The Power of Strength Training During Menopause
Having gone through menopause really early, I’m now 47 and post menopausal. This is what inspired me to create Serene Strength. Myself I was getting so many injuries as oestrogen declined and inflammation in my joints was like nothing I had ever experienced before. Let alone the ups and downs of my mood and emotions!
Menopause is a natural phase of life that typically occurs between ages 45 and 55, marked by a decline in estrogen and progesterone. These hormonal shifts can affect muscle mass, bone density, metabolism, and even mood. Research shows that women can lose up to 3–5% of muscle mass per decade after age 30, and this accelerates during menopause. Strength training is a proven strategy to counteract these changes, helping women maintain vitality, resilience, and overall health.
Why Strength is Crucial During Menopause
Strength is more than just aesthetic—it’s vital for physical function, bone health, and metabolic regulation. Scientific studies highlight that:
Muscle preservation: Resistance training increases muscle protein synthesis, which helps offset age-related muscle loss (Phillips et al., 2012).
Bone health: Weight-bearing and resistance exercises stimulate osteoblast activity, slowing bone density loss and reducing the risk of osteoporosis (Kohrt et al., 2004).
Metabolism: Strength training increases resting metabolic rate by maintaining lean muscle, which burns more calories even at rest (Hunter et al., 2010).
Hormonal Changes and Muscle Loss
During menopause, declining estrogen contributes to:
Sarcopenia: Estrogen influences muscle repair and growth; lower levels can accelerate muscle atrophy.
Bone density decline: Postmenopausal women can lose 1–2% of bone mass per year, increasing fracture risk (Riggs et al., 2002).
Changes in fat distribution: Estrogen loss shifts fat storage to the abdominal area, raising metabolic and cardiovascular risk.
Strength training counteracts these effects by activating satellite cells in muscles for repair and growth, stimulating bone through mechanical load, and supporting insulin sensitivity.
Benefits Beyond the Body
Resistance training also provides cognitive and emotional benefits:
Mood enhancement: Exercise increases brain-derived neurotrophic factor (BDNF) and endorphins, improving mood and reducing anxiety (Erickson et al., 2011).
Sleep quality: Moderate-intensity resistance training is linked to longer and more restful sleep (Kline et al., 2011).
Cognitive function: Strength training has been associated with improved executive function and memory in midlife women (Liu-Ambrose et al., 2010).
Getting Started Safely
You don’t need heavy weights to see results—consistency and proper technique matter most. Research suggests:
Frequency: 2–3 resistance sessions per week are sufficient for significant gains.
Intensity: Moderate intensity (60–75% of 1-repetition max) is effective for muscle and bone health.
Exercise selection: Compound movements like squats, lunges, push-ups, and rows are ideal for functional strength.
Progressive overload: Gradually increase resistance to stimulate adaptation without injury.
Mindful practice: Integrating breath and posture improves neuromuscular engagement and reduces strain.
Strength training during menopause isn’t just about staying fit—it’s a scientifically supported approach to maintaining muscle, protecting bones, enhancing metabolism, and supporting mental well-being. By committing to regular resistance exercise, women can navigate menopause with strength, resilience, and confidence.
