The Benefits of Resistance Training in Menopause (& Beyond)

Menopause marks a significant transition in a woman’s life, bringing with it a range of physical changes that extend beyond reproductive health. Reduced oestrogen levels influence muscle mass, bone density, joint health and overall functional capacity. While these changes are a normal part of ageing, there are ways in which we can positively impact the musculoskeletal changes through resistance training.

Resistance training is one of the most effective ways to preserve strength, muscle mass, mobility, bone health and independence during and after menopause. Resistance training includes any exercise which opposes a force or load – and therefore applies to various programs such as Clinical Pilates (Physio-Led Exercise), GLA:D and other forms of strength training.

Why Menopause Affects Muscles, Bones and Joints

Oestrogen plays an important role in maintaining muscle, bone remodelling and connective tissue health. When levels decline during menopause, a sequelae of changes follow:

• Muscle mass decreases – a process known as sarcopenia
• Bone density is reduced – increasing the risk of osteopenia and osteoporosis
• Joint health can deteriorate – due to reduced cartilage protection and changes to tendon elasticity

Without intervention, women can lose muscle mass and bone density to a point that significantly impacts strength, balance and proprioception (knowing where your body is in space). Ultimately, this can lead to a decrease in ability to perform previously standard day to day tasks.

Why Resistance Training is Essential

Resistance training involves challenging the muscles through external load (springs or weights), resistance bands or even performing bodyweight exercises.

For menopausal and post-menopausal women, it provides several key benefits:

• Preservation and development of muscle mass – increased strength enhances daily function, enabling you to do the tasks (and hobbies!) you want to do
• Improved bone density – weight bearing and resistance-based exercises stimulate bone formation and slow mineral loss, reducing fracture risk
• Metabolic health support – increased lean muscle mass elevates resting metabolic rate (the calories burned whilst your body is at rest). Higher muscle mass therefore assists with weight management – a common challenge during menopause
• Improved balance and stability – stronger lower limb and core muscles reduce fall risk – a key consideration in maintaining long term mobility
• Joint protection – well-conditioned muscles offload stress from joints, which can help manage or prevent functional decline from conditions like osteoarthritis 

Implementing Resistance Training Safely

A successful resistance program does not require heavy lifting from the outset. The focus should be on correct technique, gradual progression and targeting all major muscle groups. Our general recommendations include:

• Train consistently – The Australian Guidelines for Adults and Older Australians recommend muscle strengthening as part of daily physical activity on at least two days per week
• Prioritise form to ensure effective muscle activation and reduce injury risk
• Include variety – incorporating lower body, upper body and core strengthening in your program
• Progress gradually – increase resistance over time with graded exposure. Progression is mostly suitable when the final repetitions feel manageable, without compromising quality of movement

For optimal results and safety, particularly for those with pre-existing health conditions, programs should be tailored in consultation with a Physiotherapist or qualified exercise professional.

Key Takeaways 

Menopause does not have to mean a decline in strength, mobility or confidence. Resistance training is an evidence-based, highly effective way to protect muscle mass, strengthen bones, improve joint health and maintain independence well into later life. While cardiovascular exercise remains important for heart health, resistance training uniquely addresses the musculoskeletal changes associated with menopause. Starting now — and maintaining minimum twice weekly strength sessions – is an investment in long-term health and quality of life.

Book Your Appointment Today

If you’re considering beginning a resistance training program, at Inner Strength Bayside, our Physiotherapists can help design a safe, personalised plan tailored to your goals and health needs.

You don’t need a referral to see us. Contact us on 8555 4099 or CLICK HERE to book online.