Why strength training is essential during peri- and post-menopause
Peri-menopause and post-menopause aren’t just “a stage with symptoms”. They’re a stage where the body’s muscles, bones, and metabolism can shift faster than before.
The good news: strength training is one of the most effective tools we have to support your body through this change - not for aesthetics, but for function, resilience, and future health.
What changes in peri- and post-menopause
As oestrogen fluctuates (peri) and then declines (post), many women notice changes like:
strength feeling “harder to maintain”
more aches and stiffness
changes in body composition (even if habits stay the same)
reduced recovery or disrupted sleep
These aren’t personal failures - they’re common physiological shifts. Using training and nutrition as a stimulus for adaptation, once hormones aren’t doing as much of that work for us.
The big 3 reasons strength training is essential
1) Muscle is your “health buffer”
We naturally lose muscle as we age, and that can accelerate through menopause if we don’t challenge the system. Strength training helps maintain (and often rebuild) muscle and strength which supports everything from posture and joint stability to everyday energy.
Real-life translation:
More muscle = easier stairs, lifting, carrying, getting off the floor, and less “my body feels fragile”.
2) Bone responds to load (and needs it)
Bone density tends to decline after menopause - but bones respond to the right kind of stimulus.
Research consistently shows exercise (including resistance training, often combined with other training types) can have a positive effect on bone mineral density in postmenopausal women.
Important nuance: “gentle movement” is great for many things, but it’s often not enough on its own to stimulate bone. Bones generally need progressive load (and sometimes impact, depending on your body and history).
(If you have osteoporosis/osteopenia or fracture history, you’ll want individual guidance - see the section below.)
3) Strength training supports metabolic health
Resistance training is strongly linked with improved health markers in older adults - including body composition and metabolic outcomes.
Real-life translation:
Strength training can make your body better at handling daily stress, activity, and fuel - especially when recovery and sleep are a bit wobblier.
Strength training supports brain health and may reduce dementia risk
Strength training isn’t just protective for muscles and bones - it’s increasingly recognised as a powerful tool for brain health, particularly during and after menopause.
As oestrogen declines, there are measurable changes in brain structure, blood flow, and glucose metabolism. This helps explain why midlife is a key window for cognitive change and also a key opportunity for intervention.
Research shows that resistance training can:
improve blood flow to the brain
support neuroplasticity (the brain’s ability to adapt and form new connections)
reduce chronic inflammation and insulin resistance, both linked to cognitive decline
improve executive function, memory, and attention in midlife and older adults
Importantly, multiple studies have found that regular strength training is associated with a lower risk of cognitive decline and Alzheimer’s disease, particularly in women.
Real-life translation:
Strength training doesn’t just help you stay physically capable, it helps keep your brain resilient, adaptable, and better protected as you age.
There’s also a strong indirect effect:
Better muscle mass, metabolic health, sleep quality, and stress tolerance all support long-term brain health. Strength training improves all of these, which compounds its protective impact over time.
This matters because menopause is not just about managing symptoms now - it’s about setting up your brain and body for the decades ahead.
“Do I need to lift heavy?”
You don’t need to lift heavy straight away but you do need training that is progressive.
Many women in peri/post can benefit from heavier resistance work (appropriately progressed) and a bit of power/speed work (when ready), because the stimulus often needs to be stronger to drive adaptation.
Here’s the sensible way to think about it:
If you’re new → start light, build consistency, learn technique
If you’re experienced → keep strength work in, and progress over time
For everyone → the “right load” is the load you can control well, recover from, and gradually build
What strength training can look like (beginner-friendly)
A simple, effective base could be:
2–3 sessions per week, focusing on big patterns:
squat (sit-to-stand variations)
hinge (deadlift pattern)
push (press-ups, dumbbell press)
pull (rows, pulldowns)
carry + core integration (loaded carries, anti-rotation)
You don’t need complicated workouts - you need repeatable, progressive training.
Pilates is still valuable - just don’t make it the only strategy
I am personally still a huge fan of Pilates and will continue to include it into my weekly routine. As Pilates is brilliant for:
mobility, alignment, coordination
trunk control and breathing
body awareness and consistency
But for menopause support, Pilates often works best alongside strength training because strength training provides a different mechanical stimulus for muscle and bone.
A powerful combo is:
strength for stimulus
Pilates for control + quality of movement
Listening to your body matters (especially in peri-menopause)
A very common peri-menopause pattern is: you can do the session… but recovery is different.
Good signs your plan is working:
you feel challenged but not flattened
joints feel stable (not cranky)
you recover within 24–48 hours
sleep and energy don’t get worse
Signs to dial it back or adjust:
lingering fatigue that stacks week to week
pain that escalates (not just normal muscle soreness)
sleep disruption after training that doesn’t settle
“I’m trying so hard but feeling worse”
Who should get tailored guidance?
Extra support is smart if you:
are brand new to strength training
have osteopenia/osteoporosis, fracture history, or pelvic floor symptoms
have persistent joint pain or past injuries
feel unsure how to progress safely
Good coaching is not about “pushing harder” it’s about choosing the right stimulus for your body.
The takeaway
Strength training during peri- and post-menopause is essential because it supports:
muscle (strength, joints, independence)
bone (density and resilience with progressive load)
metabolic health (better capacity and tolerance)
This life stage often benefits from a training approach that creates a clear stimulus for adaptation progressed sensibly, with recovery and nutrition to match.
