The Unsung Roles of Muscle Through Menopause—It’s Not Just About Strength

We often think of muscle in terms of strength and movement—but it plays so many more behind-the-scenes roles, especially as we transition through menopause. As a physiotherapist, I’ve seen firsthand how understanding these hidden benefits of muscle can completely transform how women approach their health.

1. Metabolic Regulation & Weight Control

One of the most frustrating symptoms of menopause is unexpected weight gain, especially around the abdomen. This is largely due to hormonal changes—but it’s compounded by muscle loss.

Muscle is a metabolically active tissue, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate. As estrogen drops, the tendency is to lose muscle and gain fat. Preserving and building muscle helps rebalance this shift, making it easier to maintain a healthy weight.

2. Blood Sugar and Insulin Sensitivity

Muscle acts like a sponge for glucose. It pulls sugar out of the bloodstream and stores it for later use. With less muscle, the body becomes more resistant to insulin, increasing the risk of type 2 diabetes—a risk that rises after menopause (Carr, 2003). Strengthening your muscles is one of the most effective ways to reduce this risk naturally.

3. Hormonal Buffering

Skeletal muscle produces myokines—small proteins that communicate with other tissues to regulate inflammation, immune function, and even mood (Pedersen & Febbraio, 2012). Think of myokines as your body’s internal messengers, promoting health and resilience from the inside out. Staying active and building muscle helps keep this system thriving.

4. Mental Health & Cognitive Support

Exercise, particularly resistance training, stimulates neuroplasticity and increases the release of mood-enhancing neurotransmitters. Women experiencing mood swings, brain fog, or anxiety during menopause often report significant improvements when engaging in regular strength-based activity (Gomez-Pinilla & Hillman, 2013).

5. Pelvic Health & Core Stability

Muscle strength—especially in the pelvic floor, glutes, and deep core—is vital for managing symptoms like incontinence, pelvic organ prolapse, and lower back pain. With estrogen decline affecting pelvic tissues, this support network becomes even more important. A targeted physiotherapy plan can make a world of difference.

Takeaway Message

Your muscle tissue is an active, intelligent organ that supports far more than just movement. As you journey through the menopause transition, it becomes a key player in your metabolism, mood, hormonal balance, and pelvic health. The more you invest in it now, the more you gain later.

If you’re navigating this transition and want to explore how muscle-strengthening strategies can support your health, speak with your physiotherapist. We’re here to help guide you every step of the way.

References

Carr, M. C. (2003). The emergence of the metabolic syndrome with menopause. J Clin Endocrinol Metab.
Pedersen, B. K., & Febbraio, M. A. (2012). Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nat Rev Endocrinol.
Gomez-Pinilla, F., & Hillman, C. (2013). The influence of exercise on cognitive abilities. Compr Physiol.