Combining Free-Weight Strength Training and a High Protein Diet for Postmenopausal Women

Effects on body composition and strength capacity.

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This study investigated the combined effects of resistance training (RT) and a high-protein diet (HPD) on body composition, muscle thickness, and strength in postmenopausal women over 12 weeks.

PMID: 39232439

Key Points

Aim

The study aimed to assess whether combining RT with HPD (2.5 g/kg fat-free mass) provides additive benefits for improving body composition, muscle thickness, and strength capacity in postmenopausal women.

Methods

• Participants: 55 healthy postmenopausal women (average age: 58.2 years).

• Groups:

  1. Training + Protein (TP)

  2. Training only (T)

  3. Protein only (CP)

  4. Control (C)

• Intervention:

  • TP and T groups performed free weight RT three times weekly, focusing on five exercises.

  • CP and C groups did not train but tracked dietary intake.

• Measurements: Body composition (fat-free mass [FFM], skeletal muscle mass [SMM], fat mass [FM]), muscle thickness (via ultrasound), and strength (grip strength, squat, and deadlift one-rep max).

Results

1. Body Composition:

   • SMM increased significantly in both training groups:

     • TP: +1.4 kg

     • T: +1.2 kg

   • FM decreased only in the T group (-2.4 kg).

   • HPD alone (CP) had no significant effect on body composition.

2. Muscle Thickness:

   • Both TP and T groups showed significant increases in biceps brachii thickness:

     • TP: +0.4 cm

     • T: +0.3 cm

   • Only the TP group saw an increase in biceps femoris thickness (+0.3 cm).

3. Strength Gains:

   • Both TP and T groups improved across all strength metrics:

     • Grip Strength: TP (+4.7 kg), T (+3.6 kg)

     • Squat: TP (+30 kg), T (+34 kg)

     • Deadlift: TP (+20.8 kg), T (+22.1 kg)

   • CP also showed minor strength improvements in squat (+7.5 kg) and deadlift (+5.5 kg), despite no training.

4. Additive Effects of HPD with RT:

   • No significant additive benefits of HPD were observed when combined with RT for any parameter.

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Severe Mental Illness and the Perimenopause

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Practical Takeaways

For postmenopausal women:

• Resistance training alone is highly effective for increasing muscle mass, reducing fat, and improving strength.

• A high-protein diet without exercise has minimal impact on body composition but may slightly enhance strength.

• Combining RT with a high-protein diet does not provide additional benefits compared to RT alone.

Actionable Tips:

• Incorporate free weight exercises into your routine three times per week to build muscle and strength.

• Focus on maintaining adequate protein intake (~2.5 g/kg fat-free mass) to support recovery and performance, but prioritise training over dietary changes for significant results.

Key Takeaways

Resistance training is a powerful tool for combating age-related muscle loss and improving strength in postmenopausal women, while a high-protein diet alone has limited effects. Combining both interventions does not yield additional advantages over training alone, making RT the cornerstone of effective intervention strategies for this population group.

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Reference

Ioannidou P, Dóró Z, Schalla J, Wätjen W, Diel P, Isenmann E. 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. J Nutr Health Aging. 2024 Oct;28(10):100349. doi: 10.1016/j.jnha.2024.100349. Epub 2024 Sep 3. PMID: 39232439.