At a glance:
- Declining estrogen levels during menopause accelerate bone loss to as much as 3% per year and speed up muscle fiber breakdown—strength training is the most effective way to counter both.
- The LIFTMOR randomized trial showed that intense strength training increased lumbar spine bone density by 2.9% in just 8 months.
- ACSM recommends 2–3 strength training workouts per week at 70–85% of your maximum load to increase bone density.
- Adequate protein (1.2–1.6 g/kg per day), calcium and vitamin D support training results.
Menopause brings hormonal changes that accelerate both muscle mass loss and bone loss. Training during menopause—especially strength training—is proven to be the most effective way to manage these changes. In this guide, we explain why your body responds so quickly during menopause, how strength training slows this process and what kind of program delivers the best results.
How does training during menopause affect your bones and muscles?
Declining estrogen levels during menopause trigger two concerning processes: loss of muscle mass (sarcopenia) and bone loss (osteoporosis). Studies show that women lose approximately 1–3% of their bone density per year after menopause if they do not follow a targeted training program (Kohrt et al., 2004). Muscles respond similarly—a lack of estrogen accelerates muscle fiber breakdown and reduces muscle protein synthesis.
Strength training directly addresses both changes. The mechanical load that each lift, squat or press places on your skeleton stimulates osteoblasts—the cells that form bone—to become more active. At the same time, strength training increases IGF-1 levels, helping maintain muscle fiber diameter even when estrogen levels are low.
To learn more about the broader relationship between hormones and training, read Testosterone and training.
Why is strength training more effective than walking during menopause?
Aerobic training is highly beneficial for cardiovascular health, but your body needs mechanical overload to increase bone density. A randomized controlled trial (LIFTMOR) showed that high-intensity strength and jump training increased lumbar spine bone density by 2.9% and femoral neck bone density by 0.3% in postmenopausal women over eight months, while the group training at a moderate load showed no significant change (Watson et al., 2018).
Strength training also helps control body weight and fat distribution, which often shifts toward the abdomen during menopause. Fat burning and training explains in more detail why reducing body fat percentage requires resistance exercise, rather than simply burning calories through cardio.
Studies also confirm that regular strength training reduces the frequency of menopausal hot flashes. In a 15-week randomized trial by Berin et al. (2019), hot flashes decreased significantly compared with the control group.
How do you design a strength training program for menopause?
The American College of Sports Medicine (ACSM) recommends the following for women who are postmenopausal:
- Frequency: 2–3 strength training workouts per week, with at least one rest day between workouts
- Intensity: 70–85% of your one-repetition maximum (1RM) to increase bone density
- Exercises: compound movements—squats, deadlifts, bench presses and rows
- Progression: increase the weight by 2–10% as soon as you can complete the prescribed repetitions easily (Kohrt et al., 2004)
Estonia’s physical activity recommendations follow WHO’s international guidelines, which advise adults to do muscle-strengthening exercises at least twice a week (Health Board physical activity recommendations).
You can start strength training at any age—even if you have never trained with weights before. Women and strength training: Part I gives beginners clear guidance on which movements to learn first and where to start.
What happens if you do not start strength training?
Without resistance exercise, muscle mass declines by an average of 3–8% per decade from the age of 30, but the rate accelerates significantly after menopause (Maltais et al., 2009). This process, known as sarcopenia, increases the risk of falls and fractures—if you have osteoporosis, even one fall can cause a hip fracture.
A Cochrane systematic review of postmenopausal women found that those who regularly performed progressive strength training maintained significantly better physical function and balance than their peers who did not train (Liu & Latham, 2009). The bones of the spine and hip respond particularly well to strength training because they bear direct mechanical loads during training.
The benefits of strength training for children are also well established—Strength training and children explains why developing the habit early supports lifelong skeletal development and why strength training has no age limit.
Which nutrients support bones and muscles during menopause?
Strength training works best when your body has enough building materials. The following nutrients are important for supporting bones and muscles during menopause:
- Calcium: 1000–1200 mg per day (EFSA recommendation for women who are postmenopausal)
- Vitamin D: 800–2000 IU per day, especially in autumn and winter (consult your doctor)
- Protein: at least 1.2–1.6 g/kg of body weight per day for muscle recovery (Berin et al., 2019)
- Magnesium: supports bone mineralization and muscle contraction
Vitamin complexes designed for older adults can help meet calcium and vitamin D needs, especially during Estonia’s darker months, but they do not replace training or a balanced diet.
References
- Kohrt WM, Bloomfield SA, Little KD, Nelson ME, Yingling VR; American College of Sports Medicine. (2004). American College of Sports Medicine Position Stand: Physical activity and bone health. Med Sci Sports Exerc. 36(11):1985–96. PMID: 15570145
- Watson SL, Weeks BK, Weis LJ, Horan SA, Beck BR. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 33(2):211–220. PMID: 29173687
- Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Rubér M, Spetz Holm AC. (2019). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas. 126:55–60. PMID: 31027773
- Maltais ML, Desroches J, Dionne IJ. (2009). Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 9(4):186–97. PMID: 19584081
- Liu CJ, Latham NK. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev. (3):CD002759. PMID: 19588388
Frequently asked questions
At what age should you start strength training during menopause?
You can start strength training at any age—even at 60 or 70. The earlier you start, the more bone density and muscle you retain, but even starting later in life brings significant benefits.
Is strength training safe if you have osteoporosis?
Generally, yes, but your training load needs to be chosen carefully. Consult your doctor before starting, especially if you have been diagnosed with osteoporosis. Controlled strength training has been shown to improve bone density even in women with osteoporosis (Watson et al., 2018).
How many times a week should you do strength training during menopause?
ACSM recommends 2–3 strength training sessions per week, with at least one rest day between workouts to allow your muscles to recover. Building bone density requires a progressive increase in training load—the weight you lift needs to increase gradually.
Does strength training help with menopause symptoms?
Studies show that regular strength training reduces the frequency and intensity of hot flashes, improves sleep quality and boosts mood. It does not replace hormonal medication, but complements it well.
Is walking alone enough to protect your bones during menopause?
Walking supports overall health and is a good start, but building bone density requires mechanical overload. Scientific evidence clearly shows that progressive strength training is significantly more effective at countering bone loss than aerobic training alone.
Illustrative image: Valeri Vinograadov, “Mother”, 1999. Come and see it at ArtGym
