Resistance Training: The Greatest Gift a Woman Can Give Herself and Her Family During Menopause

While menopause is often viewed as a time of decline, it can actually be a turning point for renewed strength and vitality. Resistance training empowers women to take control of their changing bodies—boosting bone density, muscle strength, and confidence

Menopause is a natural stage in a woman’s life, but it brings many changes that can affect your body – especially your bones and muscles. You might notice weight gain, lower energy, mood swings, or aches. What many women don’t realize is that menopause also quietly weakens bones and reduces muscle strength. But the good news is: you can do something about it.

 

Resistance training (training with additional resistance than the body is accustomed to), is one of the best ways to stay strong and healthy before, during and after menopause. Let’s look at what happens to your body during menopause, and how resistance training can help you feel better, move better, and stay independent for years to come.

 

What Happens to Bones During Menopause?

Your bones are always changing. Old bone breaks down, and new bone forms. Before menopause, the hormone estrogen helps keep this process in balance. But after menopause, estrogen levels drop, and bones start to break down faster than new bone is made. This leads to weaker bones and a condition called osteoporosis, which makes them more likely to break or fractures. In fact, women can lose up to 20% of their bone density in the first 5–10 years after menopause. That means even a small fall can cause a serious injury like a broken hip or wrist. 

 

What Happens to Muscles During Menopause?

Just like bones, muscles also lose strength with age. This is called sarcopenia. Menopause can speed this up because estrogen also plays a role in keeping muscles healthy. Without it, women may lose muscle more quickly – sometimes without even noticing until daily activities feel harder. You may find it harder to carry groceries, climb stairs, or stand up without support. This loss of muscle can also lead to weight gain, slower metabolism, and balance issues.

 

But here’s the good news: you can build muscle at any age. Resistance training tells your muscles to grow and get stronger. It helps reverse the effects of aging and menopause on your body.

 

What is Resistance Training?

Resistance training simply means making your muscles work against some kind of force which is typically greater that what the body has accustomed to. This can be:

Lifting weights (dumbbells, barbells, or machines)

Using resistance bands

Doing bodyweight exercises like squats or push-ups

 

It’s not just about building big muscles. It’s about improving strength, balance, bone health, and energy. And you don’t need to spend hours in the gym. Just 2 to 3 sessions per week can make a big difference.

 

Why Resistance Training Is Different?

Cardio activities like walking or cycling, and gentle practices like Yoga or Pilates, absolutely have their place. They support heart health, improve flexibility, balance, and help manage stress, especially during the emotional ups and downs of menopause. But make no mistake: these activities alone are not enough to stimulate an increase in bone density.

Bones respond to load and pressure—forces strong enough to tell your body, “We need to stay strong.” Resistance training, with weights or resistance bands, provides exactly that. Without this kind of stimulus, bones have no reason to rebuild or get denser. Yoga, stretching, and cardio simply don’t challenge the bones in the same way.

This doesn’t mean you have to give them up. In fact, combining resistance training with yoga or walking creates a powerful routine for strength, flexibility, and mental well-being. But if your goal is to stay strong, prevent fractures, and protect your independence, resistance training is the non-negotiable piece of the puzzle.

 

Benefits of Resistance Training for Menopausal Women

1. Stronger Bones:

When you lift weights or do load-bearing exercise, it puts gentle stress on your bones. This tells your body to keep bones strong and may even increase bone density. It helps lower your risk of osteoporosis and fractures.

 

2. More Muscle and Strength:

Resistance training builds muscle, which helps with daily activities and keeps your metabolism higher. Strong muscles protect your joints, improve posture, and support your body better.

 

3. Better Balance and Fewer Falls:

Stronger legs and core muscles help you stay steady and prevent falls, one of the biggest causes of injury in older women.

 

4. Improved Mood and Energy:

Exercise releases feel-good chemicals in your brain. Many women report feeling happier, less anxious, and more energetic after starting strength training.

 

5. Joint and Back Support:

Building strength around your hips, knees, and back can ease joint pain and reduce the risk of injury.

 

6. Better Weight Control:

More muscle means you burn more calories, even at rest. This can help with menopause-related weight gain.

 

Getting Started: It’s Easier Than You Think

You don’t have to become a bodybuilder or lift heavy weights to get the benefits. Start small and build up slowly. Here’s how:

 

Start with 2–3 days a week. Focus on short sessions (20–40 minutes) that target your whole body.

Use light weights or bands. Start with something easy and increase gradually.

Do full-body moves. Exercises like squats, lunges, push-ups, and rows work many muscles at once.

Use good form. Move slowly and with control. If you’re unsure, ask a trainer or join a class.

Stay consistent. Results take time, but most women feel stronger in just a few weeks.

 

Meet Sneha, one of our clients at Befit Personal Training Studio, after menopause she noticed she was getting tired faster and struggled with daily chores. We recommended her to start with resistance training 3 times a week and gradually progressed her intensity. After three months, she felt more energetic and her body composition improved. She could carry heavy shopping bags, walk longer distances, and even fit better into her clothes. Her doctor also noticed her blood pressure and bone markers improved. And the best part? She felt proud and more confident in her body again.

 

Menopause may be a time of big change, but it doesn’t have to mean weakness. In fact, it can be a fresh start. Resistance training is one of the most powerful tools women can use to stay strong, healthy, and independent. You don’t need to do anything extreme. Just a little effort, a few times a week, can help rebuild your bones, restore your muscles, and boost your quality of life. You’ll feel the difference in your body and mind. And, NO, you will never be like muscular man after training with weights. That is simply not possible given the biological differences in ratio of testosterone (a male hormone responsible for muscle hypertrophy in male) and estrogen.

 

So, pick up those weights, stretch those bands, or just start with bodyweight squats in your living room. Every rep is a step toward a stronger you.