Anonymous
Post 03/22/2026 09:36     Subject: Muscle loss despite weight lifting?
Twice a week won’t do much. You need 4-5x a week. Your strength will develop much quicker with that level of volume. At 2x a week you are either not hitting every muscle group or only doing 1 excersie per which isn’t going to effectively create hypertrophy or stimulate muscle growth. This is shown in your very slow rate of improvement. 2.5 lbs on a press in 18 months is shockingly little growth.
Anonymous
Post 03/20/2026 09:41     Subject: Re:Muscle loss despite weight lifting?
But I just want to emphasize that there are ALOT of different splits. 3 day splits, 4 day splits, 5 day splits, etc and each one has variations too. The best one is the one you will do consistently.
Anonymous
Post 03/20/2026 09:40     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!


I don't think this workout is really appropriate for...anyone. If it works for you, that's great but to build muscle and/or strength, science says MOST people need 10-12 sets per muscle group per week if you are an intermediate lifter. More sets if you are an experienced lifter and less if you are a beginner. I will guess OP is an intermediate lifter. If I were OP, I would lift 4 days a week. Something like

M: Chest, Back, and Legs 6-7 sets each. plus core mobility
Tu: Shoulders and Arms: 6-7 sets each plus core mobility
Wed: Rest
Th: Same as Monday (feel free to change the exercises) plus core mobility
Fri: Shoulders and Arms but shoulders and arms get work from doing chest and back so this can be similar to Tues or you can do 3 sets of each and add in more core or mobility.
Sat and Sun: Rest

As for effort, every set should be until you only have 2-3 reps in reserve. I go until I have 1-2 reps in reserve because I can't really tell when I have 3. : )

I'm 53 as well and as I get older I feel like single leg and single arm exercises are very important to include so, for example, Monday might be all 2 arm or 2 legged exercises and Thurs might be all singles. Monday maybe be traditional chest press, chest flies, or dips, pull ups, two are rows, goblet squats, barbell dead lifts, leg curls...and then Thursday would be single are presses, single arm rows, single arm lat pull downs, split squats, single leg RDLs, etc.

Lastly, I'm going to say that...as long as your effort is that every exercise is to 2-3 reps before failure and you are consistent, you are fine. Often adding weight to the exercise and muscle depends on nutrition, calories, sleep, etc. For example, if you are in a caloric deficit, it's very difficult to add size and strength; however, you should be cutting fat. But keep on lifting! Good luck.


^ workout is definitely a beginner schedule. No one lifting heavy would chest, back, legs in one day much less one workout!! It seems more of a tik tok "how to get hurt" meme! LOL. Not to mention the hours it would take to complete the appropriate number of sets!

The top workout (back/biceps etc) is a tried and true routine supported by professionals. Adjust your weights over time and you will see results!


Sure, there are lots of different splits but this is the split that I prefer. I basically do two tri sets. First tri set is chest press, pull ups and a goblet squat/split squat, something like that. I do 3-4 sets of this tri set. Then my 2nd triset is chest flies, rows, and a single leg RDL. I do 3-4 sets of this. Sometime I'll add a set or two of another leg exercise. Day 2 is two trisets as well Shoulder press, curl, and pushdowns. and 2nd tri set is lateral raise, say hammer curl, and say close grip push ups. Day 3 and 4 are very similar I just change up the exercises a little. Say incline DBs instead of flat chest press, single arm Arnold presses instead of two arm shoulder pressees, single arm DB rows instead of two arm, etc etc. I'm 53 and this has worked for me to get 10-14 sets per body part per week. I take each exercise to 1-2 reps in reserve. Full range of motion. Slow on the down, push hard on the up. You may call it a beginner schedule but I used to do 3 full body day and it's not bad but this works better for me and for 53, I have quite a bit of muscle. 5'11 205 with a tiny gut. No 6 pack but not bad. And all my workouts are about an hour and that includes warm up, some slam balls, and 3-4 sets of core at the end.
Anonymous
Post 03/20/2026 06:14     Subject: Muscle loss despite weight lifting?
Anonymous wrote:Yeah. Overhead shoulder work is really terribly menopause.

Shoulders are not where you want to be lifting heavy you can do better work with body weight for shoulders

I wouldn't bother with micro muscles like biceps and triceps. Get them with back and chest. And definitely legs!

Creatine is your best friend for a recovery. Definitely get a micronized creatine into your diet

There are some really great influencers on tiktok who go over all the weight training you should be doing in menopause



Good grief.. please don't use TikTok. These are just influencers! Come on. Do better
Anonymous
Post 03/20/2026 06:12     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:You didn't say how many sets and reps you are doing, but try to drop the reps down to 6-8 and sets at 3. Your last set you should be at failure at 6. And like PP said, increase the number of days you are lifting.

Are you following a plan for each muscle group?

I'm 56 Menopausal and restarting strength training. I do:
Day 1 Back and Biceps
Day 2 Shoulders & Triceps
Day 3 Active rest - 30 min treadmill and 30 sec sprints 4x
Day 4 Legs
Day 5 Chest & Shoulders
Day 6 & 7 Active rest

I do Abs after every workout and walk 45mins

Try to find a plan that works for you. Have your exercise mapped out and record your progress.
Keep going!!


I don't think this workout is really appropriate for...anyone. If it works for you, that's great but to build muscle and/or strength, science says MOST people need 10-12 sets per muscle group per week if you are an intermediate lifter. More sets if you are an experienced lifter and less if you are a beginner. I will guess OP is an intermediate lifter. If I were OP, I would lift 4 days a week. Something like

M: Chest, Back, and Legs 6-7 sets each. plus core mobility
Tu: Shoulders and Arms: 6-7 sets each plus core mobility
Wed: Rest
Th: Same as Monday (feel free to change the exercises) plus core mobility
Fri: Shoulders and Arms but shoulders and arms get work from doing chest and back so this can be similar to Tues or you can do 3 sets of each and add in more core or mobility.
Sat and Sun: Rest

As for effort, every set should be until you only have 2-3 reps in reserve. I go until I have 1-2 reps in reserve because I can't really tell when I have 3. : )

I'm 53 as well and as I get older I feel like single leg and single arm exercises are very important to include so, for example, Monday might be all 2 arm or 2 legged exercises and Thurs might be all singles. Monday maybe be traditional chest press, chest flies, or dips, pull ups, two are rows, goblet squats, barbell dead lifts, leg curls...and then Thursday would be single are presses, single arm rows, single arm lat pull downs, split squats, single leg RDLs, etc.

Lastly, I'm going to say that...as long as your effort is that every exercise is to 2-3 reps before failure and you are consistent, you are fine. Often adding weight to the exercise and muscle depends on nutrition, calories, sleep, etc. For example, if you are in a caloric deficit, it's very difficult to add size and strength; however, you should be cutting fat. But keep on lifting! Good luck.


^ workout is definitely a beginner schedule. No one lifting heavy would chest, back, legs in one day much less one workout!! It seems more of a tik tok "how to get hurt" meme! LOL. Not to mention the hours it would take to complete the appropriate number of sets!

The top workout (back/biceps etc) is a tried and true routine supported by professionals. Adjust your weights over time and you will see results!


Anonymous
Post 03/20/2026 05:32     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:I take a ton of Vitamin D. How do you get up to the required protein? I have a really hard time with it, even though I eat protein (chicken or fish, sometimes red meat) twice a day.


I am not protein focused, but I track my daily food intake and always get over 100g protein. I have yogurt/berries/walnuts for breakfast, and add milk and collagen powder to my coffee; sometimes I have a couple hard boiled eggs for mid morning snack; for lunch I have a salad with grilled chicken, nuts (lots of veggies, too); for snack I have veggies and hummus; for dinner it’s salmon and veggies and a little rice or such. I have other foods, too, but I named typical ones I eat which get me to over 100g of daily protein, usually around 120g total.


Thanks. I can't eat nuts or yogurt unfortunately. The rest of your diet sounds like mine. What does the collagen powder do for you?


Another breakfast I sometimes I have that packs a protein punch is a Dave’s Killer bagel with cream cheese and lox with Organic Girl protein greens on top.
Anonymous
Post 03/20/2026 00:01     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:I take a ton of Vitamin D. How do you get up to the required protein? I have a really hard time with it, even though I eat protein (chicken or fish, sometimes red meat) twice a day.


I am not protein focused, but I track my daily food intake and always get over 100g protein. I have yogurt/berries/walnuts for breakfast, and add milk and collagen powder to my coffee; sometimes I have a couple hard boiled eggs for mid morning snack; for lunch I have a salad with grilled chicken, nuts (lots of veggies, too); for snack I have veggies and hummus; for dinner it’s salmon and veggies and a little rice or such. I have other foods, too, but I named typical ones I eat which get me to over 100g of daily protein, usually around 120g total.


Thanks. I can't eat nuts or yogurt unfortunately. The rest of your diet sounds like mine. What does the collagen powder do for you?


I add collagen powder to my morning coffee primarily for bone health and joint aches, but it also adds 18g of protein.

Can you eat seeds? Pumpkin and sunflower seeds can be added to salads, etc for protein boost. Also what about non dairy yogurt? In your case I might add a scoop of protein powder to a non dairy yogurt to increase protein intake.
Anonymous
Post 03/19/2026 19:29     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:I take a ton of Vitamin D. How do you get up to the required protein? I have a really hard time with it, even though I eat protein (chicken or fish, sometimes red meat) twice a day.


I am not protein focused, but I track my daily food intake and always get over 100g protein. I have yogurt/berries/walnuts for breakfast, and add milk and collagen powder to my coffee; sometimes I have a couple hard boiled eggs for mid morning snack; for lunch I have a salad with grilled chicken, nuts (lots of veggies, too); for snack I have veggies and hummus; for dinner it’s salmon and veggies and a little rice or such. I have other foods, too, but I named typical ones I eat which get me to over 100g of daily protein, usually around 120g total.


Thanks. I can't eat nuts or yogurt unfortunately. The rest of your diet sounds like mine. What does the collagen powder do for you?
Anonymous
Post 03/19/2026 00:19     Subject: Muscle loss despite weight lifting?
Anonymous wrote:I take a ton of Vitamin D. How do you get up to the required protein? I have a really hard time with it, even though I eat protein (chicken or fish, sometimes red meat) twice a day.


I am not protein focused, but I track my daily food intake and always get over 100g protein. I have yogurt/berries/walnuts for breakfast, and add milk and collagen powder to my coffee; sometimes I have a couple hard boiled eggs for mid morning snack; for lunch I have a salad with grilled chicken, nuts (lots of veggies, too); for snack I have veggies and hummus; for dinner it’s salmon and veggies and a little rice or such. I have other foods, too, but I named typical ones I eat which get me to over 100g of daily protein, usually around 120g total.
Anonymous
Post 03/17/2026 22:45     Subject: Muscle loss despite weight lifting?
Check your insurance coverage for PT, and then ask your doctor for a prescription/referral. Talk about your need to build “stability” to prevent falls and to strengthen your core and back to address strains and pains.

A good physical therapist can teach you new exercises that will help you build muscle AND improve functionality and stability in preparation for the next decade. Mine has me doing one-legged balance + weights exercises, moves specifically designed to strengthen glutes and quads, and now, after three months (3x a week), I’m deadlifting over 100lbs once a week for three sets. Plus some serious core work, including obliques.

One thing I am not doing is overhead shoulder presses. I have a wonky shoulder from a previous injury, so we’re working on strengthening it in other ways. But not with overhead presses.

I’ve learned so much more from this experience than I ever did in my past attempts to work with personal trainers. Not only are the exercises more challenging because they’re working multiple things at a time, but I appreciate the functional benefits, too. Oh, and it’s covered by insurance!
Anonymous
Post 03/17/2026 20:00     Subject: Re:Muscle loss despite weight lifting?
I highly recommend adding a creatine supplement. And adding in at least one more day a week of strength training.

Also, are you following a specific training plan? I use the Peloton app for strength training (and pilates!) and follow the HardCore on the Floor calendar. The variety and constant challenge has done wonders for my body.
Anonymous
Post 03/17/2026 19:19     Subject: Muscle loss despite weight lifting?
Anonymous wrote:
Anonymous wrote:If you're lifting the same weight it's probably not muscle loss per se. If you're sleeping and eating enough, you might need to change your routine to stimulate your muscles in a different way.


Maybe that's it. I've been doing the same exercises for years.


Ah, that is part of the problem then.
Anonymous
Post 03/17/2026 19:17     Subject: Muscle loss despite weight lifting?
Anonymous wrote:Fatigue happens. It could be hormonal. It could be energy/food consumption related. It could be sleep. But def don’t write off continuing to lift. It’s less important that you are going up in weight than you are just lifting and lifting consistently to failure - some days are just harder than the last. There are so many factors that go into it.

Plus, there are lifts and certain muscles that you’ll work that are not fit for heavy weights. And doing a 8 pound weight without ever really increasing the it in pounds, will do the job without causing injury.

I am not an expert, but closing in on 50 and actually seeing muscle for the first time in my life - Which I owe to consistency and small gains over time, but not all the time. I do Caroline Girvan workouts. Free on YouTube or minimally priced on an app. The programs are an awesome way to follow a routine that hits needed muscles on certain days with needed rest for worked muscles throughout the week. I’d give it a look. She does not specifically target menopausal women, but has so many routines you could find something that suits you for sure!


Thanks
Anonymous
Post 03/17/2026 13:53     Subject: Muscle loss despite weight lifting?
Fatigue happens. It could be hormonal. It could be energy/food consumption related. It could be sleep. But def don’t write off continuing to lift. It’s less important that you are going up in weight than you are just lifting and lifting consistently to failure - some days are just harder than the last. There are so many factors that go into it.

Plus, there are lifts and certain muscles that you’ll work that are not fit for heavy weights. And doing a 8 pound weight without ever really increasing the it in pounds, will do the job without causing injury.

I am not an expert, but closing in on 50 and actually seeing muscle for the first time in my life - Which I owe to consistency and small gains over time, but not all the time. I do Caroline Girvan workouts. Free on YouTube or minimally priced on an app. The programs are an awesome way to follow a routine that hits needed muscles on certain days with needed rest for worked muscles throughout the week. I’d give it a look. She does not specifically target menopausal women, but has so many routines you could find something that suits you for sure!
Anonymous
Post 03/16/2026 13:20     Subject: Muscle loss despite weight lifting?
Anonymous wrote:I take a ton of Vitamin D. How do you get up to the required protein? I have a really hard time with it, even though I eat protein (chicken or fish, sometimes red meat) twice a day.


I try to have a protein smoothie every morning, a can of tuna for lunch and hard boiled eggs for snack. I’m not a big meat eater, but dinner is some of whatever my family is eating.