Menopause? It's Your Sign to Double Down on Strength Training

Menopause isn't a reason to stop lifting weights. If anything, it's a reason to make strength training a bigger priority.

As women move through perimenopause and menopause, changes in hormone levels can affect bone density, body composition, sleep and how they feel during exercise.

For some, that means aching joints, increased fatigue or feeling that their body isn't responding to exercise the way it once did.

It's understandable that the instinct might be to slow down, exercise less or switch exclusively to gentler activities.

But while training may need to change, the importance of maintaining strength certainly doesn't disappear.

In fact, it becomes increasingly important.

What happens to your muscles and bones during menopause?

Menopause involves a significant decline in oestrogen, a hormone that plays an important role in maintaining bone health.

As oestrogen levels fall, bone loss can accelerate, increasing the risk of osteoporosis and fractures later in life.

Muscle mass and strength also tend to decline as we age. Hormonal changes around menopause can contribute to changes in body composition, although factors such as physical activity, nutrition and ageing also play important roles.

This matters because muscle isn't just about how we look.

It's what allows us to carry shopping, climb stairs, get up from the floor, enjoy our hobbies and remain physically independent as we get older.

The strength you build and maintain today can make a real difference to what you're capable of in 10, 20 or 30 years.

Why is strength training so important during menopause?

Strength training, also known as resistance training, involves challenging your muscles against resistance. That might mean lifting dumbbells, using machines, working with a barbell or performing bodyweight exercises.

It offers several important benefits during and after menopause.

1. It helps maintain and build muscle

Muscle naturally becomes harder to maintain as we get older, particularly if we become less active.

Strength training gives your body a reason to hold onto the muscle you already have and, with appropriate progression and nutrition, build more.

This isn't simply about aesthetics.

Greater muscular strength makes everyday tasks easier and supports long-term physical independence.

2. It supports bone health

Your bones respond to the demands placed on them.

When muscles contract against resistance, they create forces through the skeleton that can help maintain or improve bone strength.

This is particularly relevant during menopause, when declining oestrogen can accelerate bone loss.

A combination of progressive resistance training and suitable weight-bearing impact exercise can support bone health.

However, anyone with osteoporosis, previous fractures or significant bone health concerns should seek appropriate medical advice before starting or changing their exercise programme.

3. It can help manage changes in body composition

Many women notice changes in their body composition during midlife, including increased fat around the abdomen.

These changes aren't caused by menopause alone. Ageing, activity levels, sleep, diet and hormonal changes can all contribute.

Strength training helps maintain lean muscle mass and can improve body composition, particularly when combined with appropriate nutrition and regular physical activity.

The goal doesn't have to be weight loss.

It can simply be to feel stronger, maintain muscle and support your long-term health.

4. It helps you remain capable and independent

Think about what you want your body to be able to do in your 60s, 70s and beyond.

Travel. Walk for miles. Play with grandchildren. Carry luggage. Get up off the floor without assistance.

These things all depend, to varying degrees, on muscular strength, balance and physical capacity.

Strength training is an investment in your ability to keep doing them.

Should you lift heavy weights during menopause?

Yes, women can continue lifting challenging weights during menopause, provided the exercises and training loads are appropriate for their experience, health and recovery.

There is no general rule that women should suddenly switch to light weights when they reach menopause.

In fact, progressively challenging your muscles is an important part of building and maintaining strength.

But here's the distinction we think matters most:

Double down on your commitment to strength training. Not necessarily the intensity.

If you're experiencing disrupted sleep, fatigue or joint discomfort, your training may need adjusting.

That could mean:

• Reducing the weight or number of sets temporarily.

• Changing an exercise to accommodate joint discomfort.

• Allowing more recovery between demanding sessions.

• Building training intensity more gradually.

• Seeking advice about persistent or worsening symptoms.

Progress doesn't require pushing yourself to exhaustion every time you exercise.

It requires appropriate challenge, consistency and recovery.

How often should women strength train during menopause?

For most women, two to three strength training sessions per week is a sensible target.

The Royal Osteoporosis Society recommends strength exercises on two to three days each week, with recovery time between sessions.

A balanced programme should challenge the major muscle groups through movements such as:

• Squatting or sitting down and standing up.

• Hip hinging, such as a deadlift variation.

• Pushing, such as a chest press.

• Pulling, such as a row.

• Stepping, lunging and carrying weights.

You don't need to do every exercise in every session, and you certainly don't need to spend hours in the gym.

The important thing is to follow a programme that challenges you appropriately and progresses as you become stronger.

If you're completely new to strength training, two coached sessions each week can be an excellent starting point.

What if menopause is causing joint pain or fatigue?

Joint discomfort, poor sleep and fatigue are common experiences during perimenopause and menopause.

But it's important not to assume that every symptom is caused by hormonal changes.

Persistent or unexplained pain should be assessed by an appropriate healthcare professional.

For many women, exercise can remain part of the solution, although the type and intensity of training may need adjusting.

For example, someone experiencing knee discomfort might find a supported squat or different range of movement more comfortable than a traditional barbell squat.

Someone struggling with sleep might benefit from a shorter session or additional recovery rather than abandoning training altogether.

The key is finding an appropriate way to continue building strength without ignoring what your body is telling you.

Is walking, yoga or Pilates enough during menopause?

Walking, yoga and Pilates can all play valuable roles in a healthy, active lifestyle.

Walking supports cardiovascular health and provides weight-bearing activity. Yoga can improve flexibility and balance. Pilates can develop movement control and muscular endurance.

But they don't necessarily provide the same progressive resistance stimulus as a structured strength training programme.

Ideally, these activities should complement strength training rather than automatically replace it.

You don't need to choose between being flexible, mobile, fit and strong.

You can work towards all of them.

How to start strength training during menopause

If you've never lifted weights before, the idea of starting in your 40s, 50s or 60s can feel intimidating.

Perhaps you're worried about getting injured, don't know how to use the equipment or simply don't feel comfortable walking into a conventional gym.

The good news is that you don't need previous experience to get started.

You need a programme appropriate for your current ability, someone to show you what to do and a way to build confidence gradually.

Start with manageable exercises. Learn the movements. Develop consistency. Increase the challenge as your strength improves.

And remember, it's never too late to start getting stronger.

Strength training for women in Greenwich

At Gather in North Greenwich, we believe strength training should be accessible to everyone, regardless of age, experience or confidence.

Our coached small group personal training sessions are designed to help people develop strength safely and progressively, without being left to work everything out themselves.

With a maximum of six people in a session, our coaches can help adapt exercises, monitor technique and ensure your training is appropriate for your individual needs.

You don't need to be fit before you join us.

You don't need to know your way around a gym.

And you certainly don't need to be lifting heavy weights on your first day.

That's what coaching is for.

The bottom line: menopause is a reason to prioritise strength

Menopause brings changes, and those changes deserve to be acknowledged.

But becoming weaker, less capable or less confident in your body isn't something you simply have to accept.

Strength training can't eliminate every symptom of menopause, and it isn't a substitute for appropriate medical care.

What it can do is help you maintain and improve your strength, support your bones and invest in your long-term physical health.

Menopause isn't a reason to stop getting stronger. It's one of the best reasons to start.

Ready to get stronger?

If you're based in Greenwich, North Greenwich or the surrounding area and would like to start strength training with proper coaching and support, we'd love to help.

Our 21-day Foundations programme introduces you to coached strength training at a pace appropriate for your experience.

No guesswork. No being left alone on the gym floor. Just a clear starting point and a team to support you.

Discover Foundations at Gather

Frequently asked questions about menopause and strength training

Is strength training safe during menopause?

Yes. Strength training is generally safe and beneficial during menopause when exercises are matched to individual ability and health. Anyone with significant joint pain, osteoporosis, previous fractures or other relevant medical conditions may need additional guidance.

Can you build muscle after menopause?

Yes. Women can continue to build muscle and improve strength after menopause through progressive resistance training, appropriate nutrition and recovery.

How many times a week should I lift weights during menopause?

Two to three sessions per week is a useful target for most women. Beginners can start with two sessions and progress according to their ability and recovery.

Is strength training better than cardio during menopause?

Neither needs to replace the other. Strength training supports muscle and bone health, while cardiovascular exercise supports heart and lung health. A combination is generally best.

Do I need to lift heavy weights to benefit?

You need to challenge your muscles appropriately, but 'heavy' is relative to your current strength. Beginners can start with bodyweight exercises or lighter resistance and increase the challenge progressively.