Strength training during menopause (and before if able!) is incredibly important for both physical and mental health. Both research and my clinical, hands-on experience helping menopausal women strength train in Asheville, NC have shown the vast benefits strength training can have.
Here are some key reasons why you need to be strength training if you're perimenopausal or postmenopausal. And starting in your 20s and 30s is ideal!
1. Prevents Muscle Loss (Sarcopenia)
Why it matters: As we age, we naturally lose muscle mass, and menopause can speed up this process due to hormonal changes (especially lower estrogen).
Age-related muscle loss, also known as sarcopenia, starts after the age of 30. This is the point when we begin losing approximately 3 to 5 percent of our muscle mass per decade, according to Harvard Health Publishing, with things speeding up after the age of 60.
How strength training helps: Lifting weights helps preserve and rebuild muscle, keeping you stronger and more functional in daily life.
Yes, ladies! Evidence shows resistance training is effective in gaining muscle even in postmenopausal women. It’s never too late to start!
2. Improves Bone Health (Prevents Osteoporosis) & Fall Prevention
Why it matters: Estrogen plays a role in maintaining bone density, and its decline during menopause increases the risk of osteoporosis and fractures.
How strength training helps: Weight-bearing exercises put stress on the bones, which stimulates bone growth and strengthens them.
How hard should you exercise for bone benefits: Studies show that high intensity exercise was more effective in improving lumbar spine bone mineral density. Moderate intensity exercise was also effective in increasing total hip bone mineral density.
What is best programming for bone benefits: Research found that twice weekly, supervised, high intensity resistance and impact training (HiRIT) in postmenopausal women was superior to all other programs for improving bone density. No fractures or serious injuries were sustained by any participants suggesting that HiRIT is not an unsafe means of exercise for postmenopausal women with low bone mass. The study determined it to be a very appealing and effective therapeutic option for managing osteoporosis in postmenopausal women with low to very low bone mass.
3. Boosts Metabolism & Reduces Weight Gain
Why it matters: Menopause often slows metabolism, leading to weight gain, especially around the belly.
How strength training helps: More muscle = higher metabolism. Muscle burns more calories at rest than fat, helping with weight control.
What about areobic training for fat loss: While we can acknowledge the importance of strength training, we shouldn’t avoid discussing aerobic training. Aerobic training is exercising for prolonged periods of time in repetitive, rhythmic styles such as walking, jogging, swimming, or biking. This study found that aerobic training is effective in fat loss for postmenopausal women. Great to know that while it's good for heart health, it can also help support healthy fat loss for those who have that as a goal.
4. Enhances Sleep & Energy Levels
Why it matters: Menopause can disrupt sleep patterns due to night sweats and other symptoms. This contributes to the fatigue that many women experience.
How strength training helps: Regular exercise helps regulate sleep cycles and increases overall energy levels.
What does the evidence say: This study found that postmenopausal women 46 and older with moderate to severe vasomotor symptoms reported improved sleep problems and menstrual symptoms after 15 weeks of 2-3x/week strength training. Amazing news!
5. Lower Insulin Resistance & Prevent Diabetes
Why it matters: Menopausal women are at greater risks of insulin resistance which can lead to diabetes if unchecked.
How strength training helps: Resistance training can improve insulin sensitivity. It helps shuttle sugar out of your blood and into your cells to be used. Muscle in action use up sugar, and therefore increasing muscle mass can really help maintain healthy blood sugar levels. Read more about how healthy postmenopausal women trained 3x/week for 16 weeks and decreased their risk of metabolic syndrome.
6. Reduce Symptoms of Menopause such as Hot Flashes
Why it matters: Menopause can cause a variety of symptoms including hot flashes, fatigue, mood swings, weight gain, vaginal dryness, and more.
How strength training helps: A systematic review in 2023 found that strength training has been shown to improve the symptoms of perimenopause. A 15-week resistance training program for postmenopausal women with moderate to severe hot flashes decreased the frequency of those hot flashes. Strength training is noted to be an effective and safe treatment option to improve vasomotor symptoms.
How Often Should You Strength Train?
Frequency: 2-3 times per week
Type: There are many ways to achieve progressive overload (safely and gradually challenging your body to stimulate muscle growth and gain the above benefits). You don’t have to use barbells and fancy equipment. Dumbbells, kettlebells, and bands can work just fine.
Focus: Full-body, compound movements like knee dominant movements (ex. Squats, step ups), hip dominant movements (ex. Deadlifts, bridges), pushing (ex. Push-ups, overhead pressing), pulling (ex. Rows, pull-ups), and carries.
I would recommend working with a performance or movement-based Doctor of Physical Therapy if you are new to strength training, are experiencing menopausal symptoms, have bone density issues, or are dealing with aches/pains. At Outshine in Asheville, I help my patients build a base of knowledge, move better, and gain confidence so they can achieve their goals.
My small group strength training program (programmed and coached by a Doctor of Physical Therapy) is held weekly in Asheville, NC and caters to perimenopausal and postmenopausal women. If you’d like to learn more and see if you might be a good fit, click below to contact me and we will set up a time to talk over the phone.
Strength training during menopause (and starting before if able!) is truly one of the best ways to stay strong, independent, and healthy for the long term. I personally have seen life-changing progress in real women. I encourage you to find the right fit for you so you can start making changes in your life!
I hope this was helpful!
Sincerely,
Dr. Sieara
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As one of the "real" women who trains twice a week in Dr. Sieara's women's small group strength classes, I wholeheartedly agree! I have been working out for the past year and a half as I entered into my 60's (it's not too late!), and it has been life-changing in so many ways. I am stronger and more confidant with the tasks of daily life since Dr. Sieara emphasizes functional training. I also appreciate the encouragement and support of the other women in our group. We are stronger together as we build both muscle and community thanks to Dr. Sieara. She is amazing!