Musculoskeletal Health After 40: A Woman’s Guide

Hot flashes and sleep changes may get most of the attention during menopause, but muscles and joints have their own story to tell.

For many women, midlife brings new joint stiffness and discomfort, changes in strength and muscle mass and slower recovery after exercise. These experiences are so common that researchers have proposed a term to describe them collectively: the musculoskeletal syndrome of menopause.

Understanding what is happening — and supporting the body accordingly — can help women stay strong, active and resilient through their 40s, 50s and beyond.

Meet the Musculoskeletal Syndrome of Menopause

Estrogen receptors are found throughout the musculoskeletal system, including muscle, bone, cartilage, tendons and ligaments. As estrogen fluctuates and ultimately declines through perimenopause and menopause, these tissues can be affected.

The musculoskeletal syndrome of menopause encompasses changes including joint pain, loss of muscle mass, declining bone density and changes in cartilage, tendons and ligaments. The original 2024 review estimated that more than 70% of women experience musculoskeletal symptoms during the transition from perimenopause to postmenopause.

That means a new assortment of aches, stiffness or changes in recovery after 40 shouldn't automatically be dismissed as simply “getting older.” The menopausal transition may be part of the bigger picture.

Muscle Matters More Than Ever

Maintaining muscle is foundational to healthy aging. Resistance training provides a stimulus for maintaining and building strength while supporting mobility and physical function.

Nutrition belongs in the conversation, too. Adequate protein provides the amino acids needed to maintain and repair muscle tissue, while nutrients such as magnesium support normal muscle function.*

The goal isn't necessarily to train harder. Consistency, progressive resistance and adequate recovery can help women build a sustainable routine for the decades ahead.

Make Recovery Part of the Plan

Midlife movement strategies shouldn't end when the workout does. Supporting recovery and physical comfort can make it easier to stay consistent with an active lifestyle.

(PEA)+ combines ultra-micronized palmitoylethanolamide (PEA) with Meriva® curcumin phytosome to support a healthy inflammatory response to everyday physical stress while promoting joint comfort, muscle recovery and healthy mobility.*

“Sometimes physical activity can leave your body feeling stiff and sore,” explained Dr. Arthur Nahas, DO, who practices family medicine. “The curcumin and PEA in this supplement may help ease that strain, and I like that Enzyme Science delivers both in forms that are easy for the body to use. Meriva is a well-absorbed form of curcumin that may support joint and tissue comfort. This supplement also delivers a well-absorbed form of PEA that may work at the cellular level to help calm the body's response to physical stress. I’m impressed with how Enzyme Science has formulated these molecules, which would otherwise be difficult for the body to access. With regular use, I can see PEA+ helping patients get moving again after periods of occasional stiffness or discomfort.”

MyoMend® provides targeted nutritional support for muscle comfort and recovery after physical activity, making it another option for women who want to keep moving without overlooking recovery.*

“MyoMend can be a good option for patients who experience occasional muscle and joint discomfort, particularly those with sedentary lifestyles or those who are beginning a new exercise routine,” said primary care physician Dr. Adeeba Akhtar, MD. “Stiffness and soreness can occur when unstable molecules called free radicals are produced faster than the body can manage them, a process known as oxidative stress. What’s interesting about this formula is it contains catalase, an antioxidant enzyme known for its role in breaking down hydrogen peroxide, a byproduct of normal cellular activity. It also includes papain, a plant-derived proteolytic enzyme that may support the body's natural inflammatory response. Research suggests that oral proteolytic enzyme combinations may help support muscle recovery after strenuous exercise, so I’m hopeful that this supplement can support comfortable movement for patients.”

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And Magnesium Motion provides 3 highly bioavailable forms of magnesium to support healthy muscle function, relaxation and recovery, helping round out a comprehensive approach to musculoskeletal wellness.*

Build for the Next Decades

The musculoskeletal changes associated with menopause offer another reason to think proactively about women's health after 40. Menopause changes the musculoskeletal landscape, but the goal is to give women the tools to keep moving through it.

Strength training, adequate protein, recovery, sleep and targeted nutritional support can work together to help maintain strength, mobility, muscle function and physical resilience.*

 

*This clinician wants to clarify that larger-scale research to support their product claims is still developing