Twice a week? Every day? Whatever fits around the school run?
If you've started strength training and quietly wondered whether you're doing enough - or whether you're wasting your time doing too little - you're certainly not alone.
It's one of the most common questions women ask when they start thinking more seriously about maintaining muscle, strength and bone health during menopause.
And it's a good question.
The aim isn't to spend every spare moment in the gym. It's to find a frequency that gives your muscles and bones an appropriate training stimulus while allowing enough time for recovery.
Let's look at what the evidence says.
If you want a broader overview of how strength training can support you through perimenopause and menopause, explore my guide to strength training during menopause.
Why Strength Training Matters During Menopause
Muscle mass and strength can decline with age, and the menopause transition may contribute to changes in body composition and musculoskeletal health.
Oestrogen plays an important role in bone health, and declining levels after menopause are associated with accelerated bone loss.
This is why strength training deserves a place in your menopause health routine.
Regular resistance exercise can help:
Maintain and build muscle strength.
Support physical function and mobility.
Provide a stimulus that supports bone health.
Improve the ability to manage everyday activities.
Support healthy ageing and independence.
But strength training isn't just about lifting heavier weights or changing how your body looks.
It's about building and maintaining the strength you need for the years ahead.
How Often Should You Actually Lift Weights?
For most women, two strength-training sessions a week is an excellent starting point.
This is consistent with the UK Chief Medical Officers' physical activity guidelines, which recommend muscle-strengthening activities involving all major muscle groups on at least two days each week.
The NHS gives similar advice.
Three sessions a week may also be appropriate, particularly if you're already comfortable with strength training and have specific goals around muscle development or fitness.
However, more sessions don't automatically mean better results.
The right frequency depends on:
Your experience: If you're new to lifting, two well-structured sessions are a sensible place to begin.
Your programme: Full-body sessions and split routines place different demands on your muscles.
Your recovery: Consider how you feel between sessions, including soreness, energy and sleep.
Your other activities: Walking, running, Pilates and other forms of exercise all contribute to your overall activity levels, although they don't necessarily replace progressive resistance training.
Your circumstances: Work, family commitments, menopause symptoms and available time all influence what is sustainable.
The best routine is one you can maintain and gradually progress.
Is Two Days a Week Really Enough?
Yes. Two well-planned sessions can provide a meaningful strength-training stimulus.
You don't need to train five days a week to make progress.
For someone starting out, two full-body sessions can be particularly practical because they allow you to work the major muscle groups regularly without making exercise feel like another full-time commitment.
A session might include exercises for:
Legs and hips.
Back.
Chest.
Shoulders.
Arms.
Abdominal and core muscles.
Examples include squats, hip hinges, rows, presses, lunges and appropriate core exercises.
You can use weights, resistance machines, bands or bodyweight exercises, depending on your experience and ability.
The important thing is that the exercises provide an appropriate level of resistance and challenge.
What If You've Never Lifted Weights Before?
It's never too late to start.
And you don't need to join a gym or lift heavy barbells on your first day.
Many women begin with bodyweight exercises, resistance bands or light dumbbells at home before gradually building confidence and strength.
A sensible starting approach is:
Choose a small number of exercises that work your major muscle groups.
Learn the movements and practise good technique.
Start with a resistance level you can manage safely.
Build up gradually as the exercises become more comfortable.
Consider support from a qualified exercise professional if you're unsure about technique or how to structure your programme.
You don't need to prove anything by lifting heavy straight away.
Building a consistent habit is more important than starting with an ambitious programme.
Why Recovery Matters
Strength training challenges your muscles. Your body then adapts between sessions.
Recovery is an important part of the process, not time wasted.
Allowing time between demanding sessions that train the same muscle groups can help you manage training load and maintain consistency.
You don't necessarily need a complete rest day after every workout. Walking, gentle movement and mobility work may be appropriate between strength sessions.
Pay attention to how you're responding.
If you're experiencing persistent soreness, unusual fatigue, declining performance or difficulty recovering between workouts, consider reducing the training load or allowing more recovery time.
Sleep, nutrition, hydration and overall health all influence recovery.
And remember, there is no evidence that every woman needs a completely different recovery schedule simply because she's going through menopause.
It's about finding what works for your body and your programme.
Frequency Without Progression Won't Get You Very Far
Showing up twice a week matters, but so does what happens once you're there.
To build strength, your muscles need an appropriate and gradually increasing challenge.
This is known as progressive overload.
It doesn't mean increasing your weights every single week. Progression can involve:
Increasing the weight slightly.
Completing another repetition.
Adding a set.
Improving your movement control.
Increasing the range of movement where appropriate.
Progressing to a more challenging exercise.
The aim is to challenge your muscles without compromising technique.
If you've been doing exactly the same routine for months and it no longer feels challenging, it may be time to review your programme.
What About Bone Health?
This is particularly important during and after menopause.
Oestrogen plays a key role in maintaining bone health. As levels decline, bone loss can accelerate, increasing the risk of osteoporosis.
Progressive resistance training can provide a useful stimulus for maintaining and improving bone strength.
However, strength training isn't the only type of activity worth considering.
Depending on your health and ability, weight-bearing and appropriate impact activities can also contribute to bone health.
Examples include:
Brisk walking.
Stair climbing.
Dancing.
Jogging or other impact activities, where suitable.
Progressive resistance exercises.
If you have osteoporosis, a history of fragility fractures, significant joint problems or other health concerns, seek appropriate advice before starting or increasing higher-impact exercise.
A programme should reflect your individual circumstances.
What This Looks Like in Practice
You don't need an elaborate weekly schedule.
Here is one example of a simple two-session routine:
Monday: Full-body strength training.
Tuesday: Walking or another enjoyable activity.
Wednesday: Rest or gentle movement.
Thursday: Full-body strength training.
Friday: Walking or other moderate activity.
Saturday: Optional mobility, balance work or enjoyable activity.
Sunday: Rest or gentle movement.
If you already have a good strength-training foundation, you might add a third session, provided your programme and recovery allow for it.
This is one possible structure, not a prescription.
The important thing is to work towards regular strength activity while allowing your routine to fit around your life.
Don't Forget Nutrition
Your training programme is only one part of the picture.
Your body needs adequate energy and nutrients to support muscle repair and adaptation.
Protein is particularly important because it provides the building blocks your body uses to maintain and build muscle.
Include a variety of protein-rich foods such as:
Eggs.
Fish.
Poultry.
Greek yoghurt.
Milk or fortified alternatives.
Beans and lentils.
Tofu and other soya foods.
You also need a balanced overall diet, including sufficient energy, carbohydrates, healthy fats and a variety of vitamins and minerals.
If you're unsure whether your eating pattern supports your training, my article on protein and menopause explores this in more detail.
Where This Fits Into the Bigger Picture
Strength training doesn't work in isolation.
It sits alongside nutrition, sleep, recovery, bone health and the other lifestyle factors that influence how you feel during menopause.
For example:
Your protein intake helps support muscle maintenance.
Your sleep influences recovery and everyday energy.
Your menopause weight changes may influence how you approach exercise and nutrition.
If you're taking a GLP-1 medication, maintaining muscle through appropriate nutrition and resistance exercise is particularly worth discussing with your healthcare professional. You can read more in my GLP-1 and menopause guide.
It's the combination of these foundations, rather than one perfect exercise routine, that matters.
From Knowing You Should Strength Train to Making It Happen
You now know that two strength sessions a week can be a very good starting point.
But knowing what to do and actually fitting it into your life are two different things.
You may be juggling work, family responsibilities, disrupted sleep, changing energy levels and a long list of other priorities.
The challenge is often working out what matters most, where to start and how to make changes sustainable.
This is the Menopause Action Gap™: the space between knowing what might help and being able to turn that knowledge into practical action in your own life.
Step 1: Build Your Understanding with Menopause Essentials
If you'd like to understand menopause more fully and explore practical ways to support your health and wellbeing, Menopause Essentials is my self-paced course.
It brings together information and practical guidance to help you make sense of the changes you're experiencing and decide on informed next steps.
Step 2: Start with a Free 7-Day Menopause Meal Plan
Nutrition is an important part of supporting your strength-training routine.
My free 7-Day Menopause Meal Plan gives you practical meal ideas to help you build a balanced eating pattern, including protein-rich foods.
Download your free 7-Day Menopause Meal Plan
Step 3: Get Personalised Support with Menopause Coaching
Sometimes you need more than information.
You may understand the importance of strength training and nutrition but feel unsure how to bring everything together around your own circumstances.
Through my menopause coaching programme, we look at your individual priorities, including nutrition, sleep, stress and lifestyle, and turn general advice into practical changes you can sustain.
Step 4: Get in Touch
If you'd like to explore whether personalised support is right for you, get in touch to enquire about a free 30-minute Menopause Clarity Call.
You don't have to work everything out on your own.
Frequently Asked Questions
How often should women lift weights during menopause?
The UK physical activity guidelines recommend muscle-strengthening activities involving all major muscle groups on at least two days a week. Two sessions are a good starting point for many women, while three may suit those with different training goals and sufficient recovery.
Can I lift weights every day during menopause?
You can be physically active every day, but that doesn't mean you need to train the same muscles intensely every day. Your programme should allow appropriate recovery between demanding sessions. Walking, mobility and lighter activities can be included on other days.
Is two days of strength training enough to build muscle after 50?
Yes. Two appropriately challenging sessions each week can help build strength and support muscle maintenance. Results depend on the exercises, resistance, training progression, nutrition, consistency and individual circumstances.
Should I lift weights during perimenopause?
For most women, resistance training is a valuable part of a healthy activity routine during perimenopause. It can support muscle strength, physical function and bone health. Start at a suitable level and build gradually.
Is three times a week better than twice a week?
Not automatically. Three sessions may suit some women, but two well-structured sessions are already consistent with public health recommendations. The most appropriate frequency depends on your programme, goals, experience and ability to recover.
Do I need rest days between weight-training sessions?
Allowing recovery between demanding sessions that train the same muscle groups is sensible. How much recovery you need depends on training intensity, volume, experience and how your body responds.
Does walking count as strength training?
Walking is excellent for general health and is a weight-bearing activity, but ordinary walking does not usually provide the same progressive resistance stimulus as structured strength training. Ideally, include both in your weekly routine.
Can strength training help protect my bones during menopause?
Progressive resistance training can support bone health and is an important part of an overall approach to maintaining bone strength. Weight-bearing and appropriate impact activity may also be beneficial. If you have osteoporosis or a history of fractures, seek advice on suitable exercise.
References
Department of Health and Social Care (2019) UK Chief Medical Officers’ physical activity guidelines. London: Department of Health and Social Care. Available at: https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report .
World Health Organization (2020) WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization. Available at: https://www.who.int/publications/i/item/9789240015128 .
National Health Service (2026) How to improve your strength and flexibility. Available at: https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/ .
National Institute for Health and Care Excellence (2024) Menopause: identification and management. NICE guideline NG23. Available at: https://www.nice.org.uk/guidance/ng23 .
National Osteoporosis Guideline Group (2025) Clinical guidance for the prevention and treatment of osteoporosis. Available at: https://www.nogg.org.uk/ .
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UK Consensus Statement on Physical Activity and Exercise for Osteoporosis (2022) ‘Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis’, British Journal of Sports Medicine, 56(15), pp. 837–846. doi:10.1136/bjsports-2021-104634.
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Lopes, J.S.S., Machado, A.F., Micheletti, J.K. et al. (2023) ‘Effects of resistance training volume on physical function, lean body mass and lower-body muscle hypertrophy and strength in older adults: a systematic review and network meta-analysis of 151 randomised trials’, Sports Medicine, 54(2), pp. 309–327. doi:10.1007/s40279-023-01942-9. PMID: 37955896.
Stengel, S.V., Koliamitra, C., Schönau, E., Fricke, O. and Hof, H. (2020) ‘Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysis with special emphasis on exercise parameters’, Osteoporosis International, 31(8), pp. 1425–1443. doi:10.1007/s00198-020-05399-5. PMID: 32399891.
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Important information
This article is for general educational purposes and is not a substitute for individual medical advice or an individualised exercise programme. If you have osteoporosis, a history of fractures, significant joint problems or a medical condition that may affect exercise, seek appropriate professional guidance before starting or changing your training.
