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Stay strong!
Menopause — commonly referred to as “the change” because menstruation permanently stops — is associated with a slew of symptoms, including sleeplessness, weight gain, plummeting energy, increased risk of heart disease, insulin resistance and mood fluctuations.
While many women turn to hormone therapy, medications and alternative treatments like acupuncture and hypnosis, experts say maintaining muscle mass through strength training is key for this transition.
“Strength training is crucial during perimenopause and menopause as it helps counteract muscle loss, supports metabolism, preserves bone density and enhances joint health — areas that naturally decline with hormonal shifts,” Rachel Vaziralli, director of fitness design at Orangetheory Fitness, told The Post.
Perimenopause typically starts in the late 40s and can last for several years. During this time, women experience irregular periods and fluctuating hormone levels, especially estrogen. This is when many of the familiar symptoms of menopause, like mood swings and vaginal dryness, tend to occur.
In addition to arid and irritable conditions, these hormonal fluctuations can cause muscle deterioration, making strength training before and during menopause a critical preventative measure.
“Sarcopenia, or the age-related decline in muscle mass and strength, accelerates during menopause due to a drop in estrogen levels. Estrogen plays a vital role in maintaining muscle tissue, and its reduction can lead to diminished strength, slower metabolism and increased fall risk,” Brittany Leboeuf, PhD, applied exercise physiologist and research scientist at Orangetheory Fitness, told The Post.
Lebeouf noted that integrating weightlifting, resistance bands and bodyweight exercises like squats, lunges and push-ups is an effective way to combat sarcopenia.
These movements simultaneously support bone density, posture and stability. “Unlike in earlier life stages, strength training now serves as a key preventative measure against osteoporosis, injury risk and loss of functional independence,” said Vaziralli.
Strength training may also help offset the insomnia that often accompanies perimenopause and menopause. A 2022 study showed resistance training had a slight edge in enhancing sleep efficiency in sleepless older adults compared to aerobics.
Menopause is officially reached when a woman has gone 12 consecutive months without a period, signaling her ovaries have stopped producing significant amounts of estrogen. The average age of menopause is 51 in the US.
Postmenopause begins after that 12-month period and lasts for the rest of a woman’s life.
LeBeouf said that women in any stage of menopause should engage in strength training exercises at least two days per week “to preserve muscle mass, bone density and metabolic function.” She reports that consistent strength training “is key to maintaining strength and mobility during menopause.”
The Physical Activity Guidelines for Americans state that adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Coupled with strength training, moderate-intensity physical activity like cardio can help slow the natural decline in cardiovascular fitness that happens with age.
“At Orangetheory, we observe that women in the perimenopause and menopause stages who engage in regular cardiovascular training often exhibit higher aerobic fitness compared to their age-matched peers who are less active,” Leboeuf previously told The Post.
It appears that strength of the body supports resilience of the mind. “Regular physical activity can help alleviate stress, anxiety and depressive symptoms, which may intensify during menopause due to hormonal fluctuations,” she added.
So, what are the consequences of missing out on muscle-making?
“Neglecting strength training accelerates muscle and bone loss, slows metabolism, weakens joints and heightens the risk of injury and osteoporosis,” warned Vaziralli. “In combination [with skipping cardio], avoiding both can significantly impact long-term health, energy levels and overall independence.”
While adequate fitness is critical to women’s wellness, Leboeuf stressed the importance of a holistic approach to menopause.
“Many women find that adjustments in their overall lifestyle — such as reducing or eliminating alcohol, modifying their workout routine or prioritizing sleep and stress management — can positively influence their health and help them navigate this transition with more ease. By focusing on the bigger picture, women can enhance their physical health and overall quality of life.”
In addition to strength training, a study found that menopausal women who make swimming in cold water part of their routine report significant improvements in their physical and mental health.
