Strength training in menopause: Building your foundation for the future

Menopause changes your body in ways that no one fully prepares you for. Fatigue, joint pain, muscle loss, and weight gain can make even the thought of strength training feel like climbing a mountain. But here’s the truth: muscle is not just about looking toned. It’s the currency of longevity. And building it during menopause is one of the most impactful investments you can make in your health.

Why strength training matters more now than ever

The decline in oestrogen during menopause accelerates muscle loss, weakens bones, and increases the risk of conditions like osteoporosis. Strength training is the antidote. It builds muscle, strengthens bones, improves metabolism, and boosts mental clarity. While cardio has its place, it won’t protect you from the age-related decline in muscle mass. Lifting weights will.

The raw truth: it’s not easy, but it’s worth it

Let’s get real - starting strength training during menopause can feel daunting. Your energy might be low, and aches and pains might make you second-guess your abilities. But every rep, every lift, and every step outside your comfort zone is a step toward reclaiming your strength and vitality. You’ll feel sore. You’ll doubt yourself. But you’ll also see progress, and that’s where the magic lies.

Muscle: the ultimate health currency

Muscle isn’t just for athletes or bodybuilders - it’s your armour against aging. It helps regulate blood sugar, improves balance, and reduces the risk of falls. And let’s not forget the emotional resilience it brings. Feeling strong physically can translate into feeling strong emotionally, especially during the often-overwhelming changes of menopause.

How to get started: a realistic approach

• Start small but stay consistent: You don’t need to deadlift 100 kilos on your first day. Bodyweight exercises, resistance bands, or light dumbbells are perfect for beginners.
• Focus on compound movements: Exercises like squats, lunges, and rows work multiple muscle groups and give you the most bang for your buck.
• Prioritise recovery: Menopause can slow recovery, so listen to your body. Rest days are just as important as workout days.
• Seek professional guidance: A personal trainer can help you learn proper form and build a program tailored to your needs.

Expect the unexpected

Menopause is unpredictable, and your training journey will have ups and downs. Some days, you’ll feel like a powerhouse. Other days, just showing up will be your victory. That’s okay. Strength training isn’t about perfection - it’s about persistence.

Your future self will thank you

Every time you push through a tough workout, you’re giving your future self a gift. You’re building the strength to carry groceries, climb stairs, play with grandkids, and live independently for years to come. You’re showing menopause that while it may change your body, it won’t define your limits.

Strength isn’t just physical - it’s who you become

Starting strength training during menopause isn’t just about lifting weights; it’s about lifting yourself. It’s about proving that you’re capable of adapting, growing, and thriving. The process will challenge you, but it will also empower you. And when you feel that first surge of strength - both in your muscles and in your spirit - you’ll know it was all worth it.