Menopause marks a significant transition in a woman’s life, typically occurring between ages 45 - 55. It is the natural and permanent end of a woman's menstrual cycles, officially defined as 12 consecutive months without a period.
Menopause is often accompanied by a range of physical and emotional changes. As estrogen levels decline, women may experience symptoms like weight gain, fatigue, decreased bone density, muscle loss, mood swings, and a slower metabolism. While these changes are natural, they can feel overwhelming. Fortunately, recent studies have found strength training to be a beneficial tool in easing this transition.
It is important to remember menopause is a natural phase, not a problem to be “fixed," however, the hormonal changes it brings can challenge physical and emotional wellbeing. Fortunately, recent studies have found strength training to be a beneficial tool in easing this transition. Strength training offers a proactive, evidence-based way to take control of your health during this transition.
It’s never too late to start. Whether you’re in perimenopause, menopause, or post menopause, building strength is one of the most powerful investments you can make in your body and mind.
What Happens to the Body During Menopause?
- Bone density – Increased risk of osteoporosis and fractures.
- Muscle mass – A decline in lean muscle, leading to decreased strength and slower metabolism.
- Fat distribution – A tendency to gain fat around the abdomen.
- Mood and cognition – Increased risk of anxiety, depression, and cognitive decline.
These symptoms can vary in severity, but they all trace back to hormonal imbalance.
The Science Behind Strength Training and Hormones
1. Builds and Preserves Muscle Mass
One of the biggest consequences of menopause is sarcopenia (the age-related loss of muscle). Strength training directly combats this by stimulating muscle protein synthesis, helping women preserve and even build lean muscle mass.
- More muscle = higher resting metabolic rate = better weight management.
- Improved muscle tone enhances mobility, independence, and quality of life.
2. Improves Bone Density
Estrogen plays a key role in maintaining bone health. When levels drop, bone resorption outpaces bone formation, leading to osteoporosis. Strength training applies healthy stress to the bones, signalling the body to increase bone density.
- Resistance exercises (like squats, lunges, and weighted movements) improve hip, spine, and wrist bone density, which tend to be common fracture sites in postmenopausal women.
3. Regulates Mood and Boosts Mental Health
Exercise, especially strength training, is known to increase endorphins, reduce stress, and improve levels of dopamine and serotonin, which support mood stability.
Women who strength train report fewer mood swings, reduced anxiety, and better self-esteem during menopause.
4. Enhances Insulin Sensitivity
Hormonal changes during menopause can lead to insulin resistance, contributing to abdominal fat gain and an increased risk of type 2 diabetes. Strength training improves glucose metabolism, helping regulate blood sugar levels more effectively.
Additional Benefits of Strength Training During Menopause
- Improved sleep quality – Regular training can help reduce night sweats and insomnia.
- Cardiovascular health – Strength training lowers blood pressure and improves heart health.
- Body composition – A leaner body composition helps offset weight gain linked to menopause.
- Confidence & resilience – The empowerment of building strength helps women feel more in control during a time of bodily change.
Getting Started: Strength Training Tips
Starting a strength training routine doesn’t mean lifting heavy weights right away. It can be adapted for all fitness levels.
Beginner-friendly tips:
- Start with bodyweight exercises like squats, lunges, push-ups, and planks.
- Add resistance bands, dumbbells, or kettlebells as strength improves.
- Focus on form and consistency over intensity.
- Aim for 2–3 sessions per week, giving muscles time to recover.
- Include functional movements that mimic daily actives, such as lifting, carrying or climbing up stairs. This improves real life strength and reduces the risk of injuries.
Consider working with one of our experienced Osteopaths or Myotherapists, who specialise in women’s health and aging.
We offer tailored exercise programs designed to support you on your strength training journey, with a focus on your individual needs and goals.
Our team, including Osteopaths, Myotherapists, and Remedial Massage Therapists also provides hands-on treatment to help ease the physical changes that often accompany menopause. This type of treatment can also support emotional wellbeing by reducing stress and improving sleep quality.
In addition, hands-on therapy is a valuable complement to strength training. It can assist with muscle recovery, ease tight muscles and stiff joints, and help improve overall mobility.
Contact Canterbury Health Hub today to schedule a consultation and discover how treatment can help restore balance to your body.