Guidance

Strength Training in Perimenopause and Menopause

Kylie Han

Hormonal fluctuations during perimenopause and menopause accelerate the loss of muscle mass and bone strength, making strength training even more important for your health.

Published:

May 12, 2025

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When you reach perimenopause and menopause, your estrogen levels decline. Estrogen not only supports your reproductive system but plays a key role in cardiovascular and bone health. As estrogen decreases, your risk for a range of health issues increases. In particular, perimenopause and menopause speed up the loss of muscle mass and bone density, which is why strength training is critical. Here’s why strength training matters during this life stage.

What happens during perimenopause and menopause

Perimenopause, also referred to as menopausal transition, is the stage before menopause takes place when your reproductive system gradually stops producing eggs (1). This stage can last anywhere from a few months to several years, with the average duration being 2 to 4 years. After 12 consecutive months without a menstrual period, perimenopause ends and you have officially reached menopause.

During perimenopause, the levels of estrogen and progesterone–the two sex hormones crucial to reproductive and sexual health–fluctuate unevenly. This hormonal imbalance can produce symptoms such as hot flashes, mood swings, weight gain, and more. Furthermore, low estrogen levels increase the risk of osteoporosis and cardiovascular disease.

Why strength training matters during perimenopause and menopause

Loss of muscle mass is a natural part of aging. From ages 30 to 50, adults lose between 3% to 8% of their muscle mass per decade, and up to 5% to 10% after age 50 (2). For women in perimenopause and menopause, the drop in estrogen makes these changes more pronounced. Postmenopausal women lose muscle more quickly, and gaining it back becomes more difficult. Weight gain and an increased risk of bone loss and osteoporosis are also more likely.

>>MORE: Why Do I Have Horrible Perimenopause Symptoms? (Plus, 30+ Ways to Find Relief)

Here’s why strength training is essential:

Preserves muscle mass: Since muscle loss accelerates during menopause, strength training helps slow this process, maintaining strength and supporting balance, agility, and overall health.
Supports bone health: Loss of bone density is another symptom of menopause. Resistance training and high-impact exercises like jumping jacks, running, and jumping rope place stress on your bones, building and maintaining their density, lowering the risk of fractures and osteoporosis (3).
Builds metabolism: While cardio and aerobic exercise are beneficial, they should be paired with strength training exercises. When you lose weight without strength training, you may also lose muscle mass. Strength training helps maintain muscle, boost metabolism, and lose fat. A higher metabolism means you burn more calories, counteracting menopause-related weight gain.
Boosts mental health and energy: Exercise triggers the release of endorphins, which help relieve pain, reduce stress, and improve mood (4). It also contributes to better sleep quality.
Maintains joint health: Building stronger muscles protects joints by improving joint stability. Regular exercise enhances mobility, flexibility, and balance.

What your strength training routine should include

Strength training should involve weight lifting and high-interval training. One study suggests resistance training two times a week may not be enough to change body composition in postmenopausal women (5). To build muscle, more frequent or intense training may be necessary, but you should aim for at least 2 hours and 30 minutes of training per week (6). A routine with heavy weights, multiple sets and repetitions, and full body exercises that target major muscle groups is the most effective in developing muscle mass. You can use machines at the gym, free weights, resistance bands, or bodyweight exercises to create a routine you can do 2 to 3 times a week. It may be helpful to consult a personal trainer or join a class to ensure proper form and injury prevention.

Cardio and aerobic exercise should still be part of your routine. Research suggests that high-intensity interval training (HIIT) may be a better way to get your cardio after menopause, but further studies are still needed to confirm its full benefits in postmenopausal women (7). HIIT workouts involve short bursts of intense exercise followed by brief recovery periods.

Strength training in perimenopause and menopause: the bottom line

Strength training is one of the most effective ways to counteract the muscle and bone loss from menopause. It helps preserve muscle, support bone health, manage weight, reduce the risk of chronic conditions like diabetes and osteoporosis, and improve both physical and mental well-being.

While exercise is critical to supporting your health, it’s important to listen to your body, especially if you’re experiencing any fatigue, joint pain, or other menopause-related symptoms. Strength training is a powerful tool to help you thrive during this life stage.

About the author

Kylie Han is a writer from Oakland, California. She's the SEO Manager at The Infatuation, where she loves to support the work of writers and highlight local restaurants. She is also a contributing writer at The Infatuation and is excited to get involved in reproductive health, a passion of hers.

Sources

About the Oova Blog:
‍Our content is developed with a commitment to high editorial standards and reliability. We prioritize referencing reputable sources and sharing where our insights come from. The Oova Blog is intended for informational purposes only and is never a substitute for professional medical advice. Always consult a healthcare provider before making any health decisions.

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