Why Strength Training Is Non-Negotiable for Me in Menopause

***Always consult with your healthcare provider before starting any new diet, supplement, or fitness program to ensure it’s safe and appropriate for your individual health needs.***

When I entered menopause, I expected a few changes—maybe some hot flashes or mood swings. What I didn’t expect was how quickly I felt my body shifting: difficulty sleeping, creeping weight gain, and a general sense of fatigue I couldn’t quite explain. After doing some research, I realized something had to change—and for me, strength training became non-negotiable.

One of the most frustrating parts of menopause for me was gaining weight, especially around my midsection. Strength training has helped me reignite my metabolism by starting to build lean muscle mass, which burns more calories at rest. I stopped obsessing over only doing cardio and started focusing on consistency with weights—and I'm finally starting to begin to feel like myself again.

During menopause, the natural decline in estrogen accelerates muscle loss and bone density decline. It’s not just about looking toned—it's about protecting mobility, stability, and strength as we age. 

For me, it started with daily tasks feeling harder and my metabolism slowed. That’s when I turned to progressive strength training—not just to maintain muscle, but to build it.

Research backs this up—one 20-week controlled trial in middle-aged women found that resistance training helped maintain muscle, boost strength, and keep bones healthy, effectively fighting the muscle and bone loss that often comes with menopause (Isenmann, E., et al., 2023).

Lifting weights doesn’t just change your body—it shifts your mindset. I notice that when I lift, I feel more focused, more grounded, and more in control, especially on tough days (and there are plenty during menopause). It gives me a sense of strength and confidence that nothing else in my routine can match.

Strength training can also help reduce common menopausal symptoms like hot flashes, mood swings, sleep disturbances, and weight gain by supporting hormonal balance and overall well-being.

In a randomized clinical trial, postmenopausal women experiencing daily hot flashes who did strength training three times weekly saw a reduction in the frequency of moderate and severe hot flushes over the 15 week trial (Berin, E., et al., 2019).

Strength training helps protect bone density, reducing the risk of osteoporosis and fractures down the road. I’m not just training for now—I’m training so I can hike, carry groceries, travel, and live fully for decades to come. This isn’t about “getting fit”—it’s about taking care of myself in the most powerful way I know how.

Menopause has taught me that we can’t take our health or strength for granted. Strength training has become one of the most important tools in my toolbox—it’s not optional, it’s essential. If you’re navigating this season and feeling a bit lost in your body, know this: you’re not broken—you just need the right support. And for me, strength training is a big part of that support.

Berin, E., Hammar, M., Lindblom, H., Lindh-Åstrand, L., Rubér, M., & Spetz Holm, A. C. (2019). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas, 126, 55–60. https://doi.org/10.1016/j.maturitas.2019.05.005

Isenmann, E., Kaluza, D., Havers, T., Elbeshausen, A., Geisler, S., Hofmann, K., Flenker, U., Diel, P., & Gavanda, S. (2023). Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial. BMC women's health, 23(1), 526. https://doi.org/10.1186/s12905-023-02671-y