The Best Strength Exercises for Menopause: 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. This is the core focus of my Menopause Coaching framework, where we build strength that fits a midlife schedule.
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:
Squats – Builds leg and core strength, supports bone density.
Deadlifts – Powerful for hamstrings, glutes, back, and posture.
Rows – Strengthens the upper back, reduces rounded shoulders.
Push-Ups / Bench Press – Develops chest, shoulders, and arms.
Overhead Press – Builds shoulder strength and stability.
Feeling unsure about your form? Compound lifts are incredibly effective, but they can feel intimidating if you're starting solo. In my 12-Week Menopause Program, I suggest the technique guidance and progressive plans you need to lift with absolute confidence.
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.
So how do you actually make these exercises work for you?
Because knowing what to do is one thing.
But making it consistent, effective, and sustainable in your real life
is where most women get stuck.
This is where things often fall apart
Not because the exercises aren’t right -
but because:
you’re not sure how often to do them
you’re unsure how hard to push
you don’t know how to progress
or it just doesn’t fit around your energy, time, or routine
So it becomes inconsistent…
and the results don’t quite follow.
If you’re thinking… “I just want to get this right”
That makes sense.
Because strength training in midlife isn’t about doing more -
it’s about doing what actually works for your body now.
That means:
choosing the right movements
training at the right intensity
allowing for recovery
and building consistency over time
If you want to understand how this fits into your bigger picture
You don’t have to piece it together on your own.
These will help you get clearer on what your next step might look like:
And if you are considering it - how do you choose the right coach?
And if you’re thinking… “I want a plan I can actually stick to”
That’s the point where things start to change.
Because this isn’t about having the perfect exercise list.
It’s about having a structure that:
fits your life
works with your energy
and helps you progress without second-guessing
If you want personalised support
For some women, that understanding is enough to make small but meaningful changes.
For others, it’s the moment they realise they want support in applying it - so that exercise, energy, and results finally feel aligned again.
This is exactly the work I do - helping you build a strength training approach that’s clear, structured, and sustainable for your body in midlife.
→ Start with the free guides 3am Wake-Up Survival Guide or Your personalised Perimenopause Blueprint
→ Or explore how I support clients here:
https://www.themenopausehealthcoach.com/services#fuel-move-well
If and when you feel ready, you can start here:
→ Book a free 30-minute Menopause Clarity Call
Because this isn’t just about doing the “best” exercises.
It’s about knowing how to use them -
in a way that actually works for you.
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/
