Strength Training for Menopause: Why Lifting Weights Combine with Movement are Your Secret Weapons
One of the most powerful things you can do for your health during menopause isn’t found in a supplement bottle or diet trend—it’s exercise.
Before we dive in, a quick but important reminder: always consult your doctor before beginning any new workout program. And if you’re new to lifting, it can be worth investing in a few sessions with a certified personal trainer. A trainer can assess your form, help address injuries, and give you confidence before starting on your own.
💪 Why Exercise Matters More During Menopause
Exercise is beneficial at any age, but during menopause it becomes essential. Hormonal changes can impact your muscle mass, bone density, metabolism, and even your brain. Here are just a few ways regular activity helps:
- Improves bone density → reduces risk of osteoporosis
- Builds muscle mass → helps preserve metabolism and strength
- Improves balance and coordination → lowers fall risk as you age
- Reduces hot flashes and night sweats → exercise may help regulate temperature control
- Supports better sleep → movement during the day helps improve sleep quality
- Boosts cognitive function → exercise improves blood flow to the brain and supports memory and focus
- Elevates mood → movement is a proven way to reduce anxiety and depression
⏱️ How Much Exercise Do You Need?
The general guideline for adults is:
- 150 minutes of moderate-intensity activity per week (think brisk walking, cycling, swimming, dancing)
- 2 resistance training sessions per week targeting major muscle groups
But here’s the key: if you’re starting from zero, don’t jump straight into this full recommendation. Gradually increasing your activity is the best way to build consistency, prevent injury, and make exercise a lifelong habit. Even 10 minutes a day is a great place to start. And while strength training is important, it’s ok to start with walking or another cardio based activity at first. The MOST important thing to establish is just getting in the habit of exercise. I dive more into that in this post!
🏋️ How to Structure Strength Training
Strength training doesn’t have to be complicated, but it should be intentional. Two effective approaches are:
- Two full-body workouts per week
- An upper-body day and a lower-body day
Each workout should include:
- Warm-up → 5–10 minutes of light movement (walking, dynamic stretching, mobility work)
- Compound movements (work multiple muscles at once):
- Squats or step-ups
- Deadlifts or hip hinges
- Push-ups or bench press
- Rows or pull movements
- Functional movement patterns and core:
- Carrying (like farmer carries)
- Balance exercises (single-leg stance, step-downs)
- Basic Core (dead bug, bird dog, hollow holds)
📈 The Basics of Progressive Overload
To keep seeing results, your body needs new challenges. This concept is called progressive overload—gradually increasing the difficulty of your workouts over time.
Ways to apply progressive overload:
- Add more weight
- Do more reps or sets
- Slow down the tempo of each movement
- Shorten rest periods
- Improve form and range of motion
It doesn’t mean pushing yourself to the max every time—it means making small, sustainable increases so your body keeps adapting.
🤝 Getting Support
Starting strength training can feel intimidating, but you don’t have to do it alone. Working with a trainer, even short-term, can help you get the basics down safely and confidently.
If you’d like guidance tailored to your specific needs during menopause, I’d love to help. Email me at teresa@levelwell.com or Contact me here.
The Bottom Line
Strength training during menopause is one of the most effective ways to support your health, energy, and confidence. Whether you’re lifting dumbbells at home or hitting the gym, what matters most is starting where you are and progressing gradually. Your future self will thank you.
Coming next in the series- Sleep and Stress Management—Restoring Balance During Menopause.
