Why Prioritising Strength Training Before, During and After Menopause is Crucial (and what to include in a good program)

If you're not Strength Training in Menopause then what are you doing?

Strength training and weight-bearing exercises are crucial for women, especially during midlife. Incorporating these exercises 2–3 times a week can significantly benefit your overall health and quality of life.

As we age — particularly around menopause — we naturally experience a decline in both muscle and bone density. Starting around age 30, we lose about 3–8% of our muscle mass per decade, and this rate accelerates as we get older. The good news? Women approaching or going through menopause can still gain muscle mass — it may just require a bit more focused effort.

Another concern is osteopenia, an age-related loss of bone density that can lead to osteoporosis, making bones more fragile and prone to fractures. By midlife, women often start losing bone density more rapidly, with a significant acceleration around menopause. Approximately 40% of women will experience an osteoporotic fracture after menopause — and a hip fracture, in particular, can increase the risk of early death by 15–20% within a year.

A Beautiful Group of Women from 45 to 65

Fortunately, studies show that strength training can effectively increase bone density in postmenopausal women. Regular strength training helps preserve both muscle and bone, playing a key role in maintaining mobility, independence, and overall health.

A well-rounded strength training program for menopause should focus on five key elements: frequency, exercise selection, volume, load, and plyometric/high-impact exercises. Let’s look at that in more detail below:

Frequency 

How often you train matters. Frequency refers to the number of strength training sessions you do each week. A great goal for women in midlife is to strength train two to three times per week, for about 30 to 60 minutes per session. Allow at least one full day of rest between workouts to support recovery and muscle growth.

Exercise Selection

Choosing the right exercises makes a big difference. Compound exercises are the best use of your time because they work multiple joints and muscle groups at once. You get more results in less time. Plus, they build the kind of strength that helps you in everyday life. A deadlift, for example, mimics safely lifting objects from the floor, and a squat mirrors sitting down and standing up. Movements like these  don’t just strengthen muscles – they set you up for real-world strength and better overall stability, balance and INDEPENDENCE.

Volume

Volume is the total number of reps you perform for an exercise.

For example, if you complete 3 sets of 10 squats, your total squat volume for that workout is 30 reps.

Volume is key for building both strength and muscle. But remember, quality over quantity:

Focus on maintaining good form.

The last few reps should feel challenging — that's a sign you're in the right zone for progress.

Load

Load is how heavy the weight is that you're lifting. To get stronger and build muscle, the weight needs to be tough enough to push you. There should be effort involved, but not so much that your form falls apart or you feel completely wiped out.

Here’s a simple check-in: if you pick a weight for eight reps and realize you could have done twelve, go heavier next time. If your form starts breaking down around rep six or seven, lighten the load a bit for the next set. The goal is to finish strong, not just finish.

Plyometric/High Impact Exercises

Adding some high-impact exercises to your routine can be a powerful way to build bone strength. These are movements where both feet leave the ground at the same time — like squat jumps, skipping, or low box jumps. They also help build power and quickness, which are important as we age.

However, high-impact isn’t for everyone. If you’re recovering from an injury, dealing with balance challenges, or managing osteopenia or osteoporosis, prioritise low-impact strength training instead.

The goal is always to build you up, not set you back.

While strength training two to three times a week is beneficial, it may not be enough for women going through menopause. Daily physical activity is just as crucial, yet often overlooked. In today's world, many people lead sedentary lifestyles, spending long hours sitting at a desk. If this sounds familiar, it's important to incorporate movement into your day. Opt for the stairs instead of the elevator, or get off the bus a stop early to walk the rest of the way. Find activities you enjoy, like a dance class, a brisk walk or a bike ride, to keep your body moving regularly.

Consistency, not perfection, drives results — and a little fun along the way makes the journey even better!

Final Thoughts

Strength training during menopause is one of the most powerful tools you have to protect your health, strength, and independence. By focusing on the above, and, when safe, adding high-impact movements — you’ll be setting yourself up for a stronger, healthier future.

Want help getting started?

I offer personalised strength training programs for women over 40 and specialised group training for women over 45.

Contact me today to find the right program for you!

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