As a strength coach, I’ve seen how transformative strength training can be for women navigating menopause and perimenopause. This stage of life brings plenty of changes—some challenging, others empowering—but what many don’t realise is just how much control they can take over their health through lifting weights.

From increasing bone density to boosting energy levels and mood, strength training offers a wide range of benefits tailored to the unique needs of menopausal and perimenopausal women.

I’ve worked with women who felt uncertain about where to start and watched them grow stronger, more confident, and energised as they discovered the power of lifting. If you’re ready to take that first step, you’re in the perfect place to learn why strength training is a game-changer during this pivotal phase.

8 Benefits of Strength Training During The Menopause

I’ve seen firsthand how strength training transforms not just physical health but also confidence and energy levels. The benefits go beyond building muscle. It trains your body and mind to thrive throughout the changes of menopause. Let’s explore why lifting weights is one of the best investments you can make in your health during this stage of life.

1. Manage Menopause Symptoms Naturally

Menopause symptoms like hot flushes, fatigue, and joint discomfort can feel overwhelming. Strength training can help manage these symptoms by improving blood flow, stabilising blood pressure, and enhancing overall physical and mental health.

Working with a personal trainer can be especially helpful to ensure you’re progressing gradually, using proper form, and tailoring exercises to your needs. This way, you can focus on activities that target specific areas without overexerting yourself.

2. Protect and Improve Bone Density

One of the biggest concerns for menopausal women is the loss of bone density. Hormonal changes, particularly declining estrogen levels, can accelerate this process, increasing the risk of osteoporosis.

Strength training, especially exercises that involve free weights or machines like the leg press and shoulder press, stimulates the growth of bone tissue. This helps increase bone density and reduces the likelihood of fractures later in life. Compound exercises that target multiple muscle groups, such as squats or bench presses, are particularly effective.

3. Combat Muscle Loss

As we age, muscle mass naturally declines—a process known as sarcopenia. For women going through menopause, the rate of age-related muscle loss can increase due to lower estrogen levels. This isn’t just about losing strength; it also affects body composition and metabolism.

By regularly engaging in strength training, you can maintain or even rebuild muscle mass. Resistance training exercises, such as lifting weights with proper form, activate muscle-building stem cells, helping your muscles grow stronger over time.

4. Support a Healthy Metabolism

Menopausal symptoms like a slower metabolism can lead to weight gain, especially around the midsection. Strength training boosts your metabolic rate by increasing lean body mass, helping you burn more calories even when at rest.

Including exercises like the bench press or deadlift in your routine can be particularly beneficial for building muscle strength and improving body composition. Plus, the post-exercise calorie burn (often called the “afterburn effect”) adds another metabolic boost.

5. Improve Mental Health and Well-Being

The physical benefits of lifting weights are impressive, but strength training also has a profound impact on mental health. The hormonal changes during menopause can lead to mood swings, anxiety, or even depression.

Engaging in regular physical activity, especially strength training, can help manage these symptoms by releasing endorphins and reducing stress. The sense of accomplishment after completing an exercise routine can boost confidence and improve overall mental well-being.

6. Enhance Muscle and Bone Density Together

Strength training offers a two-for-one benefit: it supports both muscle strength and bone density. Compound exercises that engage multiple muscle groups—like squats, deadlifts, and presses—place stress on the bones and muscles, prompting both to adapt and strengthen over time.

For postmenopausal women, this is especially important as it helps counteract the combined effects of bone loss and reduced muscle mass.

7. Encourage Better Hormonal Balance

Hormonal changes during menopause can feel like a rollercoaster, but strength training may help regulate some of these fluctuations. Physical activity, particularly resistance training, positively influences hormonal health, including insulin sensitivity and cortisol levels.

While strength training won’t restore estrogen levels, it can help your body adapt to these changes, making the transition smoother and less stressful.

8. Promote Long-Term Physical and Mental Health

The numerous benefits of strength training aren’t limited to menopause. Building muscle, improving joint stability, and enhancing cardiovascular health all contribute to better quality of life as you age.

Strength training exercises also improve balance and coordination, reducing the risk of falls—a key concern as bone density decreases. The mental health boost you gain through consistent training further ensures a positive outlook during this stage of life.

Related Reading: 7 Unexpected Benefits of Weight & Strength Training

Why Perimenopause is the Perfect Time to Start Strength Training

Perimenopause, the transitional phase before menopause, is often overlooked in discussions about women’s health. However, this period is a critical time to lay the groundwork for long-term physical and mental well-being. 

Strength training during perimenopause not only prepares your body for the changes ahead but can also alleviate some of the early symptoms that come with hormonal shifts.

Address Symptoms Early

Many women begin to experience menopausal symptoms during perimenopause, including mood swings, fatigue, and irregular periods. Strength training helps manage these early changes by boosting endorphin levels, stabilising blood pressure, and improving overall mental health. Regular physical activity during this stage can make the transition into menopause smoother and more manageable.

Combat Declining Estrogen Levels Proactively

The gradual decline of estrogen levels during perimenopause starts to affect bone density and muscle mass. Beginning a strength training routine early can help mitigate these effects, ensuring that your bones and muscles remain strong as your body adjusts to hormonal changes. Exercises like the shoulder press, squat, and other resistance training movements can be particularly effective in building muscle and bone density during this stage.

Build Healthy Habits for the Long Term

Establishing an exercise routine during perimenopause sets you up for success in the years to come. By incorporating weight training now, you’ll not only develop physical strength but also create habits that will serve you well during menopause and beyond. Starting earlier means you’ll already be familiar with proper form and the types of exercises that work best for your body.

Boost Energy and Manage Stress

Perimenopause can often bring about a slower metabolism and fluctuations in energy levels. Strength training helps combat these changes by improving metabolic function and increasing lean body mass. Additionally, the stress-relieving benefits of exercise are particularly valuable during this phase of life when emotional changes can feel overwhelming.

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Looking for Strength Training Classes For Women?

If you’ve been considering strength training, there’s no better time to start. Your future self will thank you.

Ready to begin your journey? Visit Strength Ambassadors today to learn more about how we can support you through every stage of menopause and beyond. We offer Strength Classes, 1-to-1 Powerlifting Coaching, Olympic Lifting and more.

Come and see what we’re all about at our London gym or book a strength class today!

 

Benefits of Strength Training For Menopause FAQs

Is it safe to start strength training during menopause or perimenopause?

Yes, it’s absolutely safe to start strength training during menopause or perimenopause, provided you approach it gradually and focus on proper form. Working with a personal trainer can help you learn the right techniques, use appropriate weights, and create a routine tailored to your fitness level and goals. Strength training is one of the most effective ways to improve bone density, build muscle strength, and manage menopause symptoms safely.

How often should I do strength training during menopause?

For most menopausal women, two to three strength training sessions per week is ideal. This gives your muscles time to recover while providing enough frequency to see results. Combining resistance training with other forms of physical activity, like walking or yoga, can enhance overall health and help manage symptoms like joint pain and fatigue.

Do I need heavy weights to see benefits, or can I use lighter weights?

You don’t need to lift heavy weights straight away to benefit from strength training. Lighter weights with higher repetitions can be effective when you’re starting out. Over time you can increase the weight lifted, but the key is to focus on gradual progression, challenging your muscles little by little. Compound exercises like squats, deadlifts, and bench presses can deliver excellent results, even with moderate weights. A personal trainer can guide you in finding the right balance.