Lindsey Bomgren says women lose 3–8% of muscle per decade after 30, accelerating during menopause. Walking helps joints but won't stop the decline. Only resistance training builds muscle back and protects hormone balance, bone health, and brain function.
Women lose, like, 3 to 8% of muscle per decade after 30. And that acceleration increases when we hit menopause. And so walking just doesn't load your muscles enough to prevent that loss. Strength training is the only thing that is going to help you prevent that loss. So while walking is going to keep you moving, it's going to keep your joint healthy. Strength training is what's going to keep you capable. Strength training just has so many benefits. We know it supports our hormone health. It supports longevity, obviously, it improves insulin sensitivity, stabilizes blood sugar, regulates our hormones, protects our bones, our joints, and not to mention has. Has massive mental and cognitive benefits for us as well. At the end of the day, if you want to be capable and live a long, healthy life, resistance training has to be in that equation. The only thing that combats muscle loss is muscle gain.
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