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If you could do one thing to improve your health, longevity, and overall quality of life, what would it be? Many people might say cardio, yoga, or even dieting, but after years of personal experience and research, I believe the answer is simple: prioritize strength training.
As someone who has trained on and off throughout my life, including stepping on stage for a bikini competition at the age of 31 (photo below as proof!!), I have seen firsthand the benefits of resistance training. Building muscle isn’t just about aesthetics; it’s about creating a healthier, stronger, and more resilient body that can withstand the test of time.
Recently, I listened to episode 2187 of the Mind Pump podcast, titled The #1 Key to Aging Gracefully: Build QUALITY Muscle & Transform Your Life with Dr. Gabrielle Lyon. This episode reaffirmed everything I’ve long believed about muscle being the foundation of good health. Dr. Lyon is a leading expert in Muscle-Centric Medicine®, a term she coined to emphasize the role of muscle as the key to preventing disease and optimizing longevity.
That podcast episode inspired me to buy her book, Forever Strong: A New, Science-Based Strategy for Aging Well, and I couldn’t put it down. This book provides a clear roadmap for using muscle as medicine, and today, I want to share key takeaways from it, highlight the many benefits of weight training, especially for women in perimenopause, and encourage women to start prioritizing muscle-building in their fitness routines.
What is Muscle-Centric Medicine?
Dr. Gabrielle Lyon’s approach to health challenges the conventional focus on weight loss and fat reduction. Instead, she argues that most health issues arise from being under-muscled rather than over-fat.
Her book, Forever Strong, presents a science-backed strategy for aging well by building quality muscle. She explains how skeletal muscle is the body’s largest endocrine organ (skeletal muscle makes up about 40% of total body weight in the average adult), impacting everything from metabolism to immune function and even cognitive health.
Here are some core principles from her book:
- Prioritize Protein Intake: Protein is essential for muscle growth and maintenance. Lyon emphasizes the importance of consuming high-quality protein sources with every meal.
- Strength Training is Non-Negotiable: Resistance training should be the foundation of any fitness program, regardless of age or gender. For me, I aim for two full body workouts a week. I HIGHLY recommend the MAPS Anabolics program by Mind Pump. (Note: I am NOT sponsored by Mind Pump – I just genuinely believe in their approach to fitness.)
- Muscle is Your Metabolic Currency: More muscle means a higher metabolic rate, better blood sugar regulation, and improved overall health.
- Exercise and Nutrition Must Work Together: A balanced diet combined with consistent strength training leads to optimal health outcomes.
For women in perimenopause, maintaining muscle is especially important. Hormonal shifts can lead to muscle loss, increased fat storage, and decreased metabolism. By prioritizing strength training and adequate protein intake, women can help combat these effects and maintain a strong, lean body throughout the transition into menopause.
Dr. Lyon doesn’t just provide excellent guidance on muscle maintenance—she also dives deep into nutrition, offering practical advice along with incredible recipes. These aren’t just healthy dishes; they are foods I actually want to make and eat! Her approach makes nutrition simple and enjoyable, which is so important for sustainable health practices. If you’re someone who loves cooking and is looking for a guide to delicious, nutrient-dense meals, her recipes are a great place to start.
If you’re serious about staying strong, lean, and healthy as you age, Forever Strong is a must-read. You can find it here.
The Benefits of Strength Training for Women (Especially in Perimenopause)
There are so many reasons to prioritize weight training over other forms of exercise. While activities like running, cycling, or yoga all have their benefits, strength training, just 2x a week, provides unparalleled advantages when it comes to long-term health and body composition.
1. Increases Metabolism and Fat Loss
One of the biggest myths in fitness is that cardio is the best way to burn fat. In reality, muscle tissue burns more calories at rest than fat tissue, meaning the more muscle you have, the higher your metabolic rate. Strength training helps you build lean muscle, leading to greater fat loss over time—even when you’re not working out.
During perimenopause, declining estrogen levels can make it harder to maintain a healthy weight. Lifting weights helps combat this by preserving muscle mass and boosting metabolism.
2. Improves Insulin Sensitivity and Blood Sugar Control
Muscle plays a vital role in glucose metabolism. Strength training improves insulin sensitivity, reducing the risk of type 2 diabetes. By incorporating resistance training into your routine, you help your body use carbohydrates more efficiently and maintain stable blood sugar levels.
For women in perimenopause, blood sugar fluctuations can become more pronounced, leading to energy crashes, cravings, and weight gain. Strength training helps stabilize these fluctuations, promoting sustained energy levels throughout the day.
3. Enhances Bone Density and Joint Health
As women age, the risk of osteoporosis increases. Weight-bearing exercises like squats, deadlifts, and resistance band work help maintain and even increase bone density, reducing the likelihood of fractures later in life.
Since estrogen plays a role in bone health, perimenopausal women are at higher risk for bone loss. Strength training is one of the best ways to protect your bones and prevent fractures.
4. Supports Hormonal Balance and Reduces Stress
Strength training influences key hormones like estrogen, testosterone, and cortisol. It also helps combat stress by releasing endorphins, the body’s natural mood boosters.
Perimenopause often brings mood swings, anxiety, and brain fog. Strength training has been shown to reduce cortisol (the stress hormone), enhance mental clarity, and improve overall mood stability.
5. Boosts Confidence and Mental Resilience
There’s something incredibly empowering about lifting weights. Strength training helps you develop not only physical strength but also mental toughness, confidence, and self-discipline. Seeing progress in the gym translates into confidence in other areas of life. For women experiencing perimenopause, weight training can also help maintain a sense of control over their changing bodies and improve self-image.
How to Start Your Strength Training Journey
If you haven’t already incorporated weight training into your routine, now is the perfect time to start. Here’s how you can take the first step:
- Educate Yourself: Read Forever Strong and listen to Mind Pump episodes to build your knowledge base.
- Start with the Basics: Focus on compound movements like squats, deadlifts, push-ups, and rows. These exercises engage multiple muscle groups and provide the best bang for your buck.
- Prioritize Progressive Overload: Gradually increase the weight and intensity of your workouts over time to see continuous progress.
- Fuel Your Body Properly: Ensure you’re consuming enough protein to support muscle growth and recovery.
- Stay Consistent: Strength training isn’t about quick fixes—it’s about building a sustainable routine that supports your long-term health.
Final Thoughts
If you’re serious about improving your health, strength training should be a non-negotiable part of your routine. Not only does it help you build a lean, strong physique, but it also supports metabolic health, bone density, mental well-being, and longevity—especially during perimenopause.
I encourage all women to take the leap, trust the process, and start building muscle today. If you need a roadmap, grab a copy of Forever Strong and start learning about the science behind strength training. Your future self will thank you.
Have you started your strength training journey? Let me know in the comments—I’d love to hear about your progress!
📌 Written by Nat
💬 Sharing the real & raw—because life on Peri Lane is never dull.