Strength Training Through Menopause: What You Need to Know
Let’s just say it: menopause can be a rollercoaster. Hot flushes, mood swings, sleep that disappears for no reason, and a body that suddenly feels like it’s working against you.
And while strength training might not be the first solution that comes to mind (especially when you’re already exhausted), it’s honestly one of the most powerful tools you have during this phase.
Here’s what you need to know — and why lifting weights is a total game-changer through menopause and beyond.
1. Hormones Are Shifting — Muscle Helps Stabilise Things
Oestrogen levels drop during menopause, which can mess with metabolism, bone density, and muscle mass.
Strength training helps offset that by:
Preserving and building muscle
Supporting a healthier metabolism
Helping with insulin sensitivity and blood sugar control
Even just 2–3 full body sessions per week can make a difference.
2. Bone Health Becomes a Big Deal
After menopause, bone density can decline rapidly — making us more vulnerable to fractures.
Lifting weights (especially with progressive resistance) puts healthy stress on bones, which helps maintain or even improve bone mineral density.
Think of it as future-proofing your body.
3. Strength Training Helps With That “Soft Around the Middle” Feeling
Many women notice fat redistribution — often around the belly — during and after menopause.
While we can’t “spot reduce,” building lean muscle boosts resting energy expenditure and improves overall body composition.
That means your body becomes more efficient at burning energy — even at rest.
4. It’s a Mental Health Superpower
Struggling with brain fog, anxiety, or low motivation?
Strength training boosts mood, sharpens focus, and improves sleep — all of which take a hit during menopause.
Some days, it’s less about the physical and more about the mental win.
5. You Don’t Have to Train Like a 25-Year-Old
Menopause is the perfect time to ditch the “no pain, no gain” mindset.
Instead, focus on:
Recovery (yes, it matters more now)
Consistency over intensity
Lifting with good form and progression, not just heavy weight
Getting Started
If you’re new to strength training (or it’s been a while), start simple:
Use machines or dumbbells
Prioritise compound movements (like squats, rows, presses)
Train 2–3 times per week with rest days in between
And don’t be afraid to ask for guidance. Programs designed for women going through menopause can help you get results without burning out or getting injured.
Final Thought:
Menopause might feel like everything’s changing — but your strength is still yours to build.
Weights won’t just help you get through this chapter… they’ll help you thrive in it.
