The Best Strength Exercises: Build Muscle, Boost Metabolism, Stay Strong

Menopause is a powerful transition but let’s be honest, it can feel like your body has changed overnight. Suddenly, the workouts that once worked don’t deliver the same results and you may notice more softness around your middle, lower energy or a drop in strength.

As my previous blog states: strength training is the single most powerful thing you can do during menopause. Not only does it help maintain muscle and bone, but it also boosts metabolism, supports weight management and improves confidence.

As Professor Stuart Phillips (McMaster University), one of the world’s leading experts on muscle health, has shown, resistance training is essential to counteract age-related muscle loss. And research from Dr Abbie Smith-Ryan highlights that women respond particularly well to structured resistance training when protein intake and recovery are optimised.

So, where do you start? Let’s break it down.

Why Strength Training Matters in Menopause

• Muscle = metabolism. Muscle tissue is metabolically active. The more you have, the more calories your body burns at rest.

• Protects your bones. Declining oestrogen accelerates bone loss. Resistance training stimulates bone-building cells, helping lower osteoporosis risk.

• Improves body composition. Mass Research Review consistently finds that strength training is more effective for long-term fat loss and body shape than cardio alone.

• Confidence & vitality. Lifting makes daily life easier, whether that’s carrying shopping, walking hills, or feeling strong in your own skin.

The Best Strength Exercises for Menopausal Women

You don’t need complicated moves. What matters most is progressive overload, gradually increasing the weight, sets, or reps over time. Focus on compound lifts (movements that work multiple muscle groups at once).

Top 5 exercises:

1. Squats – Builds leg and core strength, supports bone density.

2. Deadlifts – Powerful for hamstrings, glutes, back, and posture.

3. Rows – Strengthens the upper back, reduces rounded shoulders.

4. Push-Ups / Bench Press – Develops chest, shoulders, and arms.

5. Overhead Press – Builds shoulder strength and stability.

Start with 2–3 sessions per week, with rest days between. As Dr Smith-Ryan’s research shows, women adapt well to lifting heavier weights with adequate recovery, meaning you don’t need to spend hours in the gym. And let’s face it, we dont have that time at our disposal!

How to Train Safely and Effectively

• Lift heavy (for you). Aim for weights you can lift 6–10 times with good form.

• Rest matters. Take 2–3 minutes between sets to allow recovery.

• Protein is key. Prof Phillips’ research highlights that midlife women benefit from ~1.6–2.2g of protein per kg of body weight daily to support muscle growth.

• Track progress. Log your workouts so you see improvements over time.

Common Concerns

• “Won’t lifting make me bulky?”
  No. Women lack the testosterone levels needed for large muscle growth. You’ll become leaner, stronger and more defined.

• “Isn’t cardio enough?”
  Cardio supports heart health, but on its own it doesn’t preserve muscle or bone in the same way. Strength training + some cardio is the winning combination.

The Bottom Line

Strength training is not optional in menopause, it’s your foundation. By focusing on key compound exercises, lifting progressively heavier and fuelling your body with enough protein, you can reclaim strength, confidence and energy in midlife and beyond.

👉 Ready to feel stronger and more empowered through menopause?
Drop me an email or book a free chat and discover how personalised coaching can help you thrive.

Further Reading & References

• Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(S1), 71–77. https://doi.org/10.1007/s40279-014-0152-3

• Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208–213. https://doi.org/10.1249/JSR.0b013e3181e7da73

• Smith-Ryan, A. E., Trexler, E. T., Wingfield, H. L., & Blue, M. N. (2016). Effects of high-protein diets on fat-free mass and muscle strength: A systematic review. Journal of the International Society of Sports Nutrition, 13(48). https://doi.org/10.1186/s12970-016-0153-9

• Mass Research Review (Schoenfeld, B., Helms, E., Contreras, B., Krieger, J., Trexler, E., Morton, R., & Phillips, S.) — Monthly evidence-based analysis of resistance training, nutrition, and fat loss. Available at: https://www.strongerbyscience.com/mass/