Why Strength Training is a Total Game-Changer During Perimenopause & Menopause

3 Apr

If you’re somewhere in the whirlwind of perimenopause or menopause and wondering why your body suddenly feels like it’s running on low battery, you’re not alone. From energy dips to mood swings, sleep struggles to stubborn weight gain - it can feel like you’re not quite yourself anymore.

Here’s something I wish more people were shouting from the rooftops: strength training can make an ENORMOUS difference.

And no, I’m not talking about turning into a bodybuilder (unless you want to!) or lifting scary weights at the gym. I’m talking about simple, consistent strength training that helps you feel more energised, stronger, and in control of your body again.

So why is strength training such a powerful tool during perimenopause and menopause?

It helps you hang on to muscle (and build some, too)

First things first: yes, your body is changing and one of those changes is something called sarcopenia, or age-related muscle loss. We start to lose muscle mass from our 30s, and this speeds up significantly during perimenopause and menopause due to the drop in oestrogen.

Oestrogen plays a protective role in maintaining lean muscle. As it declines, so does our ability to maintain muscle without some kind of resistance training. Without intervention, women can lose up to 8% of their muscle mass per decade after age 30 (Janssen et al., 2002).

But here’s the good news: you can absolutely build muscle at any age. Strength training whether that’s bodyweight exercises, resistance bands, or lifting weights stimulates muscle fibres, encouraging growth and slowing that natural decline.

And more muscle means better balance, better posture, and fewer “why did I just tweak my back reaching for the teabags?” moments.

It boosts metabolism and helps manage weight

Let’s talk metabolism. You might have noticed that the things that used to help you maintain your weight don’t work quite the same anymore. That’s not your imagination.

With less muscle mass and changing hormones, your basal metabolic rate (BMR) naturally slows down. This means your body burns fewer calories at rest often leading to fat gain, especially around the belly.

Here’s where strength training works its magic: muscle is metabolically active tissue. That means the more muscle you have, the more energy (calories) your body burns just doing everyday stuff. Research shows that strength training can increase resting metabolism by 7-8% with just 10 weeks of training (Campbell et al., 1994).

Plus, the after-effect of a good strength workout (known as EPOC, or excess post-exercise oxygen consumption) means you keep burning energy even after your workout is over.

So, instead of focusing on punishing cardio, strength training gives you a smarter, hormone-friendly way to support weight management and energy levels.

It helps protect your bones

This one’s a biggie. As oestrogen drops during menopause, bone density can decrease by up to 20% within 5–7 years, leaving you at greater risk for osteopenia and osteoporosis (NAMS, 2021).

The good news? You’re not powerless here.

Strength training places gentle, controlled stress on your bones which encourages them to rebuild and stay strong. It’s like giving your bones a reminder to keep doing their job. Studies have shown that regular resistance training improves bone mineral density, especially in postmenopausal women (Watson et al., 2015).

And you don’t need to lift super heavy. Bodyweight exercises, resistance bands, and moderate weights done consistently all count. This is your insurance policy against falls and fractures down the line.

It helps fight fatigue (yes, really)

Now I know what you might be thinking: “I’m already exhausted, and you want me to work out?!”

I completely get it but trust me it works. I am the proof and I’ve seen it work for my clients too!

Strength training can actually help reduce fatigue over time. Studies have found that resistance training improves overall energy levels, sleep quality, and even symptoms of depression in midlife women (Kelley et al., 2009).

The key is consistency and starting small. A couple of short sessions a week can build momentum. As you get stronger, your energy starts to shift. Your body works more efficiently. You start sleeping better. And you feel a bit more like you again.

It supports your brain and mood

Let’s be honest menopause can really mess with your head. Brain fog, low mood, anxiety, forgetfulness… it’s not just in your imagination.

That’s partly because oestrogen and progesterone don’t just affect your reproductive system, they also play a role in regulating mood and cognitive function. When they drop, so can your ability to manage stress, concentrate, and stay emotionally balanced.

But guess what I’m going to say? Exercise, especially strength training has been shown to improve brain function and emotional wellbeing. It increases the production and receptiveness of feel-good neurotransmitters like serotonin, dopamine, and endorphins. One study even found that resistance training improved memory and executive function in older women (Liu-Ambrose et al., 2010).

So, while lifting weights might not fix everything overnight, it can absolutely help clear the fog and lift your mood over time.

So, where do you start?

The beauty of strength training is that it’s so adaptable. You don’t need to join a gym or start lifting massive weights. You just need a plan that works for you, your body, and your goals.

Start with:

✅ 2–3 short sessions per week
✅ Simple exercises like squats, lunges, presses, and rows
✅ Progressing slowly over time as you get stronger

If you're unsure where to begin or how to train in a way that supports your hormones, I'm here to help. Whether you're brand new to this or picking it back up after a long break, we can build a routine that helps you feel energised, supported, and strong from the inside out.

Strength training during perimenopause and menopause isn’t just about looking toned. It’s about reclaiming your energy, protecting your long-term health, and supporting your body and mind through one of life’s biggest transitions.

And remember it’s never too late to start.