Strength training for women has gained more recognition in recent years, which is a positive shift. However, many women still face barriers that keep them from incorporating it into their routines—, at every age and especially during the perimenopause to menopause years, when it’s most crucial.
Many women feel strength training isn’t for them, choosing other forms of exercise instead. Some are intimidated and unsure where to start. Others believe lifting weights is only for men or competitive athletes. And many worry that strength training will make them “bulky” or change their bodies in ways they don’t want.
The reality? Strength training offers far more than just a sculpted physique or athletic performance. It’s essential for maintaining strength, bone density, and overall health. Overcoming these misconceptions is key to helping more women experience the lifelong benefits of lifting.
For women in perimenopause and menopause, it’s one of the most powerful tools for managing hormonal shifts, preserving muscle mass, and maintaining bone density (Ko & Park, 2021). In the next sections, I’ll break down how these hormonal changes impact the body and share five realistic, practical ways to build strength—without overhauling your entire routine.
The Impact of Hormonal Changes
Sarcopenia, which is the age-related loss of muscle mass, strength, and function, begins in your 30s. Your muscle mass decreases at a rate of 3-8% per decade, and an accelerated decline occurs after menopause due to hormonal shifts, particularly related to the drop of estrogen (Ko & Park, 2021). Without the intervention of strength training, a woman can lose up to 30-50% of their muscle mass by their eighties. As your body muscle mass decreases, your balance, coordination, and overall mobility also decline, which increases your risk of falls or soft tissue injuries.
Bone health is also affected during this time. Hormonal shifts cause bone density to decline, making the bone structure more brittle and frailer. This increases the risk of fracture, osteoporosis, and osteopenia. Declining muscle mass and a decrease in bone density impact metabolism. When you have less muscle mass, your metabolism decreases in function, causing a lower resting metabolic rate, reduced insulin sensitivity, and slower fat oxidation, making losing weight more challenging (Fragala et al., 2019; Luo et al., 2023).
While it may sound like there is no avoiding these combined effects of aging and hormonal changes, this is certainly not true. Studies have shown that by adding strength training to your fitness routine your body can maintain and increase muscle mass, bone density, and metabolic function even during perimenopause and menopause (Fragala et al., 2019). Below I explore realistic ways to build strength and fortify your body’s resilience for future decades.
5 Realistic Ways to Build Strength
1. Start with Bodyweight Movements
If you’re new to strength training or do not have access to equipment, bodyweight exercises are a great place to start. Movements like squats, push-ups, and planks build foundational strength while improving stability and coordination.
Example Progression:
- Squats: Begin with chair squats—lower yourself onto a sturdy chair, lightly touch the seat, and return to standing. Over time, progress to full bodyweight squats.
- Push-ups: Start with wall push-ups, then move to incline push-ups (hands on a counter or bench), and eventually, floor push-ups.
The best part? No gym required—these exercises can be done at home or while traveling!
2. Add External Resistance
Once you’re comfortable with bodyweight exercises, introducing dumbbells, kettlebells, resistance bands, or barbells helps build muscle more effectively. Strength training with resistance improves bone density and combats age-related muscle loss (Fragala et al., 2019).
Beginner Equipment Recommendations:
- A set of light and heavy dumbbells (or adjustable dumbbells)
- Resistance bands for joint-friendly strength work
- A kettlebell for full-body movements like deadlifts and swings
For best results, focus on compound exercises like squats, deadlifts, glute bridges, and shoulder presses, which all work multiple muscle groups at once.
3. Incorporate Functional Strength Movements
Functional strength exercises mimic everyday activities, making daily tasks easier and safer.
Real-Life Strength in Action:
- Deadlifts → Picking up groceries or lifting a laundry basket
- Farmer carries → Carrying shopping bags or holding a child
- Kettlebell swings → Quickly standing up or reacting to sudden movements
By training these patterns, you improve not just strength but also balance, coordination, and injury prevention.
4. Use Progressive Overload
Strength training is most effective when you gradually increase the challenge over time. This can be done by:
- Increasing weight or resistance
- Doing more reps or sets
- Slowing down the movement for more control
Example: If you start with 10lb dumbbells for squats, try 15lb after a few weeks. This small progression helps your body continuously adapt and grow stronger.
5. Prioritize Consistency & Recovery
Consistency is key to building strength, but so is rest and recovery. To maximize results:
- Strength train 2-4 times per week
- Prioritize quality sleep (7-9 hours per night)
- Fuel your body with protein-rich foods for muscle repair
Strength training is one of the most powerful tools for maintaining strength, energy, and independence as you transition through perimenopause and beyond. It improves muscle mass, protects bone density, supports metabolism, and helps you feel strong and capable in everyday life.
If you’re feeling overwhelmed, just start small. Even a few strength sessions per week can make a huge impact. And if you need guidance, I’m here to help. Let’s get stronger together—your future self will thank you.
References
- Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097.
- Fragala, Maren S., et al. “Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research 33.8 (2019): 2019-2052. DOI: 10.1519/JSC.0000000000003230.
Luo, X., Wang, Z., Li, B. et al. Effect of resistance vs. aerobic exercise in pre-diabetes: an RCT. Trials 24, 110 (2023). https://doi.org/10.1186/s13063-023-07116-3