Adapting to Exercise and Lower (BMR): What It Means and How to Combat It
As women move into their mid-30s and beyond, many begin to notice that despite sticking to their usual exercise routines and diets, it becomes harder to maintain weight, build muscle, and feel energized. This is a natural process tied to hormonal changes and the slowing down of the body’s metabolism, but it doesn’t mean the end or your goals. Understanding the relationship between exercise adaptation and a lower basal metabolic rate (BMR) can help you and the right insights can help you adjust your routine to stay hungry.
Understanding BMR and How It Changes Over Time
Your basal metabolic rate (BMR) is the number of calories your body needs to perform basic functions at rest, like breathing, circulating blood, and maintaining cell health. As we age, BMR tends to decrease. This is due to a variety of factors, including:
Loss of muscle mass: Muscle is more metabolically active than fat, meaning it burns more calories even at rest. After 30, women can lose about 3-5% of their muscle mass per decade, which lowers their BMR.
Hormonal changes: Around age 35, estrogen levels start to decline. This decrease can lead to an increase in fat storage, particularly around the abdominal area, and less efficient energy expenditure.
Reduced physical activity: Many women become less active due to lifestyle changes like career demands, raising a family, or other responsibilities, which further reduces overall energy expenditure.
How Exercise Adapts with Age
In addition to a declining BMR, the body’s adaptation to exercise also changes over time. While exercise remains vital for maintaining health, strength, and metabolism, you may notice that:
Recovery takes longer: The body needs more time to repair and recover post-workout. Without adequate recovery, muscle gain and performance improvements can stall.
Strength and endurance plateau: Workouts that used to feel challenging may no longer produce the same results, as the body becomes more efficient at conserving energy.
Hormones impact performance: Fluctuations in hormones like estrogen, cortisol, and insulin sensitivity can make it harder to build muscle, lose fat, or even stay motivated to exercise.
Despite these changes, there are strategies you can adopt to maintain an active metabolism and adapt your lifestyle for continued success. Hint: variety is key.
Strategies to Combat a Lower BMR and Optimize Exercise
Prioritize Strength Training - You will not bulk up
Building and maintaining muscle mass is one of the most effective ways to combat the natural decline in BMR. Muscle tissue burns more calories than fat, even when you're not working out. Incorporating resistance training 2-3 times a week can help preserve muscle mass and keep your metabolism elevated. Focus on compound movements like squats, deadlifts, and presses, which engage multiple muscle groups and provide the most metabolic benefit. Or start with bodyweight exercises.
Increase Protein Intake - no, seriously!
As muscle breakdown becomes more common with age, a higher protein intake can help repair and rebuild tissues. Protein also has a thermogenic effect, meaning it requires more energy to digest and metabolize compared to fats and carbohydrates. Aim for about 0.5 to 1 gram of protein per pound of body weight to start to support muscle recovery and maintain lean mass.
Mix Up Your Cardio - don’t drop it
While traditional steady-state cardio (like jogging or cycling at a moderate pace) has benefits, high-intensity interval training (HIIT) is particularly effective for women 35+ who want to optimize fat loss and improve cardiovascular health without burning away muscle. a third option is to do sustained longer training in zone 3 and 4 to force the body to adapt to high intensity over 30+ minutes.
Incorporate Active Recovery and Flexibility Training
As recovery time increases with age, finding ways to stay active without overloading the body is essential. Active recovery, like mobility work, foam rolling, or progressive muscle relaxation, can help maintain mobility and reduce soreness. Mobility training can also counterbalance tightness and prevent injuries as the body ages.
Focus on Sleep and Stress Management
Sleep and stress are often overlooked factors in maintaining a healthy metabolism. Lack of sleep and chronic stress elevate cortisol levels, which can lead to weight gain, especially around the midsection. Prioritizing at least 7-8 hours of quality sleep per night and incorporating stress-reducing activities like meditation, deep breathing, or NSDR can significantly improve metabolic health and exercise performance.
Don’t Be Afraid to Adjust Caloric Intake
With a naturally lower BMR, some women may need to adjust their caloric intake to reflect their body’s changing needs. However, it’s important not to drastically cut calories, as doing so can further slow metabolism and lead to muscle loss. Instead, opt for nutrient-dense foods that support overall health, focusing on whole grains, lean proteins, healthy fats, and plenty of vegetables.
Leverage Hormonal Support and Professional Guidance
As hormonal shifts play a significant role in metabolism and energy levels, some women may benefit from working with a healthcare professional or a hormone specialist. This can help address potential deficiencies or imbalances that may affect metabolism and physical performance. Additionally, Vitelle can help create a tailored longevity protocol that aligns with your body's needs.
Conclusion
A lower BMR and changes in exercise adaptation are natural as women enter their mid-30s and beyond, but that doesn’t mean health and fitness goals are out of reach. By adjusting exercise routines, focusing on strength training, supporting recovery, and being mindful of nutrition, women can maintain their metabolism and continue to feel strong, energetic, and empowered through every decade. It’s all about working with your body’s changes, not against them, to optimize long-term health and well-being.
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