Maybe it’s the algorithm catching up with my age (37 this year), but over the last year or so, I’ve been bombarded with everything perimenopause!
Let’s face it, most things nowadays are BS marketing, or people just wanting their opinions heard but one thing that comes up time and time again is the importance of building muscle, and now I’m here to remind you this one is so so true… BUT despite what the algorithm is shoving at you right, left and centre, let me tell you, you do not need to lift weights to build muscle (unless you want to).
I’ll say that again for the people in the back, you do not need to lift weights to build muscle.
Perimenopause changes things. Hormones shift (hello mood swings, hot flushes and insomnia😬), and with that comes a natural decline in muscle mass and bone density if we don’t actively work to maintain it. That doesn’t mean you can’t build muscle anymore, it just means the way you go about it matters more.
However, there’s a strong narrative that the answer is lifting heavier and heavier weights. Don’t get me wrong, resistance training is important, as it helps maintain muscle, support metabolism, and protect your bones as oestrogen declines, but that doesn’t automatically mean barbells and machines.
Your body already weighs something and using that well is often more than enough. Calisthenics and bodyweight training (I know I’m biased) can be incredibly effective for building muscle and maintaining strength. Squats, lunges, push-ups, planks…simple movements, done consistently and progressed over time, still challenge your muscles in exactly the way they need. One is not necessarily better than the other but both are perfect in their own rights.
As I’ve touched on before, it’s not about doing anything extreme, but it is about being intentional and consistent. Using our body, we can still slow things down, increase control or choose slightly harder variations. The same principles apply to building muscle using your body as they would if you were using weights.
We’re all busy, and we’re all limited with time, and some of us just find the gym intimidating altogether. Maybe you’re working your way up to going or never plan to set foot in one in your life, whatever your reasons are, you’ll be happy to know you don’t have to step foot inside a gym to build muscle.
People often overlook the pure magic that happens in your day to day life (written as I walk on my new walking pad - I was a skeptic but now I’m converted). You don’t just build strength and muscle in structured workouts, you build it through walking, carrying and climbing. The best part of this is that you can do it outdoors, without so much as thinking about what you’re doing. Even the small things count, think parking your car as far away as possible or using the stairs instead of the lift to get in the extra movement. These small actions soon add up over time.
One of my favourite ways to build muscle is through hiking. I’m on autopilot, I don’t have to think, and I get to enjoy being outdoors in nature all whilst challenging my muscles against gravity and helping maintain bone density and overall strength.
It might not look like traditional “muscle building,” but over time it adds up - case in point my having a buy a bigger harness last year because my leg muscles grew from all my adventures (woohoo)! Through hiking alone, I’ve noticed just how much stronger my legs are. A nice bonus is that your joints become more resilient and you have better endurance, too. It’s the perfect win-win situation if you ask me.
At the back of my mind, I’m also thinking of my future self. I want to be able to do what I love whilst feeling strong and capable for as long as possible. Motion is lotion, ladies!
When you’re being bombarded with the kind of posts that are telling you to lift weights five times a week minimum, there’s a temptation to feel like you need to do more if you’re not adding weights into the equation. Girls, you do not. At the risk of sounding like a broken record, what you need is consistency. Don’t believe me, I’ve been doing exactly this and made a YouTube video illustating exactly this point - you can watch it here. A couple of well-structured bodyweight sessions each week, coupled with regular movement such as hiking, is all you need to build muscle. That combination does more than most people think.
If you’re feeling a little stuck on where to start, I’ve built my programs in a way that helps you fit them in your day to day routines without the need to lift weights or step foot inside a gym.
And if you’re craving something a bit more outdoorsy, my hiking trips are a big part of building strength whilst having fun with a small group of like-minded gals.
As always, if you’ve got questions, or just want to figure out what this could look like for you, feel free to reach out!
Lucy xx
No posts
Comments
Nothing yet. Say the first thing.
Sign in to join the conversation.