Why Women Are Losing Muscle Faster Than Ever?

Are you a woman and have you ever felt a little less strong than you remembered being, even though you’re exercising and eating the right way? If so, you’re not alone. Muscle loss in women can be quiet and slow, and it often starts earlier than most people realise.

And, it isn’t because of a lack of effort. It’s a mix of biology, hormones and modern routines that simply play out differently in women’s bodies.

Why Muscle Matters?

Muscle is often associated with gyms or aesthetic goals, but its role goes far beyond appearance. It is the body’s metabolic engine, its strength reserve, and a major contributor to posture, mobility and long-term joint health. Muscle also influences hormonal balance and overall energy levels.

This means muscle loss isn’t just about looking less toned. It alters how women feel, move and age.

When does Muscle Loss actually begin?

Much earlier than expected. Research shows that women can begin losing muscle mass in their mid-to-late twenties, and the decline accelerates under certain conditions: high stress, inconsistent sleep, low protein intake, cardio-heavy routines without strength training, and during hormonal fluctuations such as PMS, postpartum changes, PCOS or the peri-menopausal transition.

Because the loss is gradual, it rarely feels noticeable day to day. It becomes clear only when a woman realises she no longer feels as strong or as stable as she once did.

Why do Women Lose Muscle faster than Men?

There are several factors that contribute to this pattern:

A Lower Baseline of Lean Muscle

Women naturally start with less muscle, making even small reductions more noticeable over time.

Hormonal Fluctuations

Estrogen supports muscle repair. When levels fluctuate, even within a monthly cycle, recovery becomes less efficient.

Insufficient Protein Intake

Most Indian diets are not built around protein, and women, in particular, often consume significantly less than recommended.

Stress and Sleep Patterns

Chronic stress increases cortisol, which breaks down muscle, while poor sleep reduces the body’s ability to rebuild it. Together, they create a challenging cycle.

How can Women Protect and Rebuild Muscle?

The encouraging part is that muscle responds quickly to the right approach (at any age).

• Strength training, even twice a week, can dramatically improve muscle retention.
• Adequate protein intake, spread evenly across meals, supports long-term repair.
• Recovery practices such as quality sleep and hydration play a more significant role than most people assume.

And understanding how strength and energy shift across the menstrual cycle help women train in a way that supports their physiology instead of pushing against it.

Why does this conversation matter at Akya?

While building Akya, we kept hearing a similar sentiment from women: they weren’t lacking discipline; they were lacking clarity. Clarity on what their bodies needed at different life stages, and clarity on why foundational wellness practices matter long before symptoms appear.

And, muscle health sits at the centre of that foundation.

Our intention with this blog isn’t to create alarm, but to bring awareness to something women experience quietly for years before they understand why. The better we understand these changes, the better we can support our bodies with intention.