How Strength Training Helps with Menopause

For years, many women were told to simply endure menopause, hot flashes, sleepless nights, weight gain, and all.

“You just need to tough it out” was even listed by The New York Times as one of the persistent myths surrounding menopause.

Today, doctors, researchers, and fitness professionals are talking more openly about what menopause does to the body—and, more importantly, what women can do to stay strong, healthy, and active through this stage of life.

One message continues to stand out: Don’t stop moving. In fact, this may be one of the best times to start strength training.

“Without the anabolic stimulation of estrogen, you need to make up the difference,” says exercise physiologist Dr. Stacy Sims, author of Next Level. “Lifting weights does it.”

As estrogen declines during menopause, women naturally lose muscle, bone density, and metabolic efficiency. These changes can affect how we move, recover, and feel confident doing the activities we enjoy. Body fat often shifts toward the abdomen, recovery takes longer, and the risk of osteoporosis and heart disease increases.

For Meridith Ford, a dessert chef and food writer, the first sign was a hot flash.

“What in the world is happening to my body?” she thought.

Now in her 60s, Ford credits regular exercise with helping her navigate the transition.

“I stepped up the exercise and cut back some of my sweets,” she says. “I don’t run great distances anymore, and I’m devoted to yoga. I love what it’s done for my muscle tone.”

The International Menopause Society recommends combining regular aerobic exercise with resistance training at least three times a week. Together, these activities help preserve muscle, improve strength, reduce body fat, support metabolic health, and enhance overall quality of life.

Whether you’re navigating menopause now or looking to maintain strength and independence after 50, resistance training can play an important role in healthy aging.

5 Ways Strength Training Helps During Menopause

1. Preserves Muscle

Muscle loss naturally occurs as we age, and menopause can accelerate that process. Strength training helps build and maintain lean muscle, making everyday activities easier while supporting long-term health and independence.

2. Protects Bone Health

As estrogen levels decline, bones become more vulnerable to osteoporosis and fractures. Resistance training places healthy stress on bones, helping them stay stronger over time.

3. Supports a Healthy Weight

Muscle burns more calories than fat—even while you’re resting. Building muscle can help support a healthy metabolism and make weight management easier.

4. Improves Balance and Confidence

Stronger legs, hips, and core muscles improve stability and reduce the risk of falls. Activities like yoga and tai chi are excellent complements to a strength-training routine.

5. Boosts Mood and Energy

Regular exercise can reduce anxiety, improve sleep, sharpen mental focus, and combat fatigue—helping you feel better both physically and emotionally.

Writer, trainer, and podcast host Selene Yeager says too many women still aren’t hearing this message.

“I didn’t know what was going on,” she says of her own menopause journey. “And that is true for a lot of women.”

The Menopause Society also emphasizes that women who stay physically active, eat a balanced diet, and prioritize quality sleep tend to experience better health during and after menopause.

The good news is that you don’t have to spend hours in the gym. Just two or three strength-training sessions each week, combined with regular walking or other aerobic activity, can make a meaningful difference in your health, strength, and quality of life.

It’s never too late to start. Every step you take today is an investment in your future health, mobility, and independence.

Functional Aging
Specialists

How Strength Training Helps with Menopause