Your Menopause Nurse

The Importance of Exercise During Menopause: Strength & Resistance Training for Wellbeing

Menopause is a transformative phase in a woman’s life, bringing a host of physiological changes that can impact physical and mental health. While symptoms such as hot flushes, mood swings, and sleep disturbances can be challenging, one of the most powerful ways to support the body and mind during this transition is through regular exercise, especially strength and resistance training.

Why Exercise Matters During Menopause

Menopause is marked by a decline in oestrogen levels, which can contribute to various health concerns, including:

• Bone Density Loss: The risk of osteoporosis increases as oestrogen levels drop, making bones more susceptible to fractures.
• Muscle Mass Reduction: With age, muscle mass naturally decreases, leading to reduced strength and mobility.
• Weight Gain & Metabolism Changes: Hormonal fluctuations can contribute to weight gain and a slower metabolism.
• Heart Health Risks: Oestrogen helps protect the cardiovascular system, so its decline may increase the risk of heart disease.
• Mood & Mental Wellbeing: Anxiety, depression, and mood swings are common during menopause, often exacerbated by poor sleep quality.

Despite these challenges, maintaining an active lifestyle is essential. However, statistics show that 23% of women aged 45-54 are inactive, indicating a significant drop in physical activity during menopause. This reduction in movement can exacerbate symptoms, highlighting the need for targeted exercise strategies. 

The Role of Strength & Resistance Training

While all forms of physical activity are beneficial, strength and resistance training are particularly important during menopause. Here’s why:

1. Protecting Bone Health

Weight-bearing exercises such as squats, lunges, and weightlifting stimulate bone growth and prevent osteoporosis. A decline in oestrogen accelerates bone loss, but research from the University of Exeter found that resistance training can improve hip function by 19%, flexibility by 21%, and balance by 10%—critical for long-term bone health.

2. Preserving & Building Muscle Mass

Resistance training - including bodyweight exercises, resistance bands, and lifting weights - helps combat muscle loss and improves overall strength. Since 80% of women experience menopausal symptoms, maintaining muscle mass can improve mobility and energy levels, easing some of these challenges.

3. Enhancing Metabolism & Weight Management

Muscle tissue burns more calories than fat, even at rest. By building muscle through resistance training, you boost metabolism and support healthy weight management - especially crucial as hormonal changes slow metabolism.

4. Boosting Heart Health

Strength training supports cardiovascular function by improving circulation, lowering blood pressure, and reducing the risk of heart disease. Given that oestrogen naturally helps protect heart health, exercise becomes even more vital post-menopause.

5. Supporting Mental Health & Hormonal Balance

Exercise stimulates the release of endorphins, the “feel-good” hormones that help combat stress, anxiety, and depression. A survey revealed that 57% of women reported a decrease in physical activity levels during menopause, which can negatively affect mental health. Resistance training and other forms of exercise help counteract these effects, providing emotional resilience.

Practical Tips for Incorporating Strength Training

• Start Light & Progress Gradually: If new to resistance training, begin with light weights or resistance bands and increase the intensity over time.
• Prioritise Form & Technique: Proper form is crucial to prevent injuries and maximise benefits.
• Mix It Up: Combine bodyweight exercises, free weights, machines, and resistance bands for a balanced routine.
• Stay Consistent: Aim for at least two to three sessions of strength training per week, complementing it with aerobic exercise like walking or swimming.
• Listen to Your Body: Adjust workouts as needed, prioritising recovery and rest when necessary.

Conclusion

Menopause is a time of change, but it doesn’t have to mean a decline in health or vitality. Strength and resistance training provide a powerful way to navigate this transition with resilience and confidence. By embracing movement, you support your body’s natural strength and set the foundation for long-term wellbeing. The University of Exeter’s research underscores the benefits of resistance training for women aged 40-60, showing improvements in lower limb strength and balance. Additionally, evidence suggests that yoga and aerobic exercise can further enhance menopausal symptom management.