Strength Training During Menopause: Benefits for Bone Health, Muscle Strength, and Long-Term Wellbeing

Menopause is a natural stage of life that brings significant hormonal, physical, and emotional changes for many women. During this transition, maintaining strength, mobility, and overall wellbeing becomes increasingly important. Research shows that strength training during menopause can help counteract many of the challenges associated with hormonal changes, including muscle loss, reduced bone density, weight gain, and mood fluctuations.

Understanding Menopause and Its Three Phases

Menopause signals the end of a woman's reproductive years, typically happening between the ages of 45 and 55. It can be divided into three stages: perimenopause, menopause, and postmenopause.

1. Perimenopause: This phase can start several years before menopause and is marked by fluctuating hormone levels. Women may experience irregular menstrual cycles alongside hot flashes, mood swings, and sleep disturbances. Studies show that nearly 75% of women report hot flashes during this stage.

   
   

2. Menopause: A woman reaches menopause officially after 12 consecutive months without a menstrual period. During this phase, there is a marked drop in oestrogen and progesterone levels, which can lead to more severe symptoms. Approximately 40% of women face significant health issues during menopause due to these hormonal changes.

   
   

3. Postmenopause: This stage follows menopause and will last for the rest of a woman's life. The decline in reproductive hormones increases the risks of osteoporosis and heart disease. Research shows that women’s bone density can decline by 1% to 2% per year after menopause.

   
   

In all these phases, strength training can be an invaluable tool for promoting health and well-being.

Strength training is just one part of maintaining long-term health, energy, and wellbeing. Learn more about the broader foundations of healthy living in Women’s Health and Wellbeing: The Foundations of Strength, Energy, and Longevity.

The Benefits of Strength Training During Perimenopause

During perimenopause, women often face challenges like weight gain and a reduction in muscle mass. Strength training can effectively counter these issues, promoting muscle development and metabolic health.

Strength training offers the following advantages:

• Combating Weight Gain: Engaging in resistance training can increase lean muscle mass by up to 3% annually, which can help burn more calories even while at rest. For example, a study found that women who followed a consistent strength training regimen lost an average of 2.5 kilograms of fat over six months.

Nutrition plays a vital role in supporting hormonal balance and recovery during menopause. Discover practical advice in Healthy Eating for Women.

• Boosting Mood and Reducing Symptoms: Consistent strength training can enhance mood through endorphin release. Research indicates that physical activity reduces anxiety levels by approximately 20-30% for many women during perimenopause.

  
  

• Improving Sleep Quality: Exercise can help regulate sleep patterns. A study showed that women who performed strength training experienced a 35% improvement in sleep quality over a 12-week period.

  
  

Strength training can boost self-esteem, giving women a sense of accomplishment and empowerment, which can positively impact how they view ageing.

A group of our class ladies at different stages of their life, but still prioritising their health.

The Benefits of Strength Training During Menopause

As women transition into menopause, the decline in oestrogen can lead to rapid bone density loss and an increased risk of osteoporosis. Strength training plays an essential role during this period.

Key benefits include:

• Supporting Bone Density: Resistance training can increase bone density by about 1-3% annually. This effect is crucial, as postmenopausal women can lose 10% of their bone density in the first five years after menopause.

Research published in the Journal of Bone and Mineral Research shows that resistance training can significantly improve bone density and reduce fracture risk in postmenopausal women.

• Maintaining Muscle Mass: Sarcopenia, or the loss of muscle mass, can begin in menopause. Continuing strength training helps alleviate muscle decline, with studies showing that women can retain muscle strength and function effectively with a regular regimen.

  
  

• Boosting Metabolic Health: Resistance training can lower blood pressure by approximately 3-5 mmHg, contributing to a lower risk of cardiovascular disease.

  
  

Ignoring strength training during menopause can lead to serious consequences, including frailty, a higher risk of falls, and chronic fatigue.

The Importance of Strength Training in Postmenopause

Postmenopause underscores the importance of strength training even more. It enables women to take charge of their health and well-being during these years.

Key benefits of continued strength training include:

• Preserving Muscle and Bone Health: Regular strength training helps retain muscle mass and improves bone density, reducing the risks of osteoporosis and fractures.

Strength training is one of the most effective ways to maintain muscle mass and metabolism. Learn how to begin safely in 12 Week Strength Training Plan for Women.

• Supporting Joint Health and Mobility: Strengthening the muscles around joints can reduce the risk of arthritis-related pain. Research shows that strength training can reduce joint discomfort by up to 30% for women with osteoarthritis.

  
  

• Enhancing Mental and Cognitive Wellbeing: Regular resistance training is linked to improved mood and reduced risks of anxiety and depression. Studies show that women who engage in strength training may experience a 20% decrease in symptoms of anxiety and depression.

Chronic stress can worsen menopause symptoms and disrupt hormonal balance. Learn more in Cortisol and Women’s Health.

Failing to prioritise strength training post-menopause can lead to a sedentary lifestyle, increasing the risks of psychological and physical decline.

The Risks of Avoiding Strength Training During Menopause

Neglecting strength training through any phase of menopause can have significant consequences:

• Higher Risk of Osteoporosis: Without resistance exercises, bone density decreases significantly, increasing the likelihood of fractures, especially after age 50.

  
  

• Accelerated Muscle Loss: Not engaging in strength training speeds up muscle loss, creating frailty and mobility issues. Women can lose up to 5% of muscle strength per decade after menopause without intervention.

  
  

• Weight Gain and Metabolism Slowdown: Reduced muscle mass slows metabolism, raising the chances of weight gain. Research indicates that losing just 10% of muscle mass can lower metabolic rate by up to 15%.

  
  

• Increased Risk of Depression and Anxiety: Regular physical activity is closely tied to mental health. Women not exercising consistently often report higher levels of anxiety and mood disturbances.

  
  

• Decreased Quality of Life: A lack of physical activity can lead to a diminished overall sense of well-being, making daily tasks more challenging and less enjoyable.

Beginner Tips for Strength Training During Menopause

• Start with two to three strength training sessions per week

• Focus on compound exercises like squats, lunges, and deadlifts

• Prioritise proper technique before increasing weight

• Combine strength training with mobility and recovery work

• Maintain consistent training to support bone and muscle health

Want to Stay Strong and Healthy Through Menopause?

Strength training can support muscle strength, bone density, and long-term wellbeing during every stage of menopause.

Download our Women’s Strength & Wellness Starter Guide to learn:

• Beginner-friendly strength training exercises

• How to build a balanced weekly workout routine

• Nutrition habits that support hormonal health

• Recovery strategies to improve sleep and energy

👉 Download the free guide here

Embracing Strength Training for Lifelong Health

Strength training is vital during menopause. Each stage, from perimenopause to postmenopause, brings unique challenges that can be effectively addressed through resistance training. The physical benefits of improved muscle mass, bone density, and overall health are clear. Equally important are the psychological advantages, which include better mood, enhanced sleep, and increased self-confidence.

Women at any age or stage should view strength training as a powerful tool to support their health journey through menopause. Whether you're beginning your fitness journey or have years of experience, it is never too late to discover your strength. Now is the time to embrace your power and transform your relationship with your body during these pivotal years.

Written by Eve Moon – Women's Strength Coach at Gravity Fitness