Overcoming Gym Intimidation: Your Guide to Starting Resistance Training in Menopause

Walking into a gym can feel like stepping into a world where everyone else knows exactly what they're doing.

The weights area, often dominated by men, can seem particularly daunting. If you've never lifted a weight before, the machines and free weights might look intimidating. Even after an induction, you might worry about forgetting what you've been told or feel out of place.

These feelings are completely normal. Your brain is simply reacting to a new environment, scanning for safety and belonging. It's not that you can't do it; it's your brain needing reassurance that you're okay there.

The key is to start small, trust yourself and know that you belong. This is your space to own and your strength to reclaim.

The Power of Resistance Training for Menopausal Women

I've talked about this before but can't say it enough - resistance training is a powerful tool for women, especially during perimenopause and after menopause. Research highlights that resistance training improves muscle mass, bone density and metabolic health in menopausal women (PMID 9504952, 16282566). Starting with small, consistent steps and focusing on form rather than weight is key to safe and effective training:

• Improved Muscle Mass and Strength: Muscle naturally declines with age, but lifting weights helps you maintain and even build it (Isenmann et al., 2023).

• Enhanced Bone Density: Resistance training strengthens bones and reduces the risk of osteoporosis (Wang et al., 2023).

• Better Mental Health and Sleep: Regular strength work can improve mood and sleep quality, both common challenges during menopause (Ward et al., 2020).

• Reduced Menopausal Symptoms: Resistance training may also alleviate hot flashes and night sweats (Choudhry et al., 2024).

These benefits highlight why starting strength training during menopause isn’t just helpful, it’s transformative.

Starting Small: Building Confidence and Strength

If you're new to resistance training, it’s essential to start with the basics and understand the language of the gym. Here’s how to get going:

Begin with Bodyweight Exercises

These use your own body as resistance, so you don’t need weights at first. Examples include:

• Squats: Stand with your feet hip-width apart, bend your knees, and lower your hips as if sitting into a chair, then stand back up. Squats strengthen your thighs, hips and bottom.

• Lunges: Step one foot forward, bend both knees so your back knee lowers toward the floor, then step back to standing. Repeat on the other side. Lunges improve leg strength, balance and coordination.

• Push-ups: Start on the floor with hands under shoulders, lower your body toward the ground and push back up. You can do these on your knees if needed. Push-ups strengthen your chest, arms and core.

Progress Gradually

Once you feel comfortable, introduce light dumbbells or resistance bands. Focus on form rather than heavy weights, correct technique is more important than the load.

Understanding “Reps” and “Sets”

• Reps (repetitions): How many times you perform a single movement. For example, 10 squats in a row = 10 reps.

• Sets: Groups of repetitions. For example, 3 sets of 10 squats = do 10 squats, rest, repeat twice more.

Starting with 1–2 sets of 8–12 reps for each exercise is perfect for beginners. Gradually, you can increase reps, sets or weights as your confidence grows.

Consistency is Key

Aim for two to three sessions per week. Regular practice helps your body adapt, builds strength and reinforces confidence.

Seek Professional Guidance

A certified personal trainer can ensure your form is correct, reducing injury risk and helping you get the most from each exercise.

Listen to Your Body

Muscle soreness is normal when starting something new. Sharp or persistent pain is a signal to stop and seek guidance.

Remember, your journey is unique and progress is personal. Small, consistent steps build lasting strength and confidence; one squat, lunge and push-up at a time.

Empowering Yourself in the Gym

Feeling out of place is natural, but remember this space is yours too. Every woman in that gym was once a beginner. Your strength, your presence and your progress are valid. Step in with intention, focus on your own journey and celebrate the small victories along the way.

Resistance training isn’t just about muscles. It’s about reclaiming confidence, control and a sense of power in your body during midlife.

How I can help

If you’d like support starting your resistance training journey in a way that feels safe, empowering and personalised, book a free chat with me today.

Together, we’ll take small steps that build confidence, strength and long-lasting habits, at a pace that works for you.

References

• Isenmann, E., et al. (2023). Resistance training alters body composition in middle-aged women. BMC Women's Health. https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-023-02671-y

• Wang, Z., et al. (2023). Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis. Frontiers in Physiology. https://www.frontiersin.org/articles/10.3389/fphys.2023.1105303/full

• Ward, L. J., et al. (2020). Resistance training decreases plasma levels of adipokines and improves physical fitness, mental health and sleep quality in postmenopausal women. Scientific Reports. https://www.nature.com/articles/s41598-020-76901-w

• Choudhry, D. N., et al. (2024). The effect of resistance training in reducing hot flushes in postmenopausal women. Maturitas. https://www.sciencedirect.com/science/article/abs/pii/S1360859224001293