Resistance Training vs. Protein Intake In Menopause: What Matters More?

Menopause, Weight Gain, and Muscle Loss: What You Need to Know

Menopause often brings muscle loss, fat gain, and changes in metabolism. It can feel like our body is working against us, and what once worked may no longer be effective for maintaining our strength and body composition. During this transition, many women wonder: Should I eat more protein, lift weights, or both?

A new randomized controlled trial (RCT) sheds light on the impact of resistance training and high-protein diets on muscle, fat, and strength in postmenopausal women. Here’s what the science says, and how you can apply it.

The Study at a Glance

Participants: 55 healthy postmenopausal women (average age ~58)

Duration: 12 weeks

Groups:

1. Resistance training + high-protein diet

2. Resistance training only

3. High-protein diet only

4. Control group (no changes)

Outcomes measured: body composition (muscle and fat mass), muscle thickness, strength (grip, squat, deadlift)

Key Results: Resistance Training vs. Protein in Menopause

1. Resistance Training Alone Was Highly Effective

• Gained ~1–1.4 kg of muscle mass

• Increased squat, deadlift, and grip strength significantly

• Reduced fat mass by ~2.4 kg

👉 Translation: Lifting weights alone changed both strength and body composition.

2. Protein Without Training Showed Minimal Effects

• Small strength increases

• No meaningful changes in fat or muscle mass

👉 Translation: Protein alone is not enough.

3. Resistance Training + Protein Didn’t Outperform Training Alone

• No additional benefit compared to lifting weights without the high-protein diet

• Suggests training was the primary driver of positive results

During menopause, hormonal changes can lead to muscle loss and fat gain. This study highlights a key takeaway:

👉 Strength training is the #1 tool to preserve muscle and improve body composition during menopause.

While protein is still important for recovery and overall health, it cannot replace the benefits of lifting weights, especially as we age. If you want to improve your body composition and strength, you NEED to focus on strength training at least 3x per week.

Other studies that looked at strength training 2x per week did not show the same body composition results as this study (although strength did increase). This suggests that a higher lifting frequency (3+ times per week) and potentially higher volume (more sets) may be needed for changes in post-menopausal women.

NOTE: Do not let this discourage you from starting! Something is always better than nothing. Just start lifting!!

Bottom Line: Strength Training Is the Game-Changer

This 12-week RCT shows that while high protein intake alone doesn’t improve muscle or fat in menopausal women, resistance training makes a measurable impact.

If you’re in menopause (or approaching it), your best investment is building a consistent strength training routine, with balanced protein intake and overall calories to support your workouts.

Want a menopause-friendly nutrition and training plan? Apply for coaching - we’ll help you create a strategy that’s sustainable, empowering, and backed by research.