Strength Training During Menopause Can Melt Belly Fat and Prevent Osteoporosis—Learn How
Follow along with beginner-friendly exercise videos
If you’re experiencing menopause, you’re not alone in navigating its surprising changes. Maybe you’ve noticed your favorite jeans don’t fit like they used to, or carrying heavy bags of groceries feels a little more challenging. These shifts—like weight gain, muscle loss and even achy joints—can be frustrating. But what if one simple addition to your routine could help you feel stronger and more energized? That’s where strength training for menopause comes in. We spoke with women’s health experts to uncover why this type of exercise is a must for menopausal women and how to get started safely.
Why your body changes during menopause
During menopause, your body undergoes significant hormonal changes. “Our estrogen levels drop and our cortisol increases, which can lead to [a shift in fat distribution and] more fat accumulation in the belly area,” says Tara De Leon, Menopause Coach and personal trainer.
Declining estrogen levels also affect our muscles and bones. “We can experience sarcopenia, a condition where we lose muscle mass due to aging,” adds De Leon. Reduced muscle strength also increases the risk of osteoporosis, a disease that causes weakened bones, and fractures. These changes can affect our energy levels, metabolism, posture and daily activities.
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Certain lifestyle factors may compound menopausal weight gain. “Many people become less active as they age,” says De Leon. Stress, hot flashes and sleep disruptions during menopause can impact eating habits, making it harder to shed unwanted pounds that have snuck on.
Health benefits of strength training for menopause
Strength training combats many of these menopausal health issues head-on. It involves resistance exercises that build muscle and bone strength, such as lifting weights, using resistance bands or performing bodyweight exercises.
“Strength training can help maintain weight since muscle requires more energy (calories to maintain) than fat,” explains Tami Rowen, MD, MS, ob-gyn and Menopause and Sexual Health Specialist. In other words, increasing your lean muscle mass increases calorie burn (even when you’re not exercising).
“Another benefit of strength training is that muscle mass increases the load on the bones, which helps prevent bone loss,” adds Dr. Rowen. Building bone density can prevent fractures in key areas such as the wrists, hips and spine, plus improve your balance, too.
Over time, strength training reduces the risk of chronic diseases like diabetes and cardiovascular issues, enhances mobility and supports healthy aging. And in the long run, strength training offers more than just physical improvements. It also enhances mental health, helping to boost self-esteem and “feel more empowered in your body,” adds De Leon.
Beginner strength training exercises for women in menopause
Starting a new workout routine can feel daunting, but strength training is accessible for women of all fitness levels. “When it comes to strength training in menopause, think functional, large-mass, multi-joint exercises,” says De Leon. Here are a few she likes that work your entire body:
- Squats: Stand with feet shoulder-width apart, lower your hips as if sitting in a chair and then rise back up.
- Deadlifts: Push your glutes back, hinge at your waist and use an overhand grip on your weights while you bend forward. Keep your core engaged and your back straight.
- Rows: Holding your weights, bend your knees, hinge your hips and keep your back straight. Lift the weights up so your elbows align with your sides, then lower down and repeat.
- Modified push-ups: Perform push-ups on your knees or against a wall, bending your elbows while lowering your chest to the floor or towards the wall.
For core work and arm circuits, De Leon recommends:
- Plank hold: Support yourself on your forearms and toes while engaging your core and keeping your back straight.
- Pallof presses: Anchor a resistance band and hold it at chest height, keeping your feet shoulder-width apart. Press the band away from your chest, fully extending your arms out in front of you, before slowly releasing.
- Bicep curls: Hold light dumbbells with your palms facing upward, then slowly curl the weights up by bending your elbows before slowly lowering them back down. Keep your elbows close to your body.
If you want to incorporate tools into your strength training workout, Dr. Rowen has some advice. “Lightweight strength training is a basic strength training exercise that women can start with,” she says. This means using two to five-pound weights and using them for each exercise, or simply holding them while going up and down the stairs.
How often and how long should women strength train?
“Start with 30 minutes twice a week. You should be able to do your whole body in that amount of time, and I promise you’ll see results,” advises De Leon. “If you get into it and realize you love it, three times a week is great, too. But you probably won’t need much more than that.”
Safety is key, especially if you’re new to strength training. “The main precaution [is] balance, so I recommend always wearing shoes,” says Dr. Rowen. She also recommends “loosen[ing] the muscles before lifting weights, which can be done through stretching, walking or mobility exercises.”
If you have osteoporosis, arthritis or other health concerns, consult with your doctor or a certified trainer to tailor exercises to your needs.
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