Fitness Training for Women in Menopause: Why Strength Matters More Than Ever
- darrenradford
- Aug 15
- 2 min read
Menopause is often framed as a time of loss—declining estrogen, reduced bone density, and a slowing metabolism. But leading experts like Dr. Stacy Sims emphasize that it’s also an opportunity. With the right approach, women can build strength, resilience, and vitality that carries well into later life.
The key? Resistance training. But here’s the nuance: resistance doesn’t have to mean barbells alone. Whether through calisthenics (bodyweight strength) or traditional external lifting (dumbbells, kettlebells, barbells), the science shows that what matters is intensity, progression, and consistency.
Why Strength Training Is Non-Negotiable
As estrogen declines, women face:
Accelerated muscle loss (sarcopenia)
Reduced bone density (osteopenia/osteoporosis risk)
Shifts in body fat storage (more central/abdominal)
Changes in recovery and adaptation
Strength training directly counters these by:
Stimulating muscle protein synthesis
Increasing bone-loading strain
Boosting metabolic rate and glucose control
Improving balance, posture, and functional independence
Dr. Sims recommends a “train heavy, rest well” approach: 3–5 exercises, 3–5 reps, 3–5 sets, with 3–5 minutes rest. This heavy, intentional style provides the strongest stimulus for adaptation during and after menopause.
Two Pathways to Strength: Weights and Calisthenics
1. External Resistance Training
Examples: Squats, deadlifts, bench press, overhead press, kettlebell swings.
Benefits: Easy to quantify load and progression; maximal bone and muscle stress; widely studied in research.
2. Calisthenics (Bodyweight Resistance)
Examples: Pull-ups, dips, Bulgarian split squats, push-ups, ring rows, pistol squats, core levers.
Benefits: Builds joint stability, coordination, and movement quality; highly accessible (minimal equipment); naturally functional and skill-based.
Science supports both—as long as exercises are performed with high effort, close to fatigue, and progressed over time. For calisthenics, this might mean moving from incline push-ups to floor push-ups to weighted push-ups, or from assisted pull-ups to unassisted to weighted.
Beyond Strength: The Menopause Fitness Blueprint
High-Intensity Intervals (HIIT)
Short bursts of effort (e.g., sprints, bike intervals, plyo push-ups) improve cardiovascular health, glucose regulation, and power output.
Impact & Bone Loading
Add plyometric or weight-bearing drills: jump squats, bounding, skipping, or kettlebell swings. These preserve bone density and reduce osteoporosis risk.
Balance & Flexibility
Single-leg stands, yoga-inspired flows, or crawling patterns improve stability and prevent falls.
Recovery & Stress Management
Adequate protein (1–1.5 g/kg/day distributed throughout the day ideally), sleep, hydration, and practices like breathwork or mobility work support adaptation and reduce hot flash triggers.
A Sample Weekly Structure
2–3 Strength Sessions (30–45 mins):
Option A (Weights): Deadlifts, squats, bench press, overhead press, kettlebell swings
Option B (Calisthenics): Pull-ups, dips, split squats, push-ups, ring rows, pistol squat progressions
1–2 HIIT Sessions: Sprint intervals, rowing erg sprints, plyo circuits
2–3 Low-Intensity Days: Brisk walking, swimming, mobility sessions
Daily: Balance drills, stretching, core control work
Key Takeaway
Menopause isn’t a time to back off—it’s a time to train smart.
Strength is non-negotiable—whether you choose barbells or bodyweight.
Progression matters more than the tool.
Blending calisthenics and lifting often yields the best results: weights provide maximal loading, while calisthenics sharpen control, coordination, balance, core and accessibility.
The message is simple: don’t just move, move with purpose, intensity, and progression. Menopause can be a launchpad for the strongest, most resilient version of you yet.
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