Hi StrongHER community,
Let’s go beneath the surface for a minute.
When most people talk about weight loss, they’re really talking about one thing: the number on the scale going down. But the scale doesn’t differentiate between fat, water, and muscle. And when weight loss is pursued through nutrition alone — especially extreme calorie restriction — up to 30–40% of the weight lost can be lean muscle mass.
Why does this matter?
Because muscle is metabolically active tissue. It burns more calories at rest, helps regulate blood sugar, supports hormone balance, and protects your joints and bones. Losing muscle doesn’t just shrink your body — it shrinks your metabolism, too.
Now, let’s layer in what happens hormonally as women approach perimenopause and menopause.
Around the age of 35–40, estrogen and progesterone — our two primary female hormones — begin to fluctuate and decline. Estrogen, in particular, plays a critical role in:
- Maintaining bone density
- Protecting lean muscle mass
- Regulating fat storage and insulin sensitivity
When estrogen drops, we become more prone to insulin resistance, fat accumulation (especially around the belly), and accelerated bone and muscle loss. This is one of the main reasons women often say, “It used to be easy to drop weight. Now nothing works.”
Here’s what makes it even more complicated:
If you only focus on food restriction to lose weight during this time, you’re likely fueling that muscle loss even more. Without strength training to tell your body to keep the muscle, it will burn it to save energy. The result? A smaller, weaker, less metabolically active body that is now more vulnerable to weight regain, hormonal dysfunction, and loss of vitality.
Now let’s talk about bone health.
After menopause, women can lose up to 20% of their bone density in just 5–7 years. Estrogen used to protect your bones — now, you need resistance to stress them and signal them to stay strong. Weight training is one of the most effective ways to preserve and rebuild bone tissue, helping prevent osteoporosis and long-term fractures or frailty.
So what’s the solution?
It’s not choosing between nutrition or movement.
It’s about pairing sustainable nutrition with muscle-preserving and muscle-building resistance training.
At StrongHER, our programming isn’t random. It’s specifically designed to:
- Target both fast-twitch and slow-twitch muscle fibers through alternating strength, conditioning, and progressive overload phases
- Support muscle protein synthesis consistently to maintain and build lean mass
- Trigger hormonal balance by reducing cortisol, increasing growth hormone, improving insulin sensitivity, and boosting energy
- Promote fat loss by increasing your metabolic rate through smart, sustainable strength
The result? A healthier, more capable body. A body that isn’t just lighter — it’s stronger, more energized, more hormonally balanced, and more resilient for the years ahead.
So the next time you think, “I just need to lose weight,” ask instead:
“How can I support my body to thrive long-term?”
The answer isn’t found in a meal plan alone.
It’s in protecting and building your muscle — now, and for your future.
If you’re ready to train with intention and build a body that works for you, not against you, we’re here for you every step of the way.
You’re worth the long game.
Let’s build strength together.
With you,
Ashley Kates
Owner & Coach
StrongHER