Strength Training During Menopause: Benefits and How to Get Started
If you're navigating perimenopause or menopause, you may be wondering whether your exercise routine needs to change.
Perhaps you've always enjoyed walking or cardio but haven't tried lifting weights. Maybe you're returning to exercise after a long break, or you're looking for ways to maintain your strength as you get older.
Strength training is worth considering because it challenges your muscles and can help maintain or improve strength. When appropriately selected and progressed, it can also support bone health and the physical capacity needed for everyday activities.
You don't need to begin with heavy barbells or spend hours in a gym. Resistance training can involve bodyweight exercises, resistance bands, dumbbells or weight machines. The right starting point depends on your current ability, experience, health and preferences.
In this guide, we'll explore the potential benefits of strength training during menopause and how to get started without making your routine more complicated than it needs to be.
If you're looking for the bigger picture, visit my strength training guide for menopause. It brings together the key principles and links to more detailed guides on choosing exercises, deciding how often to train and building consistency.
What Happens to Our Bodies During Menopause?
The menopause transition is associated with changes in hormone levels, body composition and bone health. However, these changes vary from person to person and are also influenced by age, activity, nutrition, health and other factors.
During midlife, some women notice changes such as:
Changes in muscle strength and mass. Maintaining muscle becomes increasingly important as we age, particularly if we want to preserve physical function and independence.
Changes in body composition. Fat distribution may change during midlife, including an increase in abdominal fat for some women.
Changes in bone health. Declining oestrogen levels are associated with accelerated bone loss during the menopause transition.
Changes in energy and recovery. Poor sleep, menopause symptoms, stress, health conditions and other demands can affect how easy it feels to exercise consistently.
Strength training can be one useful part of a wider approach to health during this stage of life. It doesn't prevent every age-related or menopause-associated change, and it isn't a guaranteed solution for weight gain, fatigue or other symptoms.
If changes in your weight are a particular concern, my guide to menopause weight gain explores the wider factors that may contribute.
What Can Strength Training Support During Menopause?
Strength training can contribute to several aspects of health and physical function.
1. Muscle strength and everyday function
Resistance exercises challenge muscles and can help maintain or improve strength.
This may support everyday activities such as carrying shopping, climbing stairs, lifting objects and getting up from a low chair. Developing strength can also help you maintain the physical capacity to do the activities that matter to you.
You don't have to aim for a particular physique or lift very heavy weights to make strength training worthwhile. The goal is to find an appropriate level of challenge and progress at a pace that suits your abilities.
2. Bone health
Bone health becomes an important consideration during midlife and beyond. Appropriately selected resistance and weight-bearing activities can form part of an exercise routine designed to support bone health.
The right exercises depend on your circumstances, and strength training isn't a substitute for assessment or treatment when these are needed.
If you have osteoporosis, a history of fractures, persistent pain or another relevant health concern, seek appropriate professional guidance about suitable exercises and modifications before starting or substantially changing your routine.
3. Physical capacity and confidence
Learning new movements and gradually building strength may help some everyday tasks feel more manageable.
You may notice that carrying bags feels easier, that you can perform an exercise with better control or that you're more confident using equipment you previously avoided.
Progress won't look the same for everyone. It may involve lifting a little more, completing an extra repetition, improving your technique or simply finding that your routine feels more manageable.
If you're not sure how to take that first step, read How to Start Exercising in Menopause: A Beginner's Guide for a simple way to begin with manageable steps
4. A foundation for an active lifestyle
Strength training can complement walking, cycling, swimming and other forms of physical activity.
A balanced approach can include aerobic activity, strength work and activities that support balance and mobility. The right combination depends on your current fitness, health, preferences and goals.
Strength training is one part of this wider picture. It works alongside appropriate nutrition, sleep, recovery and healthcare rather than replacing them.
The aim isn't to chase a particular body shape or promise a specific menopause outcome. It's to find a practical way to build and maintain strength that suits your circumstances.
For a broader overview of exercise, recovery and bone health, visit my strength training guide for menopause.
"But I've Never Lifted Weights Before…"
It's possible to start strength training without previous experience. You don't need to begin with heavy weights or commit to an ambitious gym programme.
The important thing is to choose a suitable starting point, learn how to perform movements safely and increase the challenge gradually as your ability develops.
Here are some options to consider.
Bodyweight exercises
Bodyweight exercises use your own body as resistance.
Depending on your ability, examples might include:
Sit-to-stands from a chair.
Wall push-ups.
Supported squats.
Glute bridges.
These exercises can help you practise basic movement patterns before adding external resistance. Choose versions that feel appropriate for your current ability rather than assuming every exercise is suitable for everyone.
Resistance bands
Resistance bands offer a portable way to add resistance at home or when travelling.
Depending on the exercise and your experience, they can be used for movements such as rows, presses and other upper- or lower-body exercises.
Check that the band is in good condition and that you know how to use it safely. Resistance bands can behave differently from free weights, so control your movements rather than allowing the band to pull you back suddenly.
Dumbbells
Dumbbells allow you to add external resistance and adjust the load to suit different exercises.
You can begin with a manageable weight and progress in small increments as your technique and strength improve. Heavier isn't automatically better: the load should be appropriate for the movement, your ability and the amount of control you can maintain.
Weight machines
Weight machines can be useful if you train in a gym. Some provide support and guide the movement, which may make it easier to learn particular exercises.
However, machines still need to be adjusted correctly, and not every machine or movement will be appropriate for every person. If you're unfamiliar with the equipment, ask a qualified gym instructor to show you how to set it up and use it.
Home or gym: which is better?
Neither option is automatically better.
A gym may offer a wider range of equipment and opportunities to get help with technique. Exercising at home may be more convenient if travel, time, cost or confidence is a barrier.
The most suitable environment is one that meets your needs and makes it realistic for you to exercise consistently.
If you're feeling nervous about using weights or entering the gym, read how to start strength training with more confidence during menopause.
How to Get Started With Strength Training
You don't need to design the perfect programme before you begin. A few practical principles can help you establish a manageable starting point.
Start with a realistic routine
For many adults, two strength-training sessions a week can be a practical starting point. Your ideal schedule will depend on your experience, health, other activities and ability to recover.
If you're new to exercise or returning after a long break, begin at a level that feels manageable. You may need to start with shorter sessions, lighter resistance or simpler movements.
A routine you can realistically maintain is generally more useful than an ambitious plan that repeatedly becomes difficult to fit into your life.
Focus on major movement patterns
Rather than trying to learn dozens of exercises, start by understanding a few basic movement patterns.
These might include movements that involve sitting and standing, pushing, pulling, bending at the hips or stepping.
The specific exercises you choose will depend on your circumstances and the equipment available. You can explore examples and possible variations in The Best Strength Exercises for Menopause.
Prioritise technique and control
Learn how to perform each movement with control before trying to increase the weight or difficulty.
If you're unsure about your technique, seek guidance from a suitably qualified exercise professional. This is especially important if you have a health condition, persistent pain, a history of injury or specific exercise restrictions.
You don't need to push through pain to make progress. Stop an exercise that causes concerning pain or symptoms and seek appropriate advice.
Progress gradually
As an exercise becomes more manageable, you may be able to increase the challenge.
Depending on the movement and your goals, progression could mean adding a small amount of weight, completing an additional repetition, improving control or gradually increasing the difficulty of the exercise.
You don't need to increase everything at once. Small, manageable changes can help you develop your ability without making your routine unnecessarily demanding.
Make room for rest and recovery
Recovery is part of training. Your routine should allow time between challenging sessions for your body to recover.
Sleep, stress, other physical activities and general health can all influence how you feel after exercise. If you're regularly exhausted, experiencing persistent pain or struggling to recover, review your routine and seek appropriate advice where needed.
For more detail on planning sessions, spacing workouts and balancing training with recovery, read How Often Should You Lift Weights During Menopause?.
What Does Progress Actually Look Like?
Progress in strength training isn't always obvious, especially if you're expecting to see a particular change in the mirror or on the scales.
Instead, look for changes in what you can do and how you perform your exercises.
Can you lift a little more?
You may eventually be able to use a slightly heavier weight for the same movement while maintaining good control.
Can you complete more repetitions?
Perhaps you can complete an extra repetition or finish a set with better technique than before.
Do everyday movements feel more manageable?
You might find that climbing stairs, carrying shopping or getting up from a chair feels easier.
Are you becoming more confident?
You may feel more comfortable using equipment, learning new exercises or following your routine independently.
These are all useful ways to think about progress. The rate of change will vary, and there is no need to compare your progress with someone else's.
If you're keeping track, consider noting the exercise, resistance used, repetitions and how the movement felt. This can help you recognise gradual improvements that might otherwise go unnoticed.
What Gets in the Way of Staying Consistent?
Knowing that strength training can be beneficial doesn't automatically make it easy to do.
Time, energy, confidence, competing responsibilities and uncertainty about what to do can all make it harder to establish a routine. Poor sleep or difficult menopause symptoms may add to the challenge for some women, too.
Rather than assuming you need more discipline, consider whether your current plan fits your circumstances.
Not sure where to start, or worried about doing it wrong? Read Scared of the Gym? How to Start Strength Training With Confidence During Menopause.
Finding it difficult to fit exercise into your week? Explore how to build an exercise habit that lasts.
Unsure how often you should train? Start with the practical guidance in How Often Should You Lift Weights During Menopause?.
You don't have to change everything at once. Choose one manageable adjustment, try it and review how it fits into your life.
If you miss a session, that doesn't mean you've failed. Return to your routine when you're able, and adjust it if you repeatedly find that it doesn't work for you.
What Does the Evidence Tell Us?
Research supports resistance training as a way to improve muscle strength and physical function. It can also form part of an exercise approach intended to support bone health, particularly when combined with other appropriate activities.
However, outcomes depend on factors such as the programme, the person undertaking it, their starting point and how consistently they can train.
It is also important to distinguish evidence about general health and physical function from claims about individual menopause symptoms. Strength training may support overall wellbeing, but it should not be presented as a guaranteed treatment for hot flushes, fatigue, weight gain or other symptoms.
If you have a specific medical concern, a history of fractures or a condition that affects your ability to exercise safely, speak with an appropriate healthcare professional about what is suitable for you.
The key takeaway is straightforward: strength training can be a valuable part of maintaining strength and physical function as you get older. The aim is to find an approach that is appropriate for you and that you can sustain.
Your Next Step: Find a Starting Point That Works for You
Choosing strength exercises is easier when you understand your options and can match them to your current ability, equipment and goals.
You don't need to learn every movement at once. Start with a few appropriate exercises, practise them with control and make changes gradually as you develop.
Start With Your Menopause Health Priorities
If you're still working out where to focus your attention, my free Menopause Blueprint can help you reflect on your health priorities and identify an area where you'd like to start.
Get your free Menopause Blueprint
You can also explore Menopause Essentials, my structured, self-paced programme for understanding the wider areas of menopause health and considering practical lifestyle changes.
Want Personalised Support With Strength Training?
Understanding which exercises to do is one thing. Working out how to put them into practice, adapt them to your circumstances and build a routine you can maintain can be another.
If you'd like individual support, my Menopause Coaching programmes offer a more personalised approach.
Fuel & Move Well is my 12-week coaching programme combining personalised nutrition and movement coaching, including resistance-training guidance. It is designed to help you work towards an approach that takes account of your goals, starting point and circumstances, rather than simply following a generic plan.
The aim is to help you develop a practical approach to nutrition and movement that fits your life and supports your longer-term wellbeing.
Explore Menopause Coaching and Fuel & Move Well
Not Sure Whether Coaching Is Right for You?
You don't need to have all the answers before exploring your options.
You can book a free 30-minute Menopause Clarity Call to talk through what you're looking for, discuss your priorities and consider whether individual coaching may be appropriate for you.
Strength training isn't about finding one universally perfect list of exercises. It's about identifying movements that are appropriate for you and finding a realistic way to build strength over time.
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