Strength Training for Menopause: Why Cardio Isn’t Enough

When it comes to staying strong, lean and energised during menopause, cardio has long been the default choice. Brisk walks, spin classes, maybe the occasional jog, all great for heart health.

But here’s the truth: if cardio is all you’re doing, you’re missing a powerful piece of the puzzle.

Let’s talk strength training and why, during and after menopause, it becomes not just helpful, but essential.

What Happens to Our Bodies in Menopause

As oestrogen declines during menopause, we see real, noticeable shifts in how the body functions. These might include:

• Loss of muscle mass and strength

• A slower metabolism

• Increased fat around the middle

• Decreased bone density

• Fluctuating blood sugar levels and energy dips

Cardiovascular exercise alone doesn’t prevent these changes. But strength training? That’s where the magic happens.

 Why Strength Training Is Non-Negotiable in Midlife

Based on years of emerging research in women’s health and exercise science, here’s what we now know about the impact of strength training in menopause:

It Helps Protect Lean Muscle and Boost Metabolism

Muscle mass naturally declines as we age, especially without the stimulus to maintain it. More muscle means a higher resting metabolic rate, so your body burns more energy, even while you're doing nothing at all.

It Supports Bone Strength

While walking and running are weight-bearing, they don’t provide the kind of load bones need to stay strong. Lifting weights gives your bones the mechanical stress they require to rebuild and stay resilient, reducing the risk of fractures later in life.

It Improves Blood Sugar Control

Strength training makes your muscles more sensitive to insulin. That means your body handles carbohydrates and blood sugar more effectively, particularly helpful during menopause, when insulin sensitivity can dip.

It Enhances Mental Clarity, Confidence and Mood

Resistance training isn't just about physical health, it improves mental wellbeing, supports sharper thinking and offers a big confidence boost. Many of my clients say they feel more “themselves” again after just a few weeks of consistent training.

“But I’ve Never Lifted Weights Before…”

You’re not alone and it’s never too late to start.

Strength training doesn’t mean throwing yourself into intense gym sessions or lifting heavy weights right away. It simply means progressively challenging your muscles with resistance, using bodyweight, resistance bands, dumbbells or machines.

A great starting point for postmenopausal women:

• 2–3 sessions per week

• Focus on full-body movements that work major muscle groups

• Prioritise technique and gradual progression over intensity

• Rest and recovery are essential (this is where change happens)

In fact, pushing too hard with high-intensity cardio or back-to-back sessions can raise cortisol, your stress hormone, which can work against your goals in midlife. 

So… Should I Stop Doing Cardio?

Not at all. Cardio still plays a valuable role, especially for heart health, endurance and emotional wellbeing.

But it needs to be balanced with resistance work. If your weekly routine is only cardio-based, you're likely missing the deep, body-shaping, bone-strengthening, hormone-balancing benefits of strength training. 

What a Balanced Week Might Look Like

Here’s an example of a well-rounded movement week for a postmenopausal woman:

• 2–3 strength sessions (30–45 mins, full body focus)

• 1–2 walks, rides or swims (low-to-moderate intensity)

• 1 short interval or circuit session (bodyweight or light resistance)

• Plenty of mobility, stretching and rest

This approach supports your energy, muscle tone, metabolism and mood, while giving your body what it truly needs in this phase of life.

Final Thoughts

Strength training in menopause isn’t about bulking up. It’s about supporting your health from the inside out, building strong bones, preserving lean muscle, boosting energy and creating the foundation for long-term vitality.

It’s a mindset shift. A strategic upgrade. A way of saying: my body matters and I want it to work well for years to come.

At The Menopause Health Coach, I work with women just like you, busy, brilliant and ready to feel stronger again. Whether you’re brand new to resistance training or looking to build a smarter, more supportive routine, I can help.

Ready to future-proof your body in midlife?
Book your free discovery call and let’s chat.

Research & Evidence

1. Resistance Training Alters Body Composition in Middle-Aged Women
   A 20-week study found that resistance training effectively counteracts menopause-related muscle and strength loss, improving body composition in women aged 40–60.

2. Exercise Beyond Menopause: Dos and Don'ts
   This guideline recommends that postmenopausal women include endurance, strength, and balance exercises in their routines to improve bone mineral density and overall health.

3. The Science Behind Strength Training for Postmenopausal Women
   Strength training is essential for maintaining muscle mass, bone density, and metabolism in postmenopausal women, enhancing overall function and quality of life.

4. Resistance Training in Menopause: Research Says Why It's Crucial
   Research indicates that resistance training improves hip strength, balance, flexibility, and lean body mass in women during menopause.

5. The Best Way to Work Out After Menopause
   Experts suggest that strength training is the most effective way to slow muscle loss and maintain strength after menopause, emphasizing the importance of lifting weights.

Expert Guidance & Lifestyle Strategies

1. The Unique Benefits of Strength Training for Women
   Building and maintaining muscle is crucial for post and peri-menopausal women to combat muscle mass loss and prevent metabolic diseases like diabetes.

2. Perimenopause, Menopause and Weightlifting? Expert Explains Value for Bone Health
   Putting stress on bones during perimenopause and after menopause can increase bone density and reduce the risk of osteoporosis.

3. Strength Training During Perimenopause
   Integrating regular strength and resistance training exercises can offset physiological changes during perimenopause, such as loss of lean muscle and fat gain.

4. Resistance Training in Menopause: Research Says Why It's Crucial
   Resistance training improves hip strength, balance, flexibility, and lean body mass in women during menopause, supporting overall health.