Strength Training for Menopause: 10 Reasons It’s a Game-Changer!

Menopause brings hormonal shifts that can lead to muscle loss, slower metabolism, and weaker bones.

Yet, many women avoid strength training due to outdated myths or uncertainty about where to start.

The truth?

Strength training is one of the most powerful tools for managing menopause symptoms and staying strong for life.

So, here are my top 10 science-backed reasons why strength training is a game-changer for menopausal women.

Lets crack on...

After 40, women can lose 3-8% of muscle mass per decade.

Strength training helps preserve muscle and prevents the natural decline that accelerates during menopause.

🔹 Strength training is one of the best ways to maintain muscle and energy levels during menopause.

However, not all exercises are created equal.

In fact, there are five exercises you should avoid during menopause to reduce joint strain and maximise results.

🔗 Want more? Learn Why Strength Training is Essential for Menopause.

Losing muscle slows metabolism, making it easier to gain weight.

Strength training increases calorie burn even at rest, helping maintain a healthy weight.

🔹 Want to fuel your workouts better?

Find out how to eat for strength and energy in menopause to maximise your metabolism and muscle-building potential.

Menopause leads to a drop in oestrogen, increasing the risk of osteoporosis.

Resistance training stimulates bone growth, making bones denser and more resistant to fractures.

🔗 External Source: Resistance training improves functional capacity and bone density in postmenopausal women.

Many women avoid exercise due to joint pain, but strength training can strengthen the muscles around joints, reducing discomfort and stiffness.

🔗 Want more? Learn how to exercise safely without worsening joint pain.

Feeling constantly drained?

Strength training improves mitochondrial function, meaning your cells produce more energy.

🔹 Struggling with menopause fatigue? Discover the best workouts to naturally boost your energy.

Strength training lowers cortisol (stress hormone) while increasing endorphins (feel-good hormones), which helps combat mood swings and anxiety.

💡 Tip: Prioritise progressive overload (gradually increasing weight or reps) to keep stress levels in check.

Struggling with night sweats and frequent wake-ups?

You’re are not alone.

Many women find that adopting key menopause lifestyle habits can significantly improve sleep quality and daily energy levels.

Brain fog during menopause is real.

Strength training boosts blood flow to the brain, improving memory and focus.

🔹 Looking for other ways to boost brain function?

Try circuit training, which challenges both the body and mind.

Strength training reduces the risk of heart disease, type 2 diabetes, and high blood pressure—all of which can become more common during menopause.

🔗 External Source: Check out this in depth review by Martins, (2023), on how Resistance training improves functional capacity and bone density in postmenopausal women.

Many women struggle with body changes during menopause. Strength training helps you feel strong, capable, and in control of your body.

🔹 Focus on non-scale victories like how your body feels and what it can do rather than weight alone.

Strength training is a lifelong investment in your health, strength, and confidence.

If you’re ready to take the first step, download the FREE 7-Day Menopause Reset Guide and start feeling stronger today!

👉 Download the 7-Day Menopause Reset Guide