A Functional Medicine Doc Shares The No. 1 Myth About Building Lean Muscle

As strength training finally gets its flowers, more and more people start to realize that the exercise plan won’t automatically make you “bulk up.” (You can read more about that myth here.) Nor does it mean you must pound protein shakes and commit to bland, grilled chicken to fit a certain mold. 

The image associated with weight training is increasingly blurred (largely in part to more women entering the space), yet according to functional medicine doctor Gabrielle Lyon, D.O., we still have one misconception to shatter: Women over 50 cannot drastically improve their fitness. 

Here’s the thing: It may be harder to build muscle in your 50s—but it’s not impossible. Let’s paint the picture, shall we? With age, our bodies become less efficient at digesting and absorbing protein1; as a result, we lose muscle mass2 and strength. And menopause makes things even more complicated: During both perimenopause and menopause, estrogen levels start to plummet, which leads to a decrease in muscle mass and function3. 

That being said, it’s crucial to stay on top of your lean muscle mass as you age, with adequate protein intake and strength training. And, sure, your body might not appear as tightly toned as it did in your 20s, but that doesn’t mean you won’t notice any gains.