By Kassia Garfield, MaxStrength Fitness
Menopause is a natural biological process that marks the end of a woman’s reproductive years. Typically occurring between the ages of 45 and 55, menopause brings with it a host of physical and hormonal changes—many of which can have significant effects on a woman’s body composition, bone health and overall well-being. One of the most effective ways to combat these changes is strength training, good nutrition and sleep. But every perimenopausal woman will laugh at those three things being easy. Totally understand! Sleep can be one of the biggest struggles, but it helps with weight control, memory and body recovery. It can take years for hormones, weight struggles and sleep issues to settle around this time. It is frustrating and takes patience. But, being kind to yourself and focusing on the things you can control are important.
Why Strength Training Matters During Menopause
As estrogen levels decline during menopause, women may experience a decrease in bone density and muscle mass, an increase in abdominal fat and a slower metabolism. These shifts can lead to an increased risk of osteoporosis, cardiovascular disease and weight gain. Strength training, also known as resistance or weight training, can counteract many of these changes. It is never too late to start!
Regular strength training helps build and maintain muscle mass, which naturally decreases with age. More muscle mass leads to a higher resting metabolic rate, which helps control weight gain. Additionally, strong muscles support joint health, improve balance and reduce the risk of falls and fractures—a critical concern as bone density tends to decline post-menopause.
One of the most pressing concerns for menopausal women is bone loss. According to the National Osteoporosis Foundation, women can lose up to 20% of their bone density in the five to seven years after menopause. Strength training places-controlled stress on the bones, stimulating the cells responsible for bone growth. This can slow or even reverse the loss of bone density, especially when combined with adequate calcium and vitamin D intake. Getting started with strength training before these hormonal changes start help reduce the loss of bone and continue to help maintain independence with age.
Mental and Emotional Benefits
Beyond the physical advantages, strength training can significantly improve mood and mental health. Menopause is often accompanied by mood swings, anxiety and depression due to hormonal fluctuations. Exercise, particularly strength training, promotes the release of endorphins—natural mood elevators. It also contributes to better sleep, improved self-esteem and a sense of empowerment, all of which can help women navigate this transitional phase more confidently. Often women around this age feel like they need to start taking care of themselves, as most children are growing and are out of the house. This is a good time to refocus on personal health, good habits and being as healthy as possible to enjoy retirement.
How to Get Started Safely?
It’s never too late to start strength training. For beginners, it’s wise to start with bodyweight exercises—like squats, lunges and push-ups—and gradually incorporate resistance bands or light weights. Ideally, strength training should be done two to three times per week, focusing on all major muscle groups. Working with a certified personal trainer or physical therapist can help ensure proper technique and reduce the risk of injury, especially for women with existing joint issues or osteoporosis. It might feel overwhelming, but starting small like committing to 1-2 things a week, finding an accountability buddy or just a 20-minute exercise video can help start creating these habits.
Strength training is far more than a fitness trend—it’s a vital tool for maintaining health, strength, and independence during and after menopause. Regular resistance training helps women counter the effects of hormonal changes and embrace this new chapter with confidence, resilience, and vitality. Research continues to show the benefits of heavy resistance training at every age, with greater muscle mass helping to reduce or even prevent many health conditions, especially later in life.
Here at MaxStrength Fitness of Niceville, we offer all one-on-one strength training, allowing for personal attention for those feeling like they need help or a steppingstone to start healthy habits. We can start seeing results in just 20 mins, twice a week!
-Kassia Garfield, Ed.D, PT, DPT, ATC, COMT, OCS, Cert. DN
Talk on Osteoporosis
Oct. 7 | 6 p.m. | The Salt and Story Bookstore
1103-B E. John Sims Pkwy., Niceville
Join Kassia Garfield for an informative discussion on osteoporosis—covering and understanding bone health, regeneration, prevention strategies and lifestyle habits that support strong, healthy bones. Attendees will also learn ways to manage and even reverse some effects of the condition.
