After age 30, women’s muscle protein synthesis starts to slow, and this decline speeds up at menopause as estrogen levels fall. Eating less protein and skipping resistance training can accelerate muscle loss.

What are the most important aspects of supporting MPS?

• Boost your meals with extra protein and leucine. Aim for at least 30 grams of protein and 2.5 grams of leucine every time you eat.

• Avoidance of alcohol

• Good sleep hygiene

• Make resistance training a regular habit to keep your muscles strong and protect your bones.

How often should we strength train each week? And is this different if we’re focused on maintaining versus building muscle?

Try to fit in two or three strength workouts each week. Start at a moderate intensity and slowly push yourself to take on bigger challenges.

Do menstruating women need to be aware of their cycles and adjust their strength-training routine accordingly?

Strength does not change during your cycle. Your strength stays steady throughout your cycle, but the first two weeks, when estrogen is higher, are a great window to lift heavier and recover faster. After ovulation, as estrogen dips and progesterone rises, ease up on the intensity and menopause—are there special considerations for lifting during this time?

• Staying consistent with your workouts is key during this stage.

• Hire a coach to focus on form

• Give your body extra time to recover by taking 24 to 48 hours of rest between full-body strength sessions.

• Take care to prevent injuries, since they can set back your progress.

• Talk to your doctor about the timing of hormone optimization. Cut back on alcohol, since your body does not process it as well as it used to us.

• Connect with other strong, positive women. Spending time together can help you feel supported and motivated during this stage of life chapter.