Why Women Should Embrace Resistance Training Through Menopause
Menopause is a natural phase in every woman’s life, typically occurring between the ages of 45 and 55. It brings about various changes due to a decline in estrogen and other hormones, which can impact everything from metabolism and muscle mass to bone health and mood. While many women focus on cardio or aerobic exercises to stay fit, resistance training—also known as strength training—has proven to be one of the most effective ways to address the physical changes that come with menopause.
In this blog post, we’ll dive into why resistance training is crucial during menopause, how it helps manage the physical changes that occur, and how to get started with a safe and effective routine.
1. Preserving and Building Muscle Mass
One of the most significant changes women experience during menopause is the loss of muscle mass. This occurs because the decline in estrogen affects the body’s ability to maintain lean muscle tissue. On average, women can lose about 3-8% of their muscle mass per decade after the age of 30, and this rate accelerates during and after menopause.
Why it matters: Muscle mass is not just about strength; it plays a crucial role in metabolism, movement efficiency, and overall quality of life. The loss of muscle mass during menopause can lead to a slower metabolism, making it easier to gain weight and harder to keep it off.
The solution: Resistance training helps counteract muscle loss by stimulating muscle fibers to rebuild stronger and more resilient. By lifting weights, using resistance bands, or performing bodyweight exercises, women can build and maintain muscle mass, which boosts metabolism and helps manage weight more effectively.
2. Improving Bone Health
Estrogen is vital for maintaining bone density, but as estrogen levels decrease during menopause, the risk of osteoporosis and fractures increases. Women may lose up to 20% of their bone density in the first 5-7 years after menopause. Osteoporosis weakens bones, making them more fragile and prone to fractures, which can severely affect mobility and quality of life.
Why it matters: Osteoporosis is a major concern for menopausal women, especially as they age. Having strong, healthy bones is critical for maintaining independence and preventing fractures that can lead to long-term disability.
The solution: Resistance training, especially weight-bearing exercises, is one of the best ways to improve bone density. Research shows that strength training stimulates bone-forming cells (osteoblasts) and helps slow down the loss of bone mass. It also increases the strength of the tendons and ligaments surrounding the bones, further protecting the skeleton.
3. Boosting Metabolism and Managing Weight
Hormonal changes during menopause lead to a slower metabolism, which, combined with lifestyle changes and potential changes in activity levels, can result in weight gain. This is particularly concerning because excess weight, especially abdominal fat, increases the risk of developing conditions such as diabetes, cardiovascular disease, and hypertension.
Why it matters: Maintaining a healthy weight is important for reducing the risk of chronic conditions and improving overall well-being. Women who don’t engage in resistance training may notice that they gain fat and lose muscle, further slowing down their metabolism.
The solution: Resistance training is highly effective for combating the slowing metabolism associated with menopause. Building muscle through strength training increases your resting metabolic rate (RMR), meaning your body will burn more calories even when at rest. A combination of resistance training and cardiovascular exercise is key for maintaining a healthy body composition during menopause.
4. Improving Mental Health and Reducing Stress
Menopause can bring about mood swings, anxiety, and even depression. Hormonal fluctuations, sleep disturbances, and physical changes can lead to feelings of frustration and low mood. Thankfully, resistance training offers significant mental health benefits.
Why it matters: Mental health during menopause is just as important as physical health. Women may feel isolated or overwhelmed by the changes their bodies are going through, but physical activity, particularly resistance training, has been shown to improve mood, reduce anxiety, and alleviate symptoms of depression.
The solution: Exercise, including strength training, triggers the release of endorphins, the body’s “feel-good” hormones. It also reduces levels of cortisol, a stress hormone. Strength training has been shown to help improve self-esteem, body image, and resilience to stress, all of which are especially beneficial for women navigating the challenges of menopause (Babic et al., 2018).
5. Increasing Functional Strength and Mobility
As we age, simple daily tasks—such as lifting groceries, carrying laundry, or getting up from a chair—can become more challenging. The loss of muscle mass and flexibility during menopause can impact daily life and independence.
Why it matters: Maintaining functional strength is essential for everyday activities and for preventing falls and injuries. As estrogen declines, women become more prone to the effects of muscle weakness and joint stiffness, which can negatively impact overall mobility and balance.
The solution: Resistance training improves not only muscle strength but also joint stability and balance. By focusing on full-body strength exercises, women can improve functional strength, which makes daily tasks easier and reduces the risk of falls. Exercises like squats, lunges, and push-ups can significantly improve balance and stability, allowing women to maintain their independence as they age.
How to Get Started with Resistance Training During Menopause
If you're new to resistance training, or if it's been a while since you've lifted weights, don’t worry! It’s important to ease into strength training with proper technique and gradually increase the intensity. Our accredited Exercise Physiologists are experienced working with women going through the menopausal transition and can help you to get started working through an individualised program.
Here are a few tips to get started:
Start with bodyweight exercises: Begin with exercises that use your own body weight. These will help you develop a foundation of strength and good form.
Incorporate resistance bands: Resistance bands are an excellent, low-cost option for resistance training, especially for beginners. They provide adjustable levels of resistance and are easy to use at home or in the gym.
Work with weights: Dumbbells, kettlebells, and barbells are great for progressively challenging your muscles. Start with lighter weights and increase the load gradually as you become more comfortable.
Focus on compound movements: Compound exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses, are especially effective for improving overall strength and metabolism.
Aim for consistency: Aim to incorporate resistance training into your routine at least 2-3 times per week. Focus on full-body workouts, and allow 48 hours of rest between strength training sessions to allow your muscles to recover.
Intensity and frequency matters: Studies have shown building up to moderate to high-intensity resistance training is needed to maintain and increase muscle mass. However, progressing to heavier weights should be done gradually and with good form. An Exercise Physiologist can help you to safely progress your program to the intensities required to maintain muscle mass.
Listen to your body: Menopause can bring changes in energy levels and joint health. Pay attention to your body and adjust your workouts as needed. If you experience discomfort or pain, consult with an Exercise Physiologist to ensure you're performing exercises correctly and safely.
Final Thoughts
Resistance training is one of the most powerful tools women have during menopause to maintain a healthy, active lifestyle. It helps preserve muscle mass, improve bone health, boost metabolism, reduce stress, and enhance overall quality of life. By making strength training a regular part of your routine, you can empower yourself to face the physical changes of menopause with strength, confidence, and resilience.
So, grab those weights or resistance bands, and start building a stronger, healthier you—because menopause is not the end of your physical potential; it's just the beginning of a new chapter!
Looking to get started or need more info, get in contact with the Prescribe Exercise team on (02) 4259 0384 or click the BOOK NOW link
Post Created By Emma - Accredited Exercise Physiologist.
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