The Many Roads to Strength: Diverse Approaches to Muscle Building

Over the past year, I’ve noticed a significant increase in questions from women wondering what type of exercise is “best” during menopause and whether they’re doing it “right.” It’s no surprise, given the overwhelming amount of conflicting and often confusing information out there. Navigating fitness during menopause or midlife can feel like stepping into a sea of confusion. Every corner of the wellness world seems to offer a new "best solution" or the "only way" to work out, each promising miraculous results. The advice is often contradictory—lift heavy, don’t lift heavy; focus on cardio, avoid cardio; stick to low intensity, embrace HIIT—and it’s exhausting trying to figure out what’s actually effective.

Here’s the truth: there is no one-size-fits-all solution, especially in midlife. Recent research comparing two common strategies for building muscle—increasing load with constant reps versus increasing reps with constant load—revealed that both approaches can be equally effective for growing lower body muscles. This isn’t just a win for exercise science—it’s a win for you. It proves that multiple paths can lead to the same destination and that your fitness plan can (and should) be tailored to your goals, preferences, lifestyle, and, more importantly, what you enjoy. 

In this article, I’ll cut through the noise and explore why flexibility in your approach to fitness is not only empowering but also essential during midlife. With menopause bringing unique challenges like sarcopenia and shifts in energy levels, it’s more important than ever to find a sustainable, enjoyable way to build and maintain muscle. Whether you’re experimenting with heavy lifting, drop sets, or Zone 2 cardio, you’ll discover that the "best way" is simply the one that works for you.

Why Muscle Growth Matters During Menopause

Muscle growth becomes particularly important during menopause due to sarcopenia, the age-related loss of muscle mass and strength that accelerates as estrogen levels decline. This loss isn’t just about aesthetics; it significantly impacts overall health, functionality, and quality of life. Declining muscle mass contributes to a slower metabolism, increased risk of falls, reduced bone density, and lower quality of life. If you’re reading this blog, chances are you’re looking to live your best life—staying active, doing the things you love, and enjoying every moment for years to come. Building and maintaining muscle through resistance training can counteract these changes, helping you stay strong, healthy, and independent for the rest of your life. Prioritizing muscle growth during menopause isn’t just about physical health—it’s an investment in longevity and quality of life.

Why Multiple Approaches Work

Muscle hypertrophy occurs when muscle fibers adapt to progressive stress by growing larger. This stress can be applied in various ways, including heavier weights, higher repetitions, or slower, more controlled movements. While these methods may differ in execution, they all create the necessary tension and fatigue to stimulate muscle growth.

The study highlights an essential truth: what matters most is consistently challenging your muscles over time, not following a single "optimal" method. With this in mind, let’s explore a variety of resistance training modalities that you can incorporate into your routine.

PROGRESSIVE OVERLOAD

What it is: Gradually increase the demands on your muscles over time by adding weight, increasing reps, or adjusting volume.

Why it works: Progressive overload is a cornerstone of strength training. It ensures your muscles are continually challenged, prompting adaptation and growth.

Ways to apply it:

• Add 5-10% more weight every few weeks.
• Increase your reps by 1-2 in each set.
• Introduce an extra set for certain exercises.

Example workout:

• Week 1: Squat 3 sets of 8 reps at 50 pounds
• Week 3: Squat 3 sets of 10 reps at 50 pounds
• Week 5: Squat 3 sets of 8 reps at 55 pounds 

HIGH-VOLUME TRAINING

What it is: Increasing the total amount of work done in a session by performing more sets and/or reps. 

Why it works: The higher volume will challenge your muscle endurance and the higher intensity will target your strength and hypertrophy/muscle growth. This is a great combination to build more muscle and strength. There is evidence that it reduces body fat, enhances strength and lean muscle mass. It’s something you might want to try. 

How to apply it: Perform more repetitions per set (for example 25-30 repetitions versus 12-15) or do more sets (for example seven sets versus three). Either way, the result is more volume/repetitions. As you progress, you up the intensity by adding more resistance or weight. 

Example workout (this is my leg press routine for when I chose high-volume training.):

• Week 1: 3 sets (25, 20, 15 repetitions) 
• Week 2-3: 4 sets (25, 20, 15, 10)
• Week 4-5: 4 sets increasing the weight by 10% (25, 20, 15, 10)
• Week 5-6: 5 sets (25, 20, 15, 10, 8)
• Week 7-8: 6 sets increasing weight by 10% (20, 15, 10, 10, 8, 5) 
• Week 9-10: 7 sets (20, 15, 15, 10, 10, 8, 5) 
• Week 11-12: 8 sets (20, 15, 15, 10, 10, 8, 8, 5)

ECCENTRIC TRAINING

What it is: Emphasizing the lengthening phase of an exercise (e.g., lowering the weight in a bicep curl).

Why it works: Eccentric movements generate more muscle tension than the lifting phase, stimulating hypertrophy more effectively.

How to apply it: Slow down the lowering phase of an exercise to 3-5 seconds while maintaining control.

Example workout:

• Deadlift: 2 seconds up, 4 seconds down
• Pull-ups: Focus on lowering yourself in 5 seconds after each rep.

DROP SETS

What it is: Performing a set to failure, then immediately reducing the weight and continuing without rest.

Why it works: Drop sets push your muscles to their limits, creating metabolic stress that can accelerate muscle growth.

How to apply it: Start with your regular working weight, complete a set to failure, reduce the load by 20-30%, and perform another set to failure.

Example workout:

• Bicep curls: 12 reps at 20 pounds, drop to 15 pounds, perform 10 reps to failure.

TIME UNDER TENSION TRAINING 

What it is: Increasing the total time your muscles are under strain during a set.

Why it works: Prolonging time under tension training boosts muscle activation and enhances metabolic stress, key drivers of hypertrophy.

How to apply it: Use a controlled tempo (e.g., 3 seconds to lift, 3 seconds to lower) and focus on steady, deliberate movements. You can read more about this type of training in a previous post. 

Example workout:

• Squats: 3 seconds down, 3 seconds up for 10-12 reps
• Push-ups: Slow descent over 4 seconds, then push up quickly.

HEAVY LIFTING

What it is: Lifting weights at 85-90% of your one-rep max for low reps (4-6).

Why it works: Heavy lifting recruits high-threshold motor units, essential for building strength and muscle size.

How to apply it: Incorporate 2-3 heavy sets into your workout, prioritizing compound movements like squats, deadlifts, and bench presses. For more tips on how to start lifting heavy, check out this previous post.

Example workout:

• Deadlifts: 4 sets of 4 reps at 85% of your max.

CLUSTER TRAINING

What it is: Dividing a set into smaller clusters of reps with short rest intervals allowing you to lift heavier for more total reps.

Why it works: Cluster training allows you to maintain high-quality reps and tackle heavier weights without fatiguing as quickly as traditional sets.

How to apply it: Perform 3-4 reps, rest 15-20 seconds, and repeat until you complete a full set of 12-15 reps.

Example workout:

• Bench press: 4 reps, rest 15 seconds, repeat 3 more times for a total of 12 reps.

The Big Picture: Choosing What Works for You

The beauty of resistance training lies in its adaptability. You don’t have to commit to a single modality; in fact, combining several methods can lead to better results. 

When deciding on a training approach, consider these factors:

1. Goals: Are you aiming for muscle growth, strength, endurance, or time efficiency?
2. Preferences: Which methods excite and motivate you?
3. Time Constraints: Do you need shorter, high-intensity sessions or longer, steady ones?

Practical Takeaways

1. Experiment: Try out different modalities to see what works best for your body and goals.
2. Be Consistent: The best plan is the one you can stick to.
3. Track Progress: Keep a journal to monitor how each type feels, whether you’re enjoying it, and whether you see progress in reaching your goals.
4. Listen to Your Body: Prioritize recovery and adapt your routine based on how you feel.

In a world obsessed with "hacks" and quick fixes, I want you to know that there isn’t just one way to achieve your fitness goals. The key is to stay curious, embrace variety, and focus on what feels right for you. Whether you’re lifting heavy, increasing repetitions, or slowing down your movements, remember: The journey is just as important as the destination. So grab those weights, find your rhythm, and enjoy the process. If you have any questions or need help exploring a customized routine that works for you, email me at [email protected]