Is It True That Women Need Hormones to Gain Muscle?
Is It true that women need hormones to gain muscle?
You may have heard that after 40, women’s ability to build muscle declines sharply due to hormonal changes, and that hormone therapy is necessary to see real muscle gains.
This idea is widespread, fueled by marketing and anecdotal stories, but it oversimplifies a complex issue.
While hormones do influence muscle physiology, they are not the sole or even main factor determining muscle growth in women over 40.
Understanding Muscle Growth Beyond Hormones
Muscle growth depends primarily on resistance training, adequate nutrition, and recovery. Research involving women, including peri- and postmenopausal populations, shows that muscle can be gained effectively without hormone replacement therapy.
For example, A study in the Journal of Cachexia, Sarcopenia and Muscle found that higher levels of physical activity, especially during and after the late perimenopausal phase, were associated with greater muscle mass.
Hormones like estrogen do influence muscle metabolism and inflammation, but their decline with age does not make muscle growth impossible. Instead, it may slightly affect the rate of progress or recovery. The key is to focus on evidence-based training and nutrition strategies that support muscle protein synthesis and functional strength.
What the Science Says About Hormones and Muscle in Women Over 40
A growing body of research highlights that women’s muscle gains are driven by training stimulus and nutrition rather than hormone levels alone.
For instance, a 2022 study showed that untrained postmenopausal women can achieve similar improvements in muscle size, strength, and endurance when training 2 or 3 days per week, provided total weekly training volume is equal. Additionally, research has shown that postmenopausal women benefit more from higher training volumes to achieve hypertrophy.
Hormone replacement therapy (HRT) may help preserve lean mass and support recovery in some women, but its direct effect on muscle hypertrophy is modest.
While some studies suggest benefits of estrogen therapy on muscle mass, a systematic review and meta-analysis showed that women receiving HRT lost between 0.06 kg more muscle mass to 0.20 kg less muscle mass compared with the control groups, although these differences were not statistically significant.
Moreover, concerns about side effects and long-term safety mean HRT should be considered only under medical guidance and not as a primary muscle-building strategy.
The Role of Creatine: A Powerful Ally for Women Over 40
While hormones are not the deciding factor, certain supplements can support muscle health, especially in women over 40. Creatine, in particular, has strong scientific backing as a safe and effective supplement to enhance muscle strength, size, and performance in women, including those who are postmenopausal.
A lifespan perspective review on creatine supplementation in women's health showed creatine combined with resistance training improves muscle mass and strength in peri- and postmenopausal women. Longer-term supplementation alongside training supports muscle accretion and physical performance without adverse effects.
Creatine also helps counteract age-related declines in muscle energy metabolism and reduces inflammation, which can be linked to estrogen loss. Importantly, creatine is safe for women over 40 and does not cause the rapid weight gain sometimes feared, as water retention effects are minimal and transient in females.
What Actually Builds Muscle After 40
To build muscle effectively, women over 40 should prioritize:
Progressive resistance training that challenges muscles beyond their usual workload.
Adequate protein intake, spread evenly across meals.
Quality sleep and recovery, which regulate hormones like cortisol and activate muscle growth pathways.
Supplementation with evidence-backed aids, such as creatine to support energy metabolism and muscle function.
Hormone therapy can be supportive in specific clinical cases, but is not necessary for muscle growth when these fundamentals are optimized.
Common Pitfalls to Avoid
Many women struggle with gaining muscle because they often fall into the following common pitfalls that limit progress:
Use the same weights and routines for years without progression: Many women stick to the same weights and rep ranges for extended periods, which doesn't provide enough stimulus for muscle growth. Gradually increasing weight, reps, or sets over time is crucial.
Consume insufficient protein for muscle repair and growth: Protein is essential for repairing and building muscle tissue. Consuming enough protein ensures the body has the necessary building blocks to support muscle protein synthesis.
Overemphasize cardio at the expense of strength training: While cardio is important for overall health, excessive cardio can interfere with muscle growth by increasing calorie expenditure and potentially hindering recovery.
Neglect sleep and recovery: Sleep deprivation and inadequate recovery can hinder muscle growth by increasing cortisol levels and impairing the body's ability to repair muscle tissue.
Focus excessively on hormone levels or lab tests instead of actionable training and nutrition: Obsessing over hormone levels or lab tests can distract from the more impactful factors of training, nutrition, and recovery.
Addressing these issues by incorporating progressive overload, ensuring sufficient protein intake, balancing exercise types, prioritizing rest, and concentrating on consistent, evidence-based habits will have a far greater impact on muscle development than relying on hormone manipulation alone.
Final Takeaways
For the female body, muscle growth after 40 is achievable without hormone therapy. Scientific evidence supports that resistance training, proper nutrition, and recovery remain the cornerstones of muscle development in women at every stage of life. Creatine supplementation offers a safe, effective boost to muscle strength and function, particularly for peri- and postmenopausal women.
Hormones may influence the environment but do not dictate your ability to build muscle. The best approach is a well-designed plan focused on training, fueling, and recovery tailored to your body’s needs.
You don’t need hormones to become stronger, you need knowledge, consistency, and the right tools to unlock your potential.
Ready to unlock your full strength potential?
Discover why creatine is a must for women over 40 and how it can transform your muscle-building journey!
References
Bhasin, S., Storer, T. W., Berman, N., Callegari, C., Clevenger, B., Phillips, J., … & Casaburi, R. (1996). The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. The New England Journal of Medicine, 335(1), 1–7. https://doi.org/10.1056/NEJM199607043350101
Javed, A. A., Mayhew, A. J., Shea, A. K., & Raina, P. (2019). Association between hormone therapy and muscle mass in postmenopausal women: A systematic review and meta-analysis. JAMA Network Open, 2(8), e1910154. https://doi.org/10.1001/jamanetworkopen.2019.10154
Centers for Disease Control and Prevention. (2022, April 25). PCOS (Polycystic Ovary Syndrome) and diabetes. https://www.cdc.gov/diabetes/basics/pcos.html
International Menopause Society. (2018). Global consensus position statement on the use of testosterone therapy for women. Climacteric, 22(5), 489–495. https://doi.org/10.1080/13697137.2019.1637074
Miller, K. K., Perlis, R. H., Papakostas, G. I., Mischoulon, D., Peterson, T., Nierenberg, A. A., & Fava, M. (2007). Low testosterone levels in women with major depressive disorder. Journal of Clinical Psychiatry, 68(4), 598–604. https://doi.org/10.4088/JCP.v68n0413
The Wonder Women. (n.d.). Do women need hormones to build muscle? Retrieved June 10, 2025, from https://www.thewonderwomen.com
MacDonald, M. (2024). Is it true that women need hormones to gain muscle? The Wonder Women. Retrieved June 10, 2025, from https://www.thewonderwomen.com/michelle-macdonald
