What Is Junk Volume? Strength Training Mistakes Menopausal Women Should Avoid

📱 Share This Article with Your Friends!

If you found this helpful, spread the word on your favourite platform!

đŸ”„ Key Takeaways: Avoiding Junk Volume for Effective Muscle Growth During Menopause

Start smart with a proven plan

The Get my FREE 7-Day Menopause Energy Reset Challenge. It gives you the structure, results, & focused training you need, without the junk volume!

Need a Quick Refresher?

This glossary explains the key strength training terms used in this article—so you’re not left guessing.

📘 Glossary of Training Terms

Term Meaning
Junk Volume Extra sets or reps that don't contribute to muscle growth and reduce recovery.
Progressive Overload Gradually increasing weight, reps, or difficulty to continually challenge muscles.
1-RM (One Rep Max) The maximum weight you can lift for a single repetition of a given exercise.
Hypertrophy Muscle growth caused by consistent strength training and progressive resistance.
Recovery The time your body needs to repair and grow stronger after training.
Training Volume Total workload—typically measured as sets × reps × weight.


Introduction

Building muscle tissue, or at least maintaining muscle tissue, should be one of your main objectives when training.

Why you may ask...

Well, here's the thing, muscle mass, as opposed to fat mass, is metabolically much, much, much (yip, three much’s there!), more active than fat mass.

The best analogy I can think of is to consider muscle mass in your body to be like that of an old coal steam train engine (stay with me, there's a method here!).

So, to keep that steam train going, it needs a source of energy, coal, right?

Or another way to look at it, it needs a regular source of fuel to keep it going.

Much like that steam engine needing a constant source of energy to keep it going, your muscles also require a continual source of energy, not not coal here I hope, but from an alternative energy, fat stores!

So by increasing your muscle mass, or fat free mass, you actually increase your body’s metabolism rate.

More muscle = more fat use, whereas less muscle = less fat use
Cool?

Let's move onto the main part of the post!

When it comes to building muscle during menopause, many assume that spending more time in the gym will yield better results.

However, it's important to know that not all training is created equal.

Junk volume refers to the extra, often ineffective sets and reps that don’t significantly contribute to muscle growth, but still drain your energy and recovery capacity—two factors that are especially important for women navigating the hormonal changes of menopause.

Understanding and avoiding junk volume is key to maximising your results, boosting energy, and staying consistent with your fitness routine.

Let me attempt to break down the three most common types of junk volume and how you can avoid them leading to “Simpler Fitness, Smarter Nutrition, Stronger You”.

Contents

Excessive Volume: More Isn’t Always Better

For many, the belief that more sets equals better results can lead to overtraining.

Imagine performing a challenging set of squats or dumbbell presses, only to add five or ten more sets, thinking it will amplify your gains.

In reality, this approach often backfires, and can lead to muscle strains and injury!

I've mentioned in a previous post about the importance of easing your way into an exercise routine, rather than going all out, which WILL increase your chances of joint pain and injury!

Why Overdoing It Doesn’t Work

Research shows that while adding sets can enhance muscle growth to a point, the benefits plateau after about six sets per muscle group per session.

So going beyond this threshold not only produces diminishing returns, but can also lead to overtraining, which is especially taxing for menopausal women managing fatigue and slower recovery!

Although, more recent findings from Isenman, et al (2023), do suggest that post-menopausal women may need a slightly greater training volume, somewhere areound 6-8 sets, to see an increase in muscle mass (aka - Hypertrophy).

Solution: Limit Volume Per Session

Focus on 6–8 effective sets per muscle group per workout.

If you feel the need for additional volume, spread those sets across multiple sessions during the week.

For example, instead of doing 12 sets of an exercise for your Glutes in one workout, try 6 sets on Monday, then another 6 on Thursday.

This approach reduces recovery strain and allows you to train more effectively.

Spot the Difference: Junk volume might feel productive, but smart training builds real results—especially during menopause. Here's how to tell them apart.

❌ Junk Volume ✅ Smart Training
Endless sets & reps Quality sets with intent
Little rest between sets Strategic rest to recover fully
Always sore, no progress Recovery-focused and sustainable
“More must be better” mindset Progressive overload & hormone-aware

Keep Exploring 👇

Discover more tips to feel stronger, more energised, and in control of your health:

Easy Sets: Not Pushing Close Enough to Failure

Another common mistake I see often, is woman performing sets that are far too easy, that don’t challenge your muscles enough to promote growth.

Many women unknowingly lift weights that are too light or stop far from muscle failure, leaving progress on the table!

Illustration of a mature woman with grey hair performing a forward lunge in a park, representing low-impact exercises for menopausal women – John Chisholm Fitness


How Far Should You Push?

To maximise muscle growth, most of your sets should be within around 3 reps of failure, where the last few reps feel challenging, but manageable.

A study found that nearly half of lifters stop with 6–10 reps still in reserve.

This lack of intensity, can also result in junk volume. Wasting time and effort without delivering results!


Solution: Train Harder, Not More

Focus on intensity by selecting weights that challenge you while maintaining good form.

Aim to bring each set within a few reps of failure.

How many? Around 3-5 reps left in the tank.

No, for menopausal women, incorporating some sets taken all the way to failure, especially toward the end of a workout, can be beneficial for building strength and boosting energy levels.

They are a great way to build muscle, and really fire up your metabolism!


Ultra-High Rep Sets: Inefficiency in the Extreme

While high-rep training can be beneficial for endurance and some conditioning, sets that exceed 40–50 reps often fall into the category of junk volume.

These sets don’t stimulate as much muscle growth as those performed in the optimal rep range.

Or, if you would like to try something more challenging, give this 7-Day Workout Challenge for Fitness and Strength a try!

Let me know how it goes


7-day menopause workout challenge image featuring daily exercises including push-ups, squats, lunges, crunches, and planks – John Chisholm Fitness


Why Ultra-High Reps Don’t Work

Training with very light weights or doing endless reps produces more fatigue and soreness than growth.

This can interfere with recovery, making it harder to stay consistent, which is vital for women balancing menopause-related fatigue and joint sensitivity.

Now, let me be clear here. There may be times when you may want to perform really high reps, which, on occasions, is fine.

But, dont do multiple workouts, all using the same reps, sets & intensities...fatigue & boredom will set in fairly quickly!

Solution: Stick to Effective Rep Ranges


Aim for rep ranges between 8 and 30, depending on the exercise and your goals.


For example, heavier compound movements like squats or deadlifts are most effective in the 8–12 rep range, while isolation movements like bicep curls can be performed in the 12–20 range.


In addition, try to perform more of those compound movements.


This is becasue they are great for burning fat, due to them requiring more muscle mass during lifting!


Ensure the weight is challenging but allows you to maintain proper form.


How to Optimise Training Volume for Menopausal Women


Avoiding junk volume doesn’t mean drastically cutting your training.


Instead, it’s about finding the sweet spot that balances intensity, volume, and recovery. Here’s how:


Spread Volume Throughout the Week


If you’re doing more than 12 sets for a muscle group in a single session, consider splitting that volume across multiple workouts.


For example, rather than cramming 12 sets for your back into one session, do 6 sets on Monday and 6 on Thursday.


Adjust Based on Muscle Group


Larger muscle groups like the Glutes and Quadriceps may tolerate slightly higher volume, while smaller muscles like biceps and shoulders require less.


Also, targeting these larger muscle groups crank up your metabolism much more than targeting smaller muscle groups.


Tailor your training to suit your needs and recovery capacity.


Check out my previous post on this topic.


Monitor Progress and Recovery


Start with 6–8 sets per muscle group per session and adjust based on how your body responds.


Track your progress and watch for signs of overtraining, such as persistent fatigue or declining performance.


Infographic comparing short-term vs long-term mindset for fat loss, highlighting sustainable habits, consistency, and patience as key strategies for menopausal women – John Chisholm Fitness

This visual illustrates the difference between a short-term and long-term mindset for fat loss. Its key to remember that consistency and manageable habits lead to the REAL sustainable results!


Why Avoiding Junk Volume Is Crucial During Menopause


As oestrogen levels decline during menopause, women often experience changes in muscle mass, recovery, and energy levels (NHS).


Avoiding junk volume ensures that every set you perform contributes meaningfully to your goals.


This approach not only helps build strength and muscle, but also supports better energy levels, improved joint health, and sustainable fitness progress.


By training smarter—not harder—you’ll maximise your results, conserve energy, and build a routine that empowers you through menopause and beyond.

❓ Frequently Asked Questions

What is junk volume in strength training?

Junk volume refers to extra sets or reps that don’t contribute meaningfully to muscle growth. These sets can drain your energy without delivering real progress—especially during menopause when recovery is more limited.

How much training volume is ideal during menopause?

Most women do best with 6–10 hard sets per muscle group per session. Too much volume can increase fatigue and soreness without better results. Quality over quantity is key for muscle growth during menopause.

What is progressive overload and why does it matter?

Progressive overload means gradually increasing the weight, reps, or difficulty of your workouts. It’s the foundation of muscle gain and strength—and it’s especially important for maintaining muscle and bone health post-40.

Why is recovery so important for menopausal women?

Recovery allows your muscles to grow and your body to adapt. With hormonal changes, recovery becomes slower—so rest, sleep, and stress reduction are just as vital as the workouts themselves.

Is more training always better for fat loss and strength?

Not at all. More training can backfire if it leads to burnout or poor recovery. Smart training—based on intent, structure, and recovery—is more effective for long-term results in menopausal women.


Take Control of Your Fitness Journey


đŸ”„ Key Takeaways: Avoiding Junk Volume for Effective Muscle Growth During Menopause

Low-effort sets won’t cut it

It’s not about how long you train—it’s about how hard your muscles work. Train with purpose, not just to tick a box.

Train smarter across the week

Distribute your workouts and let recovery do its magic. Fuel recovery with simple food strategies, too.

Ditch the “more is better” mindset

Chronic overtraining isn’t discipline—it’s misdirection. There’s a better way that actually fits your life.

🎯 Want a clearer, simpler path to results?

Download your FREE 7-Day Menopause Reset for expert-backed, low-stress training and lifestyle strategies—no more junk workouts.


John Chisholm - Expert Menopause Fitness Coach at John Chisholm Fitness

About the Author

John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.

Learn more about John or get in touch.