How to Start Strength Training for Menopause (and More!)

menopause strengthtraining Sep 16, 2024

Strength training for menopause can support your metabolism, heart, bones, and so much more. Plus, it helps you feel and look amazing. But it’s not as intimidating or nearly as difficult as you think it is. You don’t even need to join a gym to get started lifting, I promise.

I have some very simple, very effective ways to get you on your way to building a beautiful slab of muscle on your body that I’m going to share with you today.

And, I’m going to go deep into why you need to start a strength training regimen as soon as possible.

In this article, you will learn:

Why strength training is beneficial during menopause.
The best types of strength exercises for women in menopause.
How to start a safe and effective strength training routine.

OK, let’s dig into one of my favorite topics — why strength training is a game changer during menopause (and beyond!)

Before you get started on a strength training regimen, be sure to talk to your doctor and be sure to have them assess your metabolic health first. Get my free guide to help you do that here.

Strength Training And Menopause

Just in case no one’s told you this yet…menopause doesn’t have to suck.

You can’t avoid the hormonal shifts that come with this stage of life. But you can mitigate the impact they have on your body. And those impacts are pretty profound. We’re talking loss of muscle mass, reduced bone density, and a slower metabolism. These changes can result in a whole wide range of symptoms, but for today, let’s focus on the weight gain, fatigue, and a greater risk of osteoporosis menopause brings.

Once those hormones start dropping (which for some women starts in perimenopause — as early as age 35) it makes it harder to maintain your health and resilience.

Sometimes, it feels like menopause is this long, winding road, peppered with mood swings, fatigue, hot flashes, and vaginal dryness that simply ends in becoming a frail old woman.

No ma’am.

Not on my watch.

And that’s where strength training comes in.

Strength training in menopause is a powerful way to stop a lot of what menopause can throw at you.

When you lift weights, you can maintain and even rebuild muscle mass. Yes, even in menopause.

Resistance training can boost your metabolism and support overall energy levels.

Plus strength training helps preserve bone density, which is crucial in reducing the risk of fractures and osteoporosis, conditions that become more common after menopause.

Even postmenopausal women who participate in strength training see improved muscle function, better balance, and enhanced quality of life.

In fact, studies suggest that engaging in weight training two to three times a week may:

Reduce cardiovascular mortality by 30% (1,2)
Improve bone mineral density (3)
Have fewer hot flashes (4)
Increase muscle mass and decrease fat mass in perimenopause (5)
Avoid loss of muscle mass and frailty (6)

This is why I always say strength training is non-negotiable. Strength training is not just a tool to stay fit; it’s an essential practice for maintaining health and independence during menopause and beyond.

Best Strength Training Exercises For Menopause

When it comes to strength training during menopause, you’ve got to focus on exercises that target the muscles most affected by age and hormonal changes.

That means you need to target major muscle groups like the legs, core, and back…all of which play a vital role in overall strength, balance, and posture. The key is to choose exercises that are both effective and safe, taking joint health and injury prevention into consideration.

And of course, before you start any exercise program, be sure to consult with your physician.

Here are some of the best strength training exercises for menopause:

Squats

Squats are a fundamental exercise that strengthens the legs, hips, and core. They can be modified with or without weights, making them suitable for all fitness levels. Squats also help improve balance and functional strength, making everyday activities like walking and standing easier.

Deadlifts

Deadlifts target the entire posterior chain, including the lower back, glutes, and hamstrings. This exercise is particularly helpful for improving posture and reducing back pain, which can become more common with age. Starting with light weights and progressing gradually helps build strength safely.

Lunges

Lunges engage multiple muscle groups, particularly the legs and core. They also improve balance and stability, which is essential for fall prevention. Variations like reverse lunges or side lunges can add variety and challenge different muscles.

Push-ups

Push-ups are an excellent upper-body exercise that works the chest, shoulders, and triceps. For beginners, starting with modified push-ups on the knees or against a wall can help build strength gradually without putting strain on the joints.

Resistance Band Exercises

Resistance bands are versatile tools that are easy on the joints while providing excellent muscle engagement. Exercises like banded rows, banded squats, or seated banded leg extensions help build strength with a bit of a lower impact on the body.

Incorporating a mix of these compound and isolation exercises ensures that women in menopause target key muscle groups while maintaining joint health and flexibility. It's important to start slow, focus on proper form, and listen to your body's signals to avoid injury and ensure long-term success.

For a complete guide to resistance training before, during, or after menopause, be sure to check out my Strength Corner Program. It’s perfect for learning the proper form and technique for all of these exercises and it’s packed with information for all skill levels.

Menopause Strength Training Plan

When you’re designing your menopause strength training plan, the key is to create a program that fits your current fitness level and gradually increases in intensity to build strength over time. You don’t have to start out bench pressing hundreds of pounds. Start small and work your way up.

Here are a few things to consider, after you’ve consulted with your doctor.

1. Frequency and Duration

If you’re a beginner, you likely need to start with strength training sessions about two to three times per week, focusing on different muscle groups in each session. This allows for proper recovery between workouts, which is essential during menopause when the body may need more time to recover. At first, each session should last around 30-45 minutes, including a proper warm-up and cool-down. You really don’t need to spend more than hour in the gym.

2. Warm-up and Cool-down

A good warm-up is essential to prepare your muscles and joints for exercise. You’ve got to try to prevent injuries. A five-to ten-minute warm-up could include light cardio like walking or cycling, along with dynamic stretches to increase blood flow and mobility. After each session, cooling down with gentle stretches helps improve flexibility and reduces soreness, promoting faster recovery.

3. Exercise Selection and Progression

Starting with bodyweight exercises or light weights is the safest way to build a foundation. Over time, as strength improves, you can gradually increase the resistance by adding more weight, repetitions, or sets. The goal is to challenge the muscles without overloading them, allowing for steady progress while avoiding strain or injury.

4. Professional Guidance

If you’re new to strength training, working with a certified personal trainer, either in person or online, can be invaluable. Trainers can help ensure that exercises are performed with proper form and can tailor routines based on individual needs, goals, and any existing health concerns. Many gyms and online platforms offer beginner strength training classes that are designed to be supportive and accessible. Don’t have access to a trainer? Check out my home weightlifting program here.

5. Rest and Recovery

Recovery is just as important as the workout itself. During menopause, the body’s ability to recover might slow down, so allowing at least one day of rest between strength training sessions is crucial. This not only helps avoid injury but also ensures that muscles have time to repair and grow stronger. Incorporating activities like yoga or light stretching on rest days can further support recovery. Sleep is another important part of the recovery process. Don’t skimp on your sleep!

Strength Training During Menopause: Myths + Misinformation

Despite the well-documented benefits of strength training, there are several myths that often prevent women from embracing it during menopause.

Let’s address and debunk some of the most common misconceptions.

Myth 1: Strength Training Will Make You Bulky

One of the most persistent myths is that lifting weights will lead to bulky, masculine muscles. However, due to lower testosterone levels, women do not naturally gain large amounts of muscle mass through strength training.

Instead, resistance exercises help women build lean muscle, which improves strength, boosts metabolism, and enhances overall body composition. The focus during menopause should be on building functional strength and maintaining muscle tone, not worrying about unwanted bulk.

Myth 2: Strength Training Is Dangerous for Women Over 50

Another common myth is that lifting weights is risky or harmful for older women, especially those in menopause. In reality, strength training can be safe at any age when done properly.

With the correct form, progressive resistance, and attention to recovery, women over 50 can safely engage in weight lifting and reap the benefits, including stronger bones, improved balance, and better mobility. In fact, strength training is one of the best ways to combat age-related muscle and bone loss.

Myth 3: Cardio is Enough to Stay Healthy

We all grew up getting hammered with the message that cardio, HIIT, and boot camps were the only way to exercise…

And while cardiovascular exercise is important for heart health, relying solely on cardio can lead to imbalances in overall fitness. Strength training addresses different aspects of health, particularly muscle mass and bone density, which are both vital during menopause. Combining strength training with cardio provides a more comprehensive fitness routine that promotes long-term health and well-being.

Myth 4: It's Too Late to Start Strength Training

Many women believe that if they haven’t been lifting weights earlier in life, it’s too late to start during menopause. This couldn’t be further from the truth. Regardless of age or fitness level, you can start strength training at any point in your life and see improvements in strength, balance, and bone health.

Starting slowly and building up over time allows even those new to exercise to progress safely and effectively — so don’t use that as an excuse to not get started.

Nutrition and Strength Training During Menopause

While strength training is essential during menopause, pairing it with the right nutrition is equally important for maximizing results. The hormonal changes that occur during menopause not only affect muscle mass and bone density but also alter how the body processes nutrients.

Here are some of the most important things to focus on when you’re training:

1. Protein for Muscle Repair and Growth

High-quality protein is crucial for building and repairing muscle, especially during menopause when muscle loss is more pronounced. When you strength train, you should aim to include a good source of protein with each meal, such as grass-fed and pasture-raised meat, fish, eggs, beans, or even plant-based options like tofu and lentils if you’re a vegetarian.

If you need help reaching your protein goals, you can always try my favorite protein powder here, and save 15% on your order.

Increasing protein intake can help preserve lean muscle mass, enhance recovery, and promote a healthier metabolism.

2. Healthy Fats for Hormonal Balance

Healthy fats, particularly omega-3 fatty acids, are beneficial for supporting healthy levels of inflammation, heart health, and hormonal balance during menopause. Foods like fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts are excellent sources of omega-3s.

Including these healthy fats in the diet could also help support joint health, making recovery from strength training more efficient.

3. Vitamin D for Bone Health

As estrogen levels drop, bone density tends to decrease, making postmenopausal women more prone to fractures and osteoporosis. Strength training helps maintain bone health, but proper nutrition plays a vital role as well.

Make sure you’re getting enough vitamin D, which helps the body absorb calcium. You can get vitamin D from sunlight exposure or supplements if necessary.

4. Hydration and Electrolytes

Staying hydrated is essential for anyone engaged in physical activity, but it becomes even more important during menopause. Hot flashes and night sweats can lead to increased fluid loss, so ensuring adequate water intake throughout the day is key.

In addition, replenishing electrolytes lost through sweat with foods like bananas, leafy greens, or electrolyte drinks can help prevent muscle cramps and aid recovery. Try my favorite electrolyte drink mixes and get a free sampler pack HERE.

Strength Training For Menopause

Strength training offers incredible benefits for women before, during, and after menopause.

Don’t believe the myths and start lifting those weights — now!

Strength training helps to counter the effects of muscle loss, reduced bone density, and slower metabolism we encounter during menopause. Building a nice slab of muscle on your body is the single biggest thing you can do to help stave off insulin resistance and stay resilient, long into your golden years.

Get started on a resistance training program designed just for menopausal women HERE.

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.

Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.

References

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