Weight Training After The Menopause

Menopause weight training

Weight training after menopause is particularly important. The reduction of hormone levels with age has many effects on women’s health and well-being. When going through menopause, exercise is an effective tool for combatting many of the challenges posed.


Menopausal changes include mood fluctuations, slower metabolism, and guarding against the risk of certain injuries and conditions. Here we focus on the core benefits of weight and resistance training after menopause.

1. Benefits bone health

A by-product of declining oestrogen levels is a decline in the body’s ability to assimilate calcium, which increases the risk of osteoporosis and injury. Alongside upping dietary intake of calcium-rich foods, and taking a calcium and vitamin D supplement, weight and resistance training are vital steps in protecting bone health.

Strength training helps to increase bone density, thus helping to develop stronger bones. Even the addition of ankle weights during a walk or hike can greatly enhance the benefits of these activities.

2. Weight training boosts metabolism

A reduction in muscle mass and metabolic function occur with ageing, and these markers are most pronounced after menopause. The hormonal shifts cause the metabolism to slow considerably.

A way to slow the metabolism is to use strength and weight training to develop muscle mass. A higher muscle-to-body fat ratio results in a faster metabolism, which helps you to lose weight during menopause.

It is a myth that women will get bulky muscles from weight training. Not only would a significant surplus in calorific intake be required, but women also lack sufficient testosterone. Weight and strength training raises the metabolism and burns calories during the training session, continuing to burn energy at a higher rate for hours after the workout.

3. Reduces the risk of injury

Weight and strength training conditions and strengthens the muscle and tendons. Sufficient stretching exercises (such as yoga) also add flexibility and elasticity. This heightens the overall functionality of the body and reduces the risk of injuries that become more common with age.

Beginners who have never used weights or participated in resistance training should source a well-qualified trainer, or taught gym class. This ensures they work correctly and safely and produces optimum results, without the risk of harm.

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