The Bottom Line Up Front: Resistance training is more important than protein for gains in menopausal women. But let me explain why…
Spending a day exploring the online menopause space reveals a flood of content shouting about high protein: “more protein,” “brush your teeth with cottage cheese,” “try yogurt,” “add so many powders to your coffee it’s undrinkable,” “without more protein, you’ll just wither away,” “are you even trying?”
I’m not here to deny that adequate protein intake isn’t important—I’m all for protein! It’s beneficial for managing hunger, fullness, body weight, and body composition through diet, recovery, health, and support throughout life, including perimenopause and postmenopause. However, when it comes to muscle gains, protein may not be the most crucial factor.
Resistance training may be MORE important.
A 2024 study asked exactly this question: what really matters for body composition and strength in postmenopausal women?
Study Title: Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women – A 12-week randomized controlled trial
Paulina Ioannidou, Zsuzsanna Dóró, Jan Schalla, Wim Wätjen, Patrick Diel, Eduard Isenmann
Researchers broke postmenopausal women (age 58±5.6 years) into 4 different groups:
| Group | Intervention |
|---|---|
| Training + High Protein | Resistance Training + High Protein Diet (2.6 g/kg FFM protein) |
| Training + Normal Diet | Resistance Training + Normal Diet (1.3 g/kg FFM protein) |
| Protein Only | No Exercise + High Protein Diet (2.6 g/kg FFM protein) |
| Control | No Exercise + Normal Diet (1.2 g/kg FFM protein) |
The resistance training women completed 12 weeks of supervised lifting 3 times per week after a 2-week learning phase. They tested their deadlift and squat 1 rep max at the beginning and the end of the training. Lifting was greater than 70% 1RM effort.
The 3 Lifts Each Week:
Rep Scheme: Progressive descending rep range of approximately 10, 8-6, 6, 5, 3 reps from warm up to RIR 1-4 for the last 3 sets.
| Muscle Group | Results |
|---|---|
| Quads | No significant changes in any group, but trending significant in training + protein vs. control or protein only |
| Hamstrings | Training + Protein group saw significant growth. Protein-only group also improved. Training alone and control showed no changes |
| Biceps | Training + protein and training groups grew significantly. Protein-only and control groups saw no changes |
| Triceps | Training alone showed the most consistent growth. Both training approaches were better than control |
| Strength Test | Results |
|---|---|
| Grip Strength | Both training groups showed significant improvement compared to control and protein-only groups. Protein-only and control groups saw no improvement |
| Back Squat (1RM) | Training + Protein and Training only saw significant gains, but so did Protein-only. BUT Training + protein or training only was better than protein only |
| Deadlift (1RM) | Training + Protein, Training alone and Protein-only increased. Training + protein and training only were better than protein only |
Here’s how the key measures changed across the 12 weeks:
| Measure | Training + Protein | Training Only | Protein Only | Control |
|---|---|---|---|---|
| Skeletal Muscle Mass | 1.4±0.9 kg | 1.2±1.3 kg | 0.0±1.5 kg | -0.4±1.0 kg |
| Fat Mass | -1.5±2.0 kg | -2.4±2.9 kg | 0.9±1.8 kg | 0.2±1.7 kg |
| 1-RM Back Squat | 30.0±14.2 kg | 34.0±12.0 kg | 7.5±5.4 kg | -0.4±3.5 kg |
| 1 RM Deadlifts | 20.8±10.3 | 22.1±7.6 kg | 5.5±7.7 kg | 05.±3.9 |
Resistance training is more important than protein for gains (menopause or not)!
Key Finding: Resistance on its own or with high protein training drives ALL the significant changes in postmenopausal women.
| Approach | Results |
|---|---|
| Training alone | Built muscle, lost fat, got stronger |
| Training + extra protein | Same results (no super meaningful extra benefit!) |
| Protein only | Some minor strength gains, but no body composition changes |
Bottom Line: Don’t overthink protein intake (but increasing it isn’t bad advice) – if you want to improve your body composition and strength, you NEED to first focus on consistent strength training 3x per week. That’s what moves the needle!
Important Context: This isn’t the first study indicating resistance training’s stimulus is more crucial than protein intake alone or with training for key adaptations. It doesn’t mean “ignore protein” or “just eat low protein.” 1.2-1.6 g/kg is a good daily target; it just means you need to LIFT!
Other studies with 2x/week full-body resistance training (6-8 sets per muscle, low 50% or high 75% 1RM) in postmenopausal women haven’t shown the same body composition results, despite increased strength in this study. Menopausal women may need a higher lifting frequency (3x+/week). Higher volume (8 vs. 6 sets) may also benefit strength here, as indicated by other studies.
Don’t let this discourage you!
Starting is better than nothing! 2x/week is better than 0. 4-6 sets is better than 0! High or moderate loads work! Just lift!
Another study had a “high protein” group of women eating 1.2 g/kg body weight protein and saw similar results to this study here. “More” may not equal better gains.
If you’re in perimenopause or postmenopause and ready to prioritize strength training, The Lyss Method can help. Our programs are designed to meet you where you’re at and build sustainable strength over time.
Our Foundations program is perfect for women who are new to lifting or returning after time away. We’ll help you build strength progressively, safely, and effectively—without overthinking protein powder.
Are you in menopause or perimenopause? What’s been your experience with strength training? Drop a comment below—I’d love to hear from you!
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I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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