Peri-menopause, menopause and post-menopause each bring their own set of changes - hormonal shifts, disrupted sleep, hot flashes, mood changes, bone loss and reduced muscle strength. While these experiences are unique to every woman, one thing is clear, movement (especially strength training) can play a powerful role in supporting health and wellbeing through every stage.
What the Research Tells Us
A 2023 systematic review of 12 clinical trials found that strength training offers significant benefits across the menopausal transition. Regular resistance training can:
Improve muscle and bone health
Support cardiovascular function
Boost metabolism and energy
Reduce the frequency of hot flashes
Enhance overall quality of life
These findings apply whether you’re just beginning to notice peri-menopausal symptoms, navigating menopause itself or looking to maintain health and vitality in post-menopause.
Why Strength Training Matters at Every Stage
Peri-menopause: Building strength early helps counteract hormonal changes that begin affecting muscle and bone density.
Menopause: Consistency with resistance training can reduce symptoms like hot flashes and fatigue, while supporting emotional wellbeing.
Post-menopause: Continued training protects long-term bone health, maintains independence and helps prevent age-related decline.
What This Means for Your Training
Include strength training: Resistance training is included in every session to improve strength, bone health and overall wellbeing.
Progressive overload matters: Gradually increasing weights or reps over time creates lasting results.
Consistency is key: Training two to three times per week makes a big difference.
A holistic approach works best: Combining strength, cardio and mindful movement supports both body and mind.
Individual coaching helps: Tailored support ensures you train safely and effectively for your unique needs.
The Takeaway
Strength training is more than just exercise. It’s a tool to help women move with confidence, protect their health and thrive through peri-menopause, menopause and beyond.
For those interested in exploring the full research, you can read the study here: The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review
