Stronger Through Menopause: The Power of Strength Training for Women 40+

Menopause can make you feel like your body suddenly changed the rules without warning. Energy dips, mood swings, stubborn belly fat, and those random aches that appear out of nowhere… it’s a lot.

And while you can’t stop the hormonal rollercoaster, you can take back some control. One of the most effective, evidence-based ways to counteract that? Strength training.

Nope — this isn’t just for athletes or people who live in the gym. This is for every woman in her 30s, 40s, 50s, and beyond who wants to feel strong, confident, and capable in her own skin. And it's never too late to start!

What Happens to Our Bodies in Midlife?

As our hormone levels naturally decline, we tend to:

• Lose muscle mass

• See fat settle more around the belly

• Notice our bones aren’t quite as resilient

• Struggle with energy, sleep, and mood swings
  

This isn’t bad news, it's natural — it’s just a signal that it’s time to shift gears and give our bodies the extra support they need.

Why Lifting Weights Matters So Much

Here’s what happens when you start adding resistance work into your week:

Preserves and Builds Lean Muscle - From around age 30, we naturally lose 3–8% of our muscle mass per decade, a process known as sarcopenia — and this accelerates post-menopause. Strength training stimulates muscle protein synthesis, helping to slow or even reverse this decline, keeping you stronger, more mobile, and better protected against injury and falls.

Stimulates Bone Density - Menopause increases the risk of osteopenia and osteoporosis as declining oestrogen reduces bone mineral density. Lifting weights, or using your bodyweight in exercises like squats and push-ups, creates mechanical loading on bones, triggering bone-building cells called osteoblasts to strengthen and maintain bone tissue. It’s one of the most effective ways to combat age-related bone loss.

Improves Metabolic Health and Insulin Sensitivity - Muscle is metabolically active tissue — the more you have, the higher your resting metabolic rate - meaning you need more calories just to exist!! Winner! Strength training also improves glucose uptake by muscles through an insulin-independent pathway, making it easier to manage blood sugar levels and reducing the risk of insulin resistance, which becomes more common during menopause.

Balances Mood, Energy, and Stress Hormones - Exercise, particularly resistance training, helps regulate cortisol (your primary stress hormone) while increasing the release of mood-enhancing chemicals like endorphins and brain-derived neurotrophic factor (BDNF) — a protein linked to improved brain health and cognitive function. Regular strength sessions have been shown to reduce symptoms of anxiety, depression, and improve overall wellbeing in midlife women.

How to Strength Train in a Way That Works for You

Menopause is about working with your body, not against it.

Focus on the Big Moves

Squats, deadlifts, bench press/push-ups, rows, overhead presses. These compound exercises work multiple muscles at once, save you time, and give you the biggest bang for your buck.

Lift Heavier Than You Think

You’re stronger than you realise. Choose weights that feel challenging by the last few reps — it’s this kind of effort that tells your muscles and bones to grow and stay strong. Get comfortable being a little uncomfortable. That when we see quicker progress.

Rest Is Not Optional

Your recovery window changes in midlife. Aim for 2–4 strength sessions a week with plenty of rest and lower-intensity movement like walking or yoga in between. Include the odd HIIT session if enjoyed. But remember exercise is not punishment...

Keep Things Mobile

Aches, stiffness, and tightness can sneak up fast. Add in mobility flows, stretching, and breathwork to keep joints happy and posture on point. Yoga and pilates are great ways to do it with other people.

Be Flexible

Some days you’ll feel like a warrior, other days a nap will feel like a better option — both are valid. Listen to your body, adapt as needed, and remember consistency matters more than perfection.

Fuel Your Strength

You can’t build or keep muscle without giving your body the right building blocks:

Prioritise Protein — Aim for 1–1.2g per kg of body weight per day. It keeps you full, helps recovery, and supports lean muscle.

Balance Your Meals — Include a mix of protein, good fats, and slow-release carbs, especially around your workouts for steady energy.

Mind Your Micros — Calcium, magnesium, vitamin D3, and omega-3s are your midlife besties for bones, hormones, and inflammation., although this will be something very much specific to yourself.

Manage the Stress, Honour the Rest

Menopause can dial up stress levels and mess with sleep — both of which affect how well you recover from training.

Prioritise good sleep hygiene Try breathwork, meditation, journaling or something creative to calm a busy mind Schedule guilt-free rest days Pay attention to your mood, energy, and sleep — adjust your plan as life happens

Final Thought: Strength Training is Self-Care, Not a Chore

Menopause isn’t about slowing down — it’s about getting smarter. Strength training isn’t just about muscles or weight loss, it’s about taking charge of your health, boosting your confidence, and future-proofing your body.

And remember — you don’t need to smash out hour-long gym sessions. A few well-planned, consistent sessions a week can make a world of difference. Consistency is key.

Strong women feel better. Move better. Age better. And it’s never too late to start.