Menopause and Muscle: How Strength Training Supports Hormones, Mood & More

Strength Training for Menopause: Why Muscle Is Your Midlife Superpower

When most people hear the words strength training, they picture a sweaty bloke named Dave grunting under a heavy barbell.

But here’s the truth: strength training is one of the best things you can do for your body and your brain during menopause. And no, it doesn’t mean flipping tyres or bench pressing your partner.

Menopause and Muscle: What You Need to Know

Menopause throws enough at us. Hot flushes. Night sweats. Brain fog. Mood swings. A slower metabolism. Not to mention stubborn belly fat, brittle bones, and aching joints.

But there’s good news—muscle can help with all of it.

The Benefits of Strength Training in Menopause

Hormone Helper

Strength training helps balance insulin and cortisol levels. It also boosts human growth hormone, which supports tissue repair and recovery. Plus, it helps your body handle oestrogen changes better, so you feel more stable—physically and emotionally.

Brain Booster

Resistance training increases blood flow to the brain and lifts dopamine and serotonin levels. That means a better mood, sharper thinking, and less brain fog.

Metabolism Revver

Muscle burns more calories at rest than fat. So, the more lean muscle you have, the more efficient your metabolism becomes. That’s a game-changer when midlife weight gain seems inevitable.

Bone Strengthener

Postmenopausal women can lose up to 20% of their bone density in just 5 to 7 years. Lifting weights helps slow that down by building stronger bones and reducing your risk of fractures or osteoporosis.

Body Confidence Builder

Strength training helps you stand taller, feel more powerful, and carry yourself with confidence. And yes, that sleeveless top might just be your new favourite outfit.

Not Sure Where to Start? Start Here.

If you're new to strength work:

Begin with bodyweight exercises—squats, wall push-ups, or resistance bands. Pilates also counts. It’s great for building balance and reconnecting with your core.

If you’re getting back into it:

Use light dumbbells or kettlebells 2–3 times a week. Focus on functional moves—squats, lunges, rows, presses. They make everyday life easier, like lifting shopping bags or playing with the grandkids.

If you’re already lifting:

Keep going. Add progressive overload by increasing the weight or reps slowly. Focus on compound movements and make sure you’re getting enough protein and rest.

Do You Still Need Cardio?

Yes, but not instead of strength work.

Cardio is great for heart health and mental clarity. Walking, cycling, or dance classes all help. Just make sure you also include resistance training each week. That’s where the real magic happens in midlife.

4 Quick Tips to Help You Stay on Track

• Pair your workout with something fun—a playlist, podcast, or a workout buddy.
• Start small. Two sessions a week is more than enough to begin.
• Stay consistent. That beats going all-in and burning out.
• Track how you feel, not just how you look. More energy? Less pain? Better sleep? That’s progress.