Why Strength Training is a Must During Menopause

Life can get crazy in your 40s and 50s. Kids go off to college, parents need more support, you try to plan for retirement. And if that wasn’t enough, women also have to navigate the challenges of menopause.

The good news, however, is that not every woman is doomed to the same fate when it comes to menopause. You have more control than you may just need to take the right approach.

Why Some Women Have it Easy

Why Strength Training is a Must During Menopause

Every woman going through perimenopause and menopause experiences a shift in hormone balance and regulation. This natural change is just part of healthy aging.

The symptoms of these changes, however, vary widely among women. 

Some have no symptoms at all (or at least very mild) and some have their worlds turned upside down.

Is this just a matter of luck? Or is there something more to this?

The truth is, there are a lot of factors at play when it comes to symptoms, but one thing is certain. Less stress = less symptoms.

Why You Feel Terrible


If you are someone who is struggling with the symptoms of menopause, it can feel overwhelming and confusing. But understanding why you are struggling is the first step to improving your situation.

Here are the factors that will determine the intensity of your symptoms:

1. Stress

This is a big one. When you are stressed out, you tax your hormones. And while this can have negative effects outside of menopause, it will really wreak havoc during.

2. Diet

Inflammatory foods and foods that promote estrogen dominance are going to be a big problem when it comes to menopause.

3. Exercise

If you are inactive or are not doing things to maintain muscle mass, your body will not be able to regulate hormones as well and will start putting on fat, which in turn will disrupt your hormones even more!

With that said, let’s look at one thing you can do that will help support ALL of these areas: strength training.

How Strength Training Helps

Why Strength Training is a Must During Menopause

Strength training is a unique and powerful tool when it comes to menopause because it has such well-rounded positive effects on the body. Here is how it will help:

1. Build muscle and reduce fat. This is a big one because people often do not realize how critical muscle mass is to staying lean. Muscle is actually the most important factor when it comes to metabolism, and metabolism is what keeps you lean.

2. Increase bone density. While this is not as commonly talked about, osteoporosis is a big risk for women going through menopause because estrogen plays an important role in bone density. Strength training is the best approach you can take to combat this because it forces your bones to adapt and become more sturdy!

3. Reduce stress. All exercise, including strength training, helps to stress-release and boost mood. It also helps improve mental clarity and decision making.

4. Improved diet. Exercise is what is known as a keystone habit, which means that when you are exercising, you tend to be more conscious about other health-related behaviors such as drinking more water, snacking less, making better food choices, and drinking less alcohol. Strength training in particular also has the side benefit of reducing hunger!

Let's Review...

Why Strength Training is a Must During Menopause

Menopause can be a tough time for some women and the biggest factor that will determine the intensity of your symptoms is stress.

So what does stress look like?

Stress can come from life or work. It can be from eating inflammatory foods. It can be from not exercising or doing the wrong things.

This is why strength training is a must during menopause. The benefits include:

  • Higher metabolism
  • More lean muscle
  • Higher bone density
  • Less fat
  • Improved mood
  • Less Hunger
  • More will power
  • Less stress
  • Better overall health

    The problem, however, is that if you have never done strength training, it can seem daunting.

    Most programs are designed for 20 year old men trying to get buff.

    You need a way to learn how to strength train that is safe, effective, and will not bulk you up.

    That is where having a coach that understands your needs can help.

    So if you would like some support in getting started in a strength training program, check out our 28-Day Kickstart Program now.

    In this program you will get:

    • Full fitness and goal assessment
    • Personalized fitness coaching
    • 1-on-1 success coaching (nutrition, exercise, and lifestyle)
    • A simple meal plan

    Getting started does not have to be hard, you just need a program that can meet you where you are at and show you the right way to get where you want to be.

    Click here to learn more and take back control of your health and fitness today!

    Mint Condition Fitness is the leading fitness coaching studio for men and women over 45 to get stronger, stay active, and be confident about their future health.