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Why Mid Life Women Should Weight Train?

5 benefits of weight training during the menopause

Weight training, also known as resistance training or strength training, can offer several benefits for women during the menopausal transition. Engaging in regular weight training exercises can help mitigate some of the negative effects of hormonal changes and aging on the body. Here are five benefits of weight training during menopause:

  • Preservation of Bone Density: Weight training involves placing stress on the bones through resistance exercises, which stimulates bone remodelling and growth. This can help counteract the loss of bone density that often occurs during menopause, reducing the risk of osteoporosis and fractures.

  • Muscle Mass Maintenance: As women age, there is a natural decline in muscle mass, a phenomenon known as sarcopenia. Weight training can help counteract this muscle loss by promoting muscle growth and strength. Maintaining muscle mass is important for overall physical function, metabolism, and daily activities.

  • Metabolic Boost: Muscle tissue is metabolically active, meaning it burns calories even at rest. By increasing muscle mass through weight training, women can potentially boost their resting metabolic rate, making it easier to manage weight and body composition changes that can occur during menopause.

  • Improved Hormonal Balance: Engaging in regular weight training can help regulate hormonal levels, including insulin and cortisol. This can contribute to better blood sugar control, reduced stress, and improved overall hormonal balance, which can be particularly beneficial during the hormonal fluctuations of menopause.

  • Enhanced Mood and Well-being: Weight training has been shown to have positive effects on mood and mental well-being. It can help alleviate symptoms of anxiety and depression, which some women may experience during menopause due to hormonal changes. Exercise, in general, stimulates the release of endorphins, which are known as "feel-good" hormones.

  • Joint Health and Flexibility: Properly structured weight training programs can help improve joint health and flexibility. Strengthening the muscles around the joints can provide better support and stability, reducing the risk of joint pain and injuries.

  • Enhanced Posture and Balance: Weight training exercises that target core muscles and posture can help improve overall body alignment and balance. This becomes especially important as women age, as it can reduce the risk of falls and associated fractures.

It's important to note that women should approach weight training with proper guidance and supervision, especially if they are new to this form of exercise. Consulting a healthcare professional or a certified fitness trainer before starting a weight training routine is recommended to ensure that the exercises are safe and appropriate for individual needs and health conditions.


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