At what age do women start losing muscle?

It is gradual and varies from person to person, and menopause is linked with a further drop. Rather than guess, measure your own strength with the home strength test.

Can you stop muscle loss?

You cannot stop ageing, but strength training and enough protein are the two best-supported ways to slow it and to rebuild strength.

Why do women lose muscle after 40?

Updated 29 October 2026

Muscle mass and strength fall slowly with age, and in women the drop in oestrogen around menopause is linked with lower muscle mass and strength too. A review of the research named low physical activity and low protein intake as the biggest factors women can change. Strength training and enough protein are the two things that help most.

What is going on

Loss of muscle mass and strength with age is called sarcopenia.
A review of muscle changes after menopause linked the fall in oestrogen with lower muscle mass and strength.
The same review named low physical activity and low protein intake as the strongest factors women can change.
To keep muscles, bones and joints strong, the UK Chief Medical Officers advise building strength on at least two days a week.

What you can do

Strength train
Trials in menopausal women show training improves strength and adds some muscle. Can you build muscle after menopause? has the detail.
Eat enough protein
Work out your range with the protein calculator.
Measure it
The home strength test shows where you are and whether it is working.

Questions people also ask

At what age do women start losing muscle?: It is gradual and varies from person to person, and menopause is linked with a further drop. Rather than guess, measure your own strength with the home strength test.
Can you stop muscle loss?: You cannot stop ageing, but strength training and enough protein are the two best-supported ways to slow it and to rebuild strength.

Find out where you stand.

Take Ojafi's free strength check and get a plan built around your week, your food and your joints.

Take the strength check

Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.