Why strength training for menopause is important
Looking after yourself physically can help during menopause. Learn how strength training can make a difference.
Key points
Helps your bones stay strong: Strength training supports bone density, which can fall when oestrogen levels drop.
Supports heart health and weight: Regular strength exercise can help manage cholesterol, protect your heart, and boost your metabolism.
Improves mental wellbeing: Strength training releases chemicals that lift your mood and can help reduce anxiety, low mood, and brain fog.
What is strength training?
It's exercises that make your muscles work harder. This can be bodyweight movements, resistance bands, free weights, or Pilates. During perimenopause, hormone changes can affect your bones, muscle mass and energy. Strength training can help your body stay strong as these changes happen.
How does strength training for menopause help?
As oestrogen levels fall, your bones may lose minerals faster than your body can replace them. This lowers bone density and increases the risk of osteoporosis. Footnote [1] Strength training helps slow this process and keeps your bones stronger. Because it is weightbearing, it also supports overall physical health.
It could help with your heart health
Lower oestrogen levels can affect your heart. Oestrogen helps manage cholesterol and keeps your arteries healthy. When levels fall, cholesterol may rise, which increases the risk of heart disease and stroke. Footnote [2] Strength training, along with regular exercise and a healthy diet, can help protect your heart during menopause.
It can help you manage your weight
Weight gain is common during perimenopause. Hormonal changes can mean your body stores more fat and burns calories more slowly. Footnote [3] Strength training can help by building lean muscle, which burns more energy, even at rest. This can make it easier to manage your weight. It can also help you feel stronger and more energised.
It can boost your mental health
Menopause can affect your mood, confidence and ability to concentrate. You might notice anxiety, low mood, or brain fog. Footnote [4] Regular strength training can help improve your mental wellbeing. Exercise releases hormones that can lift your mood, increase motivation and improve focus, helping you feel more positive and alert.Footnote [5]
How often should you do strength training?
Experts recommend doing at least two sessions of muscle strengthening exercise a week. Footnote [6] Try to mix this with other types of activity, such as walking or cycling. You should make sure you include rest days, so your muscles have time to recover.
For more information and examples of strength exercises, see the NHS website.
Learn about menopause
You can find information, guidance and resources to help you better understand menopause on our menopause hub.
Related articles
