Strength Training is an excellent tool for combatting some of the key challenges that accompany menopause; weight gain, muscle loss, bone density reduction, mood swings, and an increased risk of chronic health conditions. Strength training has been shown to counteract many of the negative effects of menopause, offering both physical and psychological benefits.
Here are 10 benefits that strength training can offer for women navigating menopause.
1. Preventing Muscle Loss (Sarcopenia)
As women age, they naturally lose muscle mass, a condition called sarcopenia. This process is accelerated during menopause due to the decline in estrogen, which plays a role in muscle preservation. Strength training combats this by increasing muscle mass.
Preserving muscle during menopause is critical for maintaining strength, mobility, and independence as women age. Additionally, more muscle means a higher resting metabolic rate, which can help mitigate menopause-related weight gain.
2. Increasing Bone Density and Reducing Osteoporosis Risk
One of the most significant concerns for menopausal women is the rapid loss of bone density. Estrogen plays a critical role in maintaining bone health, and its decline during menopause makes women more susceptible to osteoporosis and fractures, especially in the spine, hips, and wrists according to Allison Schroeder, MD,
Strength training is one of the most effective ways to promote bone health. Resistance exercises, such as squats, deadlifts, and weight-bearing activities, stimulate bone remodeling by applying stress to the bones. Over time, this helps increase or maintain bone density, reducing the risk of osteoporosis and fractures.
3. Improving Metabolism and Managing Weight
Menopause is often accompanied by a slowing metabolism and an increase in fat storage, particularly around the abdomen. Hormonal changes, such as reduced estrogen levels, can make weight management more challenging. Strength training helps counteract this by building lean muscle, which increases the number of calories burned at rest (resting metabolic rate).
Additionally, strength training can improve insulin sensitivity and reduce visceral fat—the deep abdominal fat associated with higher risks of heart disease, type 2 diabetes, and metabolic syndrome.
A review published in Obesity Reviews found that strength training, when combined with a healthy diet, was highly effective in reducing body fat and improving body composition in postmenopausal women
4. Cardiovascular Health
Cardiovascular disease is the leading cause of death for women, and menopause increases this risk due to changes in cholesterol levels, blood pressure, and arterial health. While aerobic exercise is well-known for its heart health benefits, strength training is equally important.
Regular resistance training has been shown to lower blood pressure, improve cholesterol profiles (increasing HDL or "good" cholesterol and reducing LDL or "bad" cholesterol), and reduce inflammation. Combining strength training with aerobic exercises creates a comprehensive fitness routine for heart health during and after menopause.
5. Supporting Mental Health and Reducing Stress
The hormonal fluctuations that occur during menopause can contribute to mood swings, anxiety, and depression. Exercise, including strength training, has been shown to have a profound positive impact on mental health by boosting levels of endorphins and other mood-enhancing neurotransmitters.
A study published in JAMA Psychiatry found that resistance training significantly reduced symptoms of depression. Additionally, many women report feeling more confident and empowered through strength training, which can help counteract feelings of insecurity or frustration associated with menopause-related body changes (3).
6. Improving Sleep Quality
Menopausal women often struggle with sleep disturbances, such as insomnia and night sweats. Strength training has been linked to better sleep quality by reducing stress levels, regulating hormones, and physically tiring the body. Improved sleep can lead to better overall health, mood, and energy levels.
7. Reducing Risk of Chronic Diseases
Menopause increases the risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, and metabolic syndrome. Strength training plays a key role in disease prevention by improving insulin sensitivity, reducing visceral fat, and regulating blood sugar levels. It also helps lower inflammation, which is a contributing factor to many chronic illnesses.
According to the American Heart Association, engaging in strength training at least twice a week can significantly reduce the risk of heart disease and improve overall health.
8. Enhancing Joint Health and Reducing Pain
Joint pain and stiffness often worsen during menopause due to hormonal changes and age-related wear and tear. Strength training strengthens the muscles around joints, providing better support and reducing stress on the joints. It also promotes joint mobility and flexibility, which can alleviate symptoms of arthritis or joint discomfort.
9. Boosting Energy and Stamina
Many women experience fatigue during menopause, which can feel debilitating. Strength training improves overall energy levels by enhancing muscular endurance and cardiovascular efficiency. When combined with proper nutrition and rest, it can help women feel more energized and capable of tackling daily tasks.
10. Promoting Longevity and Independence
Strength training is more than just a tool for looking and feeling good—it’s an investment in long-term health and independence. By maintaining muscle mass, bone density, and joint function, women can reduce their risk of falls and injuries as they age. This helps preserve mobility, independence, and quality of life well into older adulthood.
A study published in the American Journal of Preventive Medicine found that engaging in regular strength training reduced the risk of premature death by 23%, highlighting its role in promoting longevity (4).
Yoga Gal offers Fitness Classes every Tuesday and Thursday at 9 am at Carmel Creek Park Park and Online. Register through MOMOYOGA for both in person and online classes.
Fitness for Seniors is offered every Tuesday at 12:15 pm at the Carmel Valley Recreation Center & Online.
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