Strong, Energised and Ageless: Why Muscle Matters | Windback NZ

Strong, Energised and Ageless: Why Women Need Muscle At Every Age (and How Creatine Can Help)

Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, exercise or supplement routine.

Why Muscle Matters So Much For Women

For many women, exercise was once mainly about shrinking, toning or “getting back in shape”. As we move through our thirties, forties, fifties and beyond, the focus starts to shift. Strength, balance, confidence and independence become far more important than a number on the scale.

Healthy muscle mass helps support everyday strength, posture, steady blood sugar balance, bone health and metabolic resilience. It also plays a central role in how energised and capable we feel. As hormones change through perimenopause and menopause, it may become easier to lose muscle and harder to feel strong. That is why building and protecting lean muscle is one of the most powerful investments women can make in long term health.

Creatine: More Than A Gym Supplement

Creatine is often associated with bodybuilders, but it is actually a naturally occurring compound made in the body from amino acids. It is stored mostly in muscles and also found in the brain and other high energy tissues. Its main role is to help quickly recycle ATP, the body’s cellular energy currency, during times of higher demand.

Women usually eat less creatine rich food than men and often have lower total muscle mass, which is one of the main storage sites for creatine. Emerging research suggests that creatine may be especially helpful for women to support muscle performance, energy and healthy ageing.

Creatine And Everyday Energy

Because creatine helps buffer short bursts of energy demand, it can be useful for resistance training, higher intensity exercise and busy days where you need to move, think and react. Many women describe feeling more capable in their workouts when creatine is combined with a sensible, protein rich diet and consistent training.

Creatine And Midlife Hormonal Changes

Researchers are exploring how creatine may support women during key hormonal transitions such as perimenopause and menopause. Changes in oestrogen and progesterone can influence muscle, mood, sleep and metabolic resilience. While more research is needed, creatine is being studied for its potential to support strength, cognitive function and overall vitality in midlife and beyond.

How To Build And Maintain Muscle

Muscle is built slowly, through repeated signals that tell the body it needs to get stronger. The foundations are movement, adequate protein, smart training and recovery.

1. Prioritise Protein At Each Meal

Protein provides the building blocks (amino acids) that muscle needs to repair and grow. Many women find it helpful to include a meaningful source of protein at breakfast, lunch and dinner such as eggs, fish, poultry, Greek yoghurt, legumes or quality protein powders. This can support satiety, stable energy and healthy muscle maintenance.

Some women also find it convenient to use collagen or bone broth proteins as part of their daily routine, especially when appetite is low or time is limited.

2. Lift Weights You Can Feel

To encourage muscle to stay strong, it needs resistance. This can come from free weights, resistance bands, weight machines or bodyweight exercises such as squats, push ups and rows. The key is to choose a level of resistance that feels challenging by the last few repetitions, while still allowing controlled form and breathing.

Dr Andrew Huberman often emphasises that strength training a few times per week supports not only muscle but also balance, posture and confidence as we age.

3. Consider Aqua Aerobics And Other Low Impact Options

Many women find that aqua aerobics is a helpful, low impact way to build and maintain strength, especially in midlife and beyond. The water provides natural resistance in every direction, which can support muscle endurance and cardiovascular fitness, while buoyancy helps reduce impact on hips, knees and the lower back.

Working against the water may also support joint mobility and coordination, and the group setting can make movement feel more enjoyable and approachable. For women who find traditional high impact classes uncomfortable, aqua aerobics is one option among many that can support balance, confidence and ease of movement.

4. Support Recovery And Sleep

Muscles adapt and grow stronger during rest, not just during the workout. Good quality sleep, gentle stretching, walking and stress management all help the body repair. Many women notice better training progress when they give equal attention to recovery and nervous system balance as they do to exercise itself.

5. Stay Consistent Through Hormonal Transitions

Perimenopause and menopause can bring changes in body composition, energy and sleep patterns. While this can feel frustrating, staying consistent with resistance training, daily movement and supportive nutrition helps the body adapt. Even small, regular sessions add up over time and send a powerful signal to preserve strength and independence.

Key Nutrients To Support Muscle, Metabolism And Mood

Food is always the foundation. For some women, carefully chosen supplements can also play a supportive role, especially when guided by a health professional. Here are some key nutrients that are often discussed in relation to strength, metabolic health and healthy ageing.

Creatine

Natroceutics Creatine Bioactive 240 g – provides creatine in a convenient powder to support high intensity exercise performance and healthy muscle energy.
Matakana Superfoods Creatine Monohydrate 300 g – a simple creatine monohydrate option that can be added to water, smoothies or protein shakes.

Protein Powders And Collagen

Mitchell’s Nutrition Bone Broth Protein Vanilla 500 g – bone broth based protein to support daily protein intake and recovery.
Mitchell’s Nutrition Bovine Collagen Peptides 200 g – collagen peptides to support connective tissue, joints and everyday movement.

Omega 3s

Natroceutics Omega 3 Fortified 60 caps – provides EPA and DHA to support heart, brain and joint health alongside an active lifestyle.
BePure Three Fish Oil 120 caps – fish oil blend to help maintain omega 3 intake for everyday wellbeing.

Magnesium And Calming Nutrients

BePure Magnesium Restore 60 caps – supports muscle relaxation, sleep quality and nervous system balance.
Seeking Health Magnesium Glycinate 187.5 g – powdered magnesium glycinate that can be taken in the evening to support relaxation and muscle comfort.

Many women are also interested in ingredients such as L theanine and specialised forms of magnesium that support calm focus and sleep. These are often found in targeted blends within the Stress and Mood or Sleep and Recovery collections.

Turmeric And Curcumin

Natroceutics Curcumin Fortified 60 caps – provides concentrated curcumin to support joint comfort and healthy inflammatory pathways.

Vitamin D, K And Zinc

BePure Vitamin D Restore 60 caps – supports healthy vitamin D levels which are important for bones, muscles and immune function.
Matakana Superfoods Vitamin D3 K2 MK7 60 caps – combines vitamin D3 with vitamin K2 to support bone health and calcium metabolism.
BePure Zinc Restore 60 caps – supports immune health, skin integrity and normal hormone synthesis.

Traditional Fats For Cooking

Mitchell’s Nutrition Beef Tallow 450 g – a traditional cooking fat that can be used as part of a whole food diet focused on stable energy and satisfaction.

Featured Collections

Healthy Ageing – support strength, vitality and long term resilience.
Metabolic Health – nutrients and blends chosen to support balanced blood sugar and everyday energy.
Sport Performance – support training, recovery and performance at any age.
Women’s Health – focused support for hormonal transitions and female physiology.
Nutrition – protein, collagen and daily nutrition to underpin strength and recovery.
Sleep and Recovery – support restorative sleep and nervous system balance.

Final Thought

Building muscle as a woman is not about becoming someone else. It is about feeling grounded in your own body, being able to carry groceries, climb stairs, play with grandchildren and move with confidence. Whether you love lifting weights, walking, yoga, aqua aerobics or another form of movement, every session is a message to your future self.

Small, consistent choices add up. Thoughtful nutrition, supportive supplements and enjoyable movement can all work together to help you stay strong, energised and engaged in life for many years to come.

Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. Consult your healthcare practitioner if symptoms persist.