tailor a safe, progressive program suited to their age, fitness level, and health goals to reduce injury risks.
Nutritionist Deepsikha Jain|Why Women Need More Muscle Mass And Strength
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
At marvelof.com, we spotlight the latest trends and products to keep you informed and inspired. Our coverage is editorial, not an endorsement to purchase. If you choose to shop through links in this article, whether on Amazon, Flipkart, or Myntra, marvelof.com may earn a small commission at no extra cost to you.
