Zach Schenk MS, CSCS

Resistance Training: The Strongest Foundation for Menopausal Health

Why Every Woman in Midlife Should Embrace Strength

As a certified strength and conditioning specialist (CSCS), if you ask me to pick just one new habit for women facing menopause, I’ll say it every time: resistance training. And before you scroll away, no, this isn’t just about getting “toned arms” or joining a gym full of bodybuilders! It’s about helping your body thrive in midlife, protecting your bones, staying energetic, and feeling confident and strong—inside and out.

The Menopause Strength “Dip”—and How to Beat It

Women lose estrogen as they move into menopause, and with it, muscle and bone strength start to slip away. That means more risk for osteoporosis, less muscle to burn calories, and clothes that just don’t fit right. But here’s the empowering truth: resistance training can slow, stop, or even reverse much of this decline.

What Does the Science Say?

Research highlights:

• Build Muscle, Lose Fat: Studies show that just 2–3 sessions a week can add 1–2 kg of lean muscle in 3–6 months, and trim a similar amount of fat .
• Stronger Bones: Regular resistance training increases bone density (BMD) in the hips and spine by ~2% per year—crucial for staving off osteoporosis .
• Daily Life Gets Easier: Muscle strength jumps 25–40% in just a few months, making groceries, stairs, and grandkids feel a whole lot lighter .
• Inflammation Drops: Strength workouts lower inflammation markers (like CRP, IL-6, TNF-alpha) by 15–25%. That means fewer aches and pains, and even a better mood .
• Big Mood and Confidence Boost: Regular lifters report less fatigue, anxiety, and depression, and much more energy and self-efficacy.

How to Start (Without Intimidation)

• Start where you are. Two sessions a week is enough to see real results.
• Focus on the basics: Think squats, lunges, presses, and rows. Bands and bodyweight are great options, too.
• Go at your pace: Gradually increase the weight or resistance every few weeks.
• Form first: A session or two with a trainer can help you avoid injury and build confidence.
• Have fun with it: Pair up with a friend or put on your favorite playlist. Consistency beats perfection.

Quick-Glance Takeaways

• 2–3x/week: That’s your goal for meaningful gains.
• Multi-joint moves: The more muscles you work, the better.
• Progress: Keep adding a little weight or an extra set to keep getting stronger.
• Enjoyment: Consistency comes from doing what you enjoy, so experiment!

Food For Thought

If you’re entering menopause (or already deep in it), resistance training is your secret weapon for health, independence, and confidence. It’s not about “bulking up”—it’s about building the foundation for decades of vitality. Start simple, stick with it, and celebrate every rep, every gain, every moment you feel stronger.

References

1. Watson S et al. Menopause. 2024;31(3):245–253. https://doi.org/10.1097/GME.0000000000002331
2. Avila A et al. Nutrients. 2023;15(6):1512. https://doi.org/10.3390/nu15061512
3. Taaffe D R et al. Osteoporos Int. 2022;33(11):2339–2348. https://doi.org/10.1007/s00198-022-06349-8
4. Westcott W L et al. Menopause Rev. 2021;28(4):255–263. https://doi.org/10.1097/GME.0000000000001739
5. Sousa N et al. Front Physiol. 2020;11:1083. https://doi.org/10.3389/fphys.2020.01083
6. Cheng S et al. J Bone Miner Res. 2019;34(8):1452–1460. https://doi.org/10.1002/jbmr.3645