Why Menopause Changes Your Body Shape (And Why Nobody Talks About Muscle Loss) 

Article Summary

Menopause can accelerate age-related muscle loss (sarcopenia).

Reduced muscle activation may affect posture, strength and body shape.

Glute changes are not always caused by fat gain.

Protein and resistance-based activity play important roles in muscle maintenance.

Muscle remains adaptable throughout life.

Why Menopause Changes Your Body Shape 

When I was younger, nobody talked about menopause.  It wasn’t talked about in school; sure, they teach you about puberty and periods, but they also taught us Pythagoras ‘ theorem, how to dissect a frog and how to bake scones!!  

Seriously, has the average person ever utilised these skills in their adult life? Not very “life skill learning”, but that’s a whole other topic!

So, what I’m trying to say is I just wasn’t prepared for how quick menopause was going to change my body.  I know that getting older meant grey hair and wrinkles but:

Nobody told me I would wake up one day with a flatt bum, a thicker waist and the sudden ability to grow a beard worthy of a retired North Shields Fish Quay fisherman!

One minute I felt like myself.

The next, menopause seemed to arrive with a whole new set of rules.

Nobody talked about muscle loss.

Nobody explained why my shape was changing.

Nobody mentioned something called sarcopenia.

I swear it happened overnight.  And to be honest, I’ve been really lucky; I know some of my friends who are having a really rough time with menopause symptoms and as far as I’m aware, I only have temperature fluctuations and ringing in the ears, so I feel like I have been spared.  

Because my symptoms are so minimal, I have decided just to let it run its course without any medical assistance; however, as a holistic practitioner and nutritionist, that doesn’t mean to say I’m going down without a fight!

Let me tell you what I know, and if this helps any other women, then I have empowered a generation that was left in the dark about “women’s problems!”

Most women expect menopause to affect their hormones.

Many expect hot flushes.

Many expect changes in body fat.

What far fewer women realise is that menopause can also affect muscle.

In fact, one of the most significant changes taking place during and after menopause is something called sarcopenia.

Sarcopenia simply means the gradual loss of muscle mass, muscle strength and muscle function that occurs as we age.

While some muscle loss is a natural part of ageing, menopause often accelerates the process.

As oestrogen levels decline, the body’s ability to build and maintain muscle becomes less efficient. Recovery can take longer. Muscle protein synthesis slows. Strength often declines. Areas that once felt firm and supportive may begin to feel softer and less responsive.

Many women first notice this in places such as the abdomen, thighs and glutes.

Clothes fit differently.

Stairs feel harder.

Balance feels less stable.

Posture begins to change.

And often, women simply assume:

“I’m getting older.”

But ageing is only part of the story.

The reality is that muscles require regular stimulation, movement and nutrition to remain healthy.  “Move it or lose it”

When those things are missing, muscle tissue gradually becomes less active and less capable of doing its job.

The good news?

Muscle is remarkably adaptable.

Even later in life, muscle tissue can respond positively to targeted activation, strength-based activity and appropriate nutrition.

Which brings us to one muscle group that many women don’t realise is changing beneath the surface.

The Hidden Muscle Change Nobody Talks About

Many women notice it.

Their jeans fit differently.

Their shape changes.

Their bottom appears flatter, lower or less defined than it used to be.

Most assume it’s simply ageing.

Others blame weight gain.

Some believe it is an unavoidable consequence of menopause.

But often there is something else happening beneath the surface.

Why Your Glutes Might Be Flattening As You Age (And Why It Isn’t Just About Appearance)

The glutes are the largest and most powerful muscle group in the human body. They play a critical role in posture, walking, climbing stairs, balance, hip stability and lower back support.

When these muscles stop functioning efficiently, the effects can be seen not only in movement but also in body shape.

At Icarus Body Confidence, I frequently see women who are frustrated by changes in their glutes without realising the underlying issue may be reduced muscle activation rather than simply body fat or ageing.

What Do The Glutes Actually Do?

The gluteal complex consists of three primary muscles:

Gluteus Maximus

The largest muscle in the body.

Responsible for:

• Hip extension
• Climbing stairs
• Standing from a seated position
• Power generation
• Maintaining upright posture

Gluteus Medius

Located on the side of the hips.

Responsible for:

• Pelvic stability
• Balance
• Walking mechanics
• Preventing hip drop

Gluteus Minimus

A smaller stabilising muscle beneath the gluteus medius.

Responsible for:

• Hip control
• Joint stability
• Efficient movement patterns

Together these muscles act as the body’s primary stabilisation and propulsion system.

When they stop functioning efficiently, other structures begin compensating.

Why Glute Function Declines During Perimenopause And Menopause

One of the biggest physiological changes occurring during menopause is the reduction of oestrogen.

Oestrogen influences:

• Muscle maintenance
• Recovery
• Tissue elasticity
• Collagen production
• Protein synthesis

As hormone levels decline, women often experience:

• Reduced muscle mass
• Reduced muscle strength
• Increased fat storage
• Slower recovery
• Changes in connective tissue quality

The glutes are particularly vulnerable because modern lifestyles already encourage inactivity.

Many women spend hours each day:

• Sitting at desks
• Driving
• Watching television
• Working from home

This prolonged sitting can lead to reduced glute activation, sometimes referred to as “glute dormancy.”

Over time, the muscles become less effective at performing their role.

The Signs Your Glutes May Not Be Activating Properly

Many people assume weak glutes would be obvious.

In reality, the signs are often subtle.

You may notice:

• A flatter appearance to the buttocks
• Reduced projection
• A lower glute position
• Difficulty engaging glutes during exercise (compensation to the quads)
• Lower back discomfort
• Hip tightness
• Poor balance
• Reduced stability when walking
• Knee discomfort during activity
• Changes in posture

Often these symptoms develop gradually over several years.

Why A Flat Bottom Isn’t Always A Fat Problem

This is one of the biggest misconceptions in body transformation.

People often focus entirely on fat loss.

However, shape is determined by more than body fat.

Muscle tone, muscle recruitment and muscle position all contribute significantly to body contours.

Two people can have similar body fat levels but look completely different because one individual has stronger, more active glute muscles.

When muscle fibres become more effectively recruited, the tissue can appear firmer, more supportive and more lifted.

This is why some women notice improvements in shape without dramatic weight loss.

The Relationship Between Glutes And Posture

Your glutes are closely linked to posture.

When glute function declines, the body often compensates by relying more heavily on:

• Lower back muscles
• Hip flexors
• Hamstrings

This can contribute to:

• Anterior pelvic tilt
• Lower back tension
• Reduced hip stability
• Altered movement patterns

Improving glute activation is not simply about aesthetics.

It can influence how the body moves and supports itself.

Nutrition & Menopause

What I Eat To Support Muscle During Menopause

I get asked this all the time.

And honestly?  I don’t follow a complicated diet.

I simply focus on giving my muscles the raw materials they need to repair, recover and function.

The biggest one is protein.

Muscle tissue is constantly being broken down and rebuilt.

Without sufficient protein, that rebuilding process becomes much harder.

Many women are eating far less protein than they realise.

A typical breakfast of toast and cereal contains very little protein at all.

Instead, I try to build protein into every meal.

Some of my favourites include:

Animal Protein Sources

• Eggs – (in any fashion, boiled, scrambled, fried, omelette)
• Greek yoghurt
• Chicken – (including the skin, it is a source of vitamin E & Choline)
• Turkey
• Lean beef – (grass-fed if possible)
• Salmon 
• Sardines – (fresh or tinned in extra virgin olive oil)
• Mackerel – (fresh or tinned in extra virgin olive oil)
• Tuna (fresh, frozen or tinned in spring water)
• Cottage cheese

Plant Protein Sources

• Lentils
• Chickpeas
• Black beans
• Edamame beans
• Tofu
• Tempeh
• Quinoa
• Hemp seeds
• Pumpkin seeds
• Chia seeds (always soak in liquid before consuming)

Plant proteins are often overlooked but can be an excellent way to increase overall protein intake while also providing fibre, minerals and antioxidants.

The Nutrients Muscles Need

Protein gets most of the attention, but muscles require much more than protein alone.

I also focus on foods rich in:

Magnesium

Supports muscle contraction and relaxation.

Found in:

• Pumpkin seeds
• Dark leafy greens
• Almonds
• Cashews
• Dark chocolate

Potassium

Important for muscle function and hydration.

Found in:

• Potatoes
• Sweet potatoes
• Bananas
• Avocados
• Legumes

Omega-3 Fatty Acids

Help support recovery and healthy inflammation responses.

Found in:

• Salmon
• Sardines
• Mackerel
• Walnuts
• Flaxseeds

Vitamin D

Critical for muscle function.

Many women in the UK are deficient, particularly during winter months.

Herbs, Spices and Foods I Use Regularly

Rather than chasing miracle supplements, I focus on adding foods with nutritional value.

I regularly use:

• Turmeric – (Rich in antioxidants and essential oils, it has anti-inflammatory effects, with black pepper for maximum efficiency)
• Ginger – (anti-inflammatory and thermogenic)
• Cinnamon – (anti-inflammatory and thermogenic)
• Cayenne pepper – (boosts metabolism, promotes detoxification, enhances nutrient delivery, has anti-inflammatory effects and can help with weight management)
• Garlic- (boosts the immune system)
• Parsley – (boosts the immune system, supports bone health, and promotes detoxification) 
• Basil – (Rich in antioxidants and essential oils, it has anti-inflammatory and antibacterial properties, supports cardiovascular health, and reduces stress)
• Rosemary – (anti-inflammatory effects and promotes good gut bacteria, aiding digestive health)
• Oregano – (A natural antibiotic, fights off bacteria, viruses, and fungi, supports gut health, and has antimicrobial properties) 

My Simple Menopause Nutrition Rule

If I could give one piece of advice, it would be this:

Focus on adding nutrition before restricting food.

Build every meal around protein and consume the protein element of your meal first.

Eat plenty of colourful vegetables.

Choose whole foods most of the time.

Stay hydrated.

Move regularly.

Support your muscles before you try to shrink your body.

Because during menopause, maintaining muscle may be one of the most important investments you can make in your future health, strength and independence.

At Icarus Body Confidence, that’s exactly why we focus on muscle function first.

Because strong muscles don’t just change how your body looks.

They change how your body performs.

How The Icarus Body Method® Approaches Glute Function

At Icarus Body Confidence, our focus is not simply on appearance.

The Icarus Body Method® is built around the principle of restoring function before chasing aesthetics.

When targeting the glutes, we look at:

Muscle Activation

Can the muscles actually contract effectively?

Structural Support

Are the muscles providing the support they should?

Movement Efficiency

Are compensatory patterns present?

Lifestyle Factors

Are prolonged sitting and inactivity contributing to reduced muscle function?

This physiology-led approach helps explain why body shape can change and what can potentially be done to improve it.

Nutrition

Is the body receiving the protein and nutrients required to support muscle tissue?

The Bigger Picture

Many women believe that changes in their body shape are simply the price of getting older.

The reality is often more complex.

Ageing certainly influences muscle function.

Hormonal changes influence muscle function.

Lifestyle influences muscle function.

But muscle remains adaptable throughout life.

Understanding how the glutes work and why they change is often the first step towards improving strength, support, movement and confidence.

Because sometimes what appears to be a body shape problem is actually a muscle function problem.

And when you address the function, the shape often follows.

Can Muscle Activation Influence Glute Shape?

While every individual is different, changes in muscle recruitment and muscle function can sometimes influence the appearance of the glutes.

The example below shows a client who experienced improvements in glute projection and contour following a programme focused on muscle activation and tissue support using The Icarus Body Method®.

What Changed?

• Improved glute projection
• Improved muscle activation
• Improved tissue support
• Non-surgical approach
• Results achieved as part of The Icarus Body Method®

Can Menopause Cause A Flat Bottom?

Yes. Menopause can contribute to reduced glute muscle mass and muscle activation due to hormonal changes, reduced physical activity and age-related muscle loss (sarcopenia). Many women notice their glutes becoming flatter, softer or less defined during this stage of life.

What Is The Most Commonly Overlooked Menopause Symptom?

One of the most overlooked effects of menopause is the gradual loss of muscle mass, strength and function known as sarcopenia. While many women expect hormonal changes and hot flushes, fewer realise that menopause can also influence posture, balance, body shape and overall physical capability.

Quick Answers To Common Questions About Menopause And Muscle Loss 

Why Has My Stomach Suddenly Become Larger During Menopause?

Yes. Many women notice an increase in abdominal size during menopause, even if their body weight has not changed significantly.

Declining oestrogen levels can influence where the body stores fat, often shifting fat distribution towards the abdomen. At the same time, age-related muscle loss (sarcopenia), reduced core muscle activation and changes in posture may contribute to a more protruding appearance.

Many women tell me their clothes still fit around the hips but feel tighter around the waist, even though the scales haven’t changed dramatically.

At Icarus Body Confidence, we often find that abdominal appearance is not solely related to body fat. Muscle function, posture, breathing mechanics and core activation can all influence how the abdomen presents externally.

Why Do I Feel Weaker During Menopause?

Many women experience a decline in strength during menopause due to hormonal changes that affect muscle maintenance and recovery.

Oestrogen plays an important role in muscle protein synthesis, tissue repair and recovery. As levels decline, the body’s ability to maintain muscle mass becomes less efficient.

Tasks that once felt effortless, such as carrying shopping, climbing stairs or standing for long periods, may begin to feel more challenging.

One of the most common comments I hear from women is, “I don’t feel like I’ve changed, but my body feels different.” Often this reflects changes in muscle function rather than a lack of effort or motivation.

Can Menopause Affect Balance?

Yes. Menopause can influence balance through changes in muscle strength, joint stability and overall movement control.

Balance relies on communication between muscles, joints, the nervous system and the inner ear. Age-related muscle loss and reduced lower body strength can reduce stability and confidence during movement.

Women may notice feeling less steady on stairs, uneven ground or when changing direction quickly.

Poor balance is often viewed as an inevitable part of ageing, but maintaining muscle strength and function can play an important role in preserving stability.

Why Am I Losing Muscle Even Though My Weight Hasn’t Changed?

Body weight does not tell us what the body is made of. It is possible to lose muscle while maintaining the same overall weight.

As muscle tissue decreases, body fat may increase proportionally. The scales remain unchanged, but body composition shifts.

Clothes may fit differently, strength may decline, and areas such as the abdomen, thighs and glutes may feel softer.

This is one reason I encourage people not to judge progress solely by the scales. Muscle function and body composition often tell a much more meaningful story.

Can Sitting Too Much Weaken Glutes?

Prolonged sitting can contribute to reduced glute activation and reduced muscular engagement over time.

The glute muscles are designed to stabilise the pelvis and drive movement. Long periods of sitting place them in a shortened, inactive position for extended periods.

Some people notice difficulty engaging their glutes during exercise, lower back tension or changes in posture.

Many clients are surprised to discover their glutes are capable of producing force but are simply not being recruited efficiently during everyday movement.

What Foods Help Maintain Muscle After Menopause?

Muscle tissue requires adequate protein, vitamins, minerals and energy to maintain strength and function.

Muscles rely on amino acids from protein alongside nutrients such as magnesium, potassium, vitamin D and omega-3 fatty acids to support repair and recovery.

Regular consumption of protein-rich whole foods throughout the day may help support muscle maintenance.

Rather than focusing on restrictive dieting, I encourage women to prioritise nutritional quality and provide the body with the resources it needs to maintain healthy muscle & tissue.

Does Protein Help Prevent Muscle Loss?

Protein plays a critical role in maintaining muscle mass throughout life and becomes increasingly important during menopause.

Muscle tissue is continuously broken down and rebuilt. Protein provides the amino acids required for this process.

Women who consume insufficient protein may find it harder to maintain muscle mass, strength and recovery.

One of the simplest changes many women can make is increasing protein intake at each mealt. Most people dramatically underestimate how little protein they consume.

What Exercise Is Best For Menopause Muscle Loss?

Resistance-based exercise is widely recognised as one of the most effective ways to support muscle maintenance during menopause.

Muscles respond to challenge. Resistance training stimulates muscle fibres and encourages adaptation.

This does not necessarily mean lifting heavy weights. Bodyweight exercises, resistance bands and strength-focused activities can all contribute.

The most effective exercise programme is often the one that a person can perform consistently and safely over the long term.

Does HIEMT Help Activate Glutes?

HIEMT technology is designed to stimulate powerful involuntary muscle contractions that cannot typically be replicated voluntarily.

The technology generates supramaximal contractions, encouraging large numbers of muscle fibres to contract repeatedly within a treatment session.

Many people report an increased awareness of their glute muscles and find it easier to engage them during subsequent exercise.

At Icarus Body Confidence, HIEMT forms part of a broader physiology-led approach that also considers movement, nutrition, lifestyle and muscle function.

Can Muscle Loss Make Clothes Fit Differently?

Yes. Changes in muscle mass can significantly influence body shape, even when overall body weight remains relatively stable.

Muscle tissue contributes to structural support and body contour. As muscle mass declines, the distribution of tissue throughout the body can change.

Women often report looser clothing around the glutes and thighs, combined with tighter waistbands and reduced overall support.

Many women assume these changes are purely related to fat gain, when in reality changes in muscle tissue may also be contributing to how clothing fits.

Can menopause cause muscle loss?

Yes. Declining oestrogen levels can affect muscle protein synthesis, recovery and muscle maintenance. This is one reason muscle mass often declines more rapidly during and after menopause.

What is sarcopenia?

Sarcopenia is the age-related loss of muscle mass, strength and function. It becomes increasingly common after the age of 40 and may accelerate during menopause.

Why is my bum getting flatter as I get older?

Flattening of the posterior can occur due to reduced muscle mass, reduced muscle activation, prolonged sitting, hormonal changes and age-related muscle loss.

Can you rebuild muscle after menopause?

Muscle remains adaptable throughout life. Appropriate resistance training, muscle activation, adequate protein intake and consistent movement can all support muscle development and function.

How much protein do women need during menopause?

Individual requirements vary, but many experts recommend increasing protein intake during menopause to support muscle maintenance and recovery. Protein requirements are often higher than many women realise.

Are plant proteins good for muscle?

Yes. Lentils, chickpeas, tofu, tempeh, edamame beans, quinoa, hemp seeds and other plant-based foods can all contribute towards healthy muscle maintenance when included as part of a balanced diet.

Can poor glute activation affect posture?

Absolutely. The glute muscles help stabilise the pelvis and support efficient movement. Poor glute activation can contribute to postural compensations, reduced hip stability and lower back discomfort.

What causes glutes to stop activating properly?

Common causes include prolonged sitting, inactivity, previous injury, poor movement patterns, muscle imbalances and age-related changes in muscle function.

Can muscle activation improve the appearance of the glutes?

Improved muscle activation may contribute to better muscle recruitment, increased muscle tone and improved support of surrounding tissues, which can influence overall glute shape and posture.

What is The Icarus Body Method®?

The Icarus Body Method® is a physiology-led body re-education framework that focuses on muscle activation (with HIEMT), fat reduction (Cavitation), tissue function (Radio Frequency & Radio Frequency Microneedling), structural support (targeted muscle activation and whole body vibration) and lymphatic drainage.

Related Articles

• Why Your Glutes Might Not Be Activating During Training
• Menopause, Muscle Loss and Metabolism Explained
• The Hidden Connection Between Core Strength and Posture
• How Much Protein Do Women Really Need During Menopause?
• Why Your Stomach May Protrude Even If You’re Exercising

About The Icarus Body Method®?

The Icarus Body Method® is a North East-based, physiology-led body re-education framework designed to improve muscle activation, structural support, tissue quality (utilising state-of-the-art technology), nutrition advice and confidence through a deeper understanding of how the body functions.

We don’t replace the gym.

We amplify it.

📍 Icarus Body Confidence
📍 North East
📍 Muscle Activation • Body Contouring • Tissue Function • Nutrition Education

About The Author

Helen Thompson is the founder of Icarus Body Confidence and creator of The Icarus Body Method®.

She specialises in physiology-led body re-education, muscle activation, body contouring, tissue function and nutritional education.

Working with clients across North Tyneside and the North East, Helen focuses on helping people understand how muscle function, movement, nutrition and tissue health influence body shape, strength and confidence.

 

Always consult your GP, consultant or appropriately qualified healthcare professional regarding any medical condition, symptoms, diagnosis, medication, hormone therapy or treatment decisions. Never disregard professional medical advice or delay seeking medical attention because of something you have read on this website.

Individual results may vary, and any discussions relating to muscle function, nutrition, menopause, body composition or wellbeing are intended to support education and informed decision-making rather than replace personalised medical care.