Strength training for women during menopause: why it works and how to start

Why strength training works so well during menopause

During menopause you lose muscle mass faster, and strength training is exactly what slows that loss. Less muscle mass also means a lower resting metabolism: you burn fewer calories, even if you do nothing differently from before. That's how you gain weight without eating more. Why that happens and what else plays a part, you can read in our article on menopause weight gain.

Strength training tackles this at the core. By putting load on your muscles you give them a reason to stay, even now that your hormones are no longer helping. More muscle mass keeps your metabolism more active and makes everyday things, from climbing stairs to carrying shopping, noticeably easier.

Perhaps you recognise this: you've been walking or cycling faithfully for years, but for the past few years it suddenly doesn't seem to be enough. That's right. Endurance exercise is valuable for your heart and fitness, but gives your muscles and bones too little stimulus to stay strong. That stimulus is exactly what you need in this phase, and only strength training provides it.

This is not a new fitness idea, but official health advice. The physical activity guidelines of the Gezondheidsraad (the Health Council of the Netherlands) advise adults to do muscle- and bone-strengthening activities at least twice a week, in addition to daily exercise. For women going through menopause that advice counts double, and that has everything to do with hormones.

What changes hormonally: oestrogen, muscle mass and bone density

During menopause your oestrogen level falls, and until now that hormone protected your muscles and your bones. Oestrogen supports muscle building and recovery and slows bone breakdown. When that protection falls away, you lose muscle mass faster and your bone density decreases. In the long run, that increases the risk of bone thinning (osteoporosis) and fractures.

Strength training is exactly the stimulus that counteracts this process. Muscles and bones get stronger from load: the pulling and pressing forces on the bone stimulate bone building.

That effect has been well researched. In a study among 101 postmenopausal women with low bone density (the LIFTMOR trial, average age 65), half trained twice a week for 30 minutes for eight months with supervised, vigorous strength exercises. Their bone density in the lumbar spine rose by 2.9%, while in the lightly training control group it fell by 1.2%. Strength and balance also improved measurably.

The conclusion: your body responds to strength training at any age. So menopause is not a reason to take it easier, but precisely the moment to start.

Which strength training during menopause?

Choose compound exercises that train several large muscle groups at once: legs, glutes, back, chest and core. Think of squats, lunges, push-ups and hip raises. These exercises give you the most return per minute for muscle mass, bones and metabolism, far more than isolated exercises for small muscle groups.

Three principles apply:

• Frequency: at least two, preferably three sessions per week, with a rest day in between for recovery.
• Progression: make exercises gradually harder with extra repetitions, more weight or a more difficult variation. Without an increasing stimulus, the building stops.
• Consistency: two short sessions a week that you keep up for months work better than a heavy programme you give up after three weeks.

A gym is handy, but not essential: with your own body weight you can get a long way at home. Also combine strength training with daily exercise; Thuisarts.nl (the Dutch GP association's patient website) advises half an hour of active movement a day, such as walking, cycling or swimming.

Home workout programme: exercises for the large muscle groups

With this programme you train all the large muscle groups at home, without equipment. Do the five exercises one after the other as a circuit, rest briefly between sets and schedule the workout twice a week.

Start gently and pay attention to your technique: better eight good repetitions than twelve sloppy ones. Start every workout with a five-minute warm-up, for example brisk marching on the spot and loose arm swings. Expect some muscle soreness the day after training at first; that's normal and disappears as your body gets used to it.

Then build up step by step:

1. Week 1-2: do 2 sets per exercise at the lower end of the repetition range and get to know the technique well.
2. Week 3-4: move to 3 sets and work towards the upper end of the repetition range.
3. Week 5-6: make the exercises harder with extra weight, for example a filled rucksack or two bottles of water, or choose a more difficult variation.

After four to six weeks you usually notice the first difference in strength and energy.

Are you training faithfully, but the scales won't budge? At Qlinic, your own BIG-registered doctor (the BIG register is the Dutch register of healthcare professionals) personally looks at whether medically supervised weight loss suits your situation. See if it's right for you →

Will strength training make you too muscular?

No, as a woman you won't easily become too muscular from strength training. Women produce much less testosterone than men, the hormone needed for large muscle growth. Especially during menopause, with falling hormone levels and two to three sessions a week, the result is a firmer and stronger body, not a bodybuilder's physique.

The idea that "losing weight with strength training doesn't work any more at my age" isn't true either. Strength training actually supports weight loss, because preserving muscle mass keeps your calorie burning up. That said, exercise is rarely the only factor: hormones, sleep, stress and diet all play a part. If results stay away despite your effort, read why can't I lose weight, a question many women in this phase of life run into.

Strength training and medical weight loss: preserving muscle and protein

When you lose weight, you lose not only fat but also muscle mass, and strength training is the best way to limit that loss. That applies all the more with greater weight loss, for example with GLP-1 medication such as semaglutide or tirzepatide. Research on weight loss with GLP-1 medication shows that 20 to 40% of the weight lost can consist of fat-free mass. The researchers therefore recommend strength training and enough protein as standard alongside the treatment: 1 to 1.5 grams per kilo of body weight per day, for older adults towards the upper end. More about Ozempic and exercise.

You'll find protein-rich food in dairy, eggs, fish, chicken and pulses, among others; by calculating your calorie needs you can see how that fits into your daily total.

Important to know: this medication is prescription-only and not suitable for everyone. A doctor assesses whether treatment is medically responsible and also supports you with any side effects, such as nausea in the early phase. So never buy GLP-1 medication without a prescription.

That's exactly why at Qlinic your own BIG-registered doctor personally supervises your programme, with a follow-up conversation every four weeks. Above all, the programme takes away the constant feeling of hunger, while you protect your muscle mass with strength training and protein-rich food; that combination makes the result last. Want to know more? Read more about medical weight loss with injections or see our complete guide to weight loss during menopause.

Tried everything and still not losing weight during menopause? Our doctor assesses, with no obligation, whether medically supervised weight loss suits you, with personal support and home delivery. See if it's right for you →

Frequently asked questions about strength training during menopause

Which strength training during menopause?

Choose exercises for the large muscle groups: squats, lunges, push-ups, hip raises and planks. Train at least twice a week and make the exercises gradually harder. You can do that at home with your own body weight or at the gym with weights.

What is the best strength training for menopausal women?

Compound exercises for the large muscle groups, two to three times a week with a gradual build-up, give the best results. Research shows that more vigorous training after menopause can also be safe and effective, provided it is built up properly and done with correct technique.

Can you still get toned after 55?

Yes, muscles respond to training at any age. In the LIFTMOR study the average age was 65, and both strength and bone density increased measurably within eight months. Do expect a gradual build-up: the first visible results usually appear after a few weeks to months.

How do you get a flat stomach during menopause?

Not with ab exercises alone: belly fat decreases through the combination of healthy eating with enough protein, strength training, daily exercise and good sleep. Because of hormonal changes, your body stores fat more readily around the belly; why that happens you can read in our article on the menopause belly.

How often should you do strength training during menopause?

At least twice a week, in line with the physical activity guidelines of the Gezondheidsraad. Two to three sessions of 20 to 30 minutes with a rest day in between are enough for preserving muscle, stronger bones and a more active metabolism.

Can you do strength training if you've never exercised before?

Yes, the home programme in this article is suitable for beginners: all exercises use only your own body weight. Start with two sets per exercise and build up gradually. If you're unsure because of injuries or health problems, first talk to your GP (huisarts) or a physiotherapist.