Focus On Muscle Gain Over Fat Loss

For decades, we have been told that losing weight—especially fat—should be our number one goal because fat is the ultimate evil and oh-so unattractive.

Now, with the rise of weight-loss drugs, the pressure to focus on shedding fat is even more intense. While there is some positive shift toward recognizing the importance of muscle, the reality is that fat loss continues to dominate the conversation, often overshadowing the far more critical issue of muscle loss.

But here's the truth: muscle loss is much more detrimental to your health than carrying extra fat. It's time to stop thinking about fat first and start prioritizing muscle. Here's why.

Muscle Loss vs. Fat Loss: What'sWhat's the Real Risk?

Losing muscle as we age (a process called sarcopenia) doesn't just impact our appearance—it has real, significant effects on our health, mobility, and even longevity. Here's why muscle loss is a much bigger concern than fat gain:

1. Reduced Strength and Mobility

   As muscle mass declines, so does physical strength and functional ability. This can make everyday tasks—like getting out of a chair, lifting groceries, or even maintaining balance—much harder. Over time, muscle loss increases the risk of falls and injuries, which can be life-altering as we age.

2. Metabolic Slowdown

Muscle is metabolically active tissue, meaning it burns calories even at rest. The more muscle you have, the higher your basal metabolic rate (BMR). Losing muscle means your metabolism slows down.

3. Impact on Bone Health

Muscle and bone are interconnected. Weight-bearing exercises that build muscle also help improve bone density, which is crucial for preventing osteoporosis. Without adequate muscle, you're not only losing strength but also putting your bone health at risk.

4. Insulin Sensitivity

Muscle plays a key role in regulating blood sugar levels. Having more muscle helps improve insulin sensitivity. Losing muscle, on the other hand, can make it more difficult to regulate blood sugar and may increase the risk of metabolic disorders.

5. Quality of Life and Independence

Sarcopenia can lead to frailty, reduced quality of life, and a loss of independence in older age. Maintaining muscle is essential for staying active, mobile, and self-sufficient as we get older.

Why the Focus on Fat is Misguided

The desire to shed fat quickly has always been front and center. While quick solutions may show some of the initially desired results, the reality is that focusing solely on fat loss, especially rapid fat loss, can lead to muscle loss as well. What many don't realize is that losing weight rapidly without strength training or proper nutrition can erode your muscle bank account. And when muscle is lost along with fat, you may feel lighter on the scale, but you're also weaker, more fatigued, and at greater risk for health complications.

Fat gain, while often viewed negatively, is not as dangerous as muscle loss, especially in midlife. It's important to remember that some fat is necessary for hormone regulation, insulation, and organ protection. But muscle? Muscle is the foundation of long-term health, strength, and vitality.

The Importance of Building Muscle in Midlife

Thankfully, the conversation is shifting slightly, and we're starting to talk more about the importance of muscle building. But the narrative still often places fat loss ahead of muscle preservation. We need to flip that script, especially for women in midlife, because building and maintaining muscle is one of the most impactful things you can do for your overall health.

Think of Your Muscle as a Bank Account

Imagine your muscles as a bank account. Each workout or strength-building activity is a deposit, while inactivity or muscle loss is a withdrawal. As you age, the withdrawals come naturally—it's part of the aging process—but you have the power to keep making deposits to grow that balance. The goal is to make sure you're consistently investing in your muscle bank account so you have the strength, mobility, and resilience to live the life you want. There are so many adventures waiting for you!

Shifting the Focus from Fat Loss to Muscle Gain

For too long, the goal has been to lose fat to "look better." But what if we shifted the narrative to "gain muscle to live better"? Instead of chasing a lower number on the scale, imagine building a body that's stronger, more functional, and capable of anything. 

Practical Steps to Build Your Muscle Bank

1. Strength Train Regularly – Aim for two to three strength sessions a week, focusing on compound movements like squats, deadlifts, and push-ups and full-body workouts.
2. Fuel Your Muscles – Eat enough protein to support muscle repair and growth—about 20-30 grams per meal is a good goal.
3. Recovery Matters– Muscle growth happens during rest. Make sure you're getting enough sleep and recovery time between workouts. I know this is a tall order during menopause, especially if one of your symptoms is insomnia, but still try. Here, I share some strategies on how to deal with sleeplessness in menopause.
4. Track Strength, Not Weight – Shift your focus from the scale to the amount of weight you can lift or the number of reps you can do. This is a goal you can actually achieve. Follow a progressive strength training routine, adding weight as you get stronger. It's powerful to watch your numbers grow. If you need help getting started, check out my post about how to build a strength training tool box here.

In midlife, focus on building your muscle bank account rather than draining it with quick-fix weight-loss strategies. What's the balance on your muscle bank? Let's start investing!