For Menopause Awareness month, I want to talk about a really important topic for women in perimenopause and beyond – strength training. Whether you have never lifted a weight before or have some experience, this is something you need to prioritise.
Why Strength Training Is Essential for Women Over 40
After the age of 30, our muscle mass naturally declines if we do not actively maintain it. For women in perimenopause and post menopause, this muscle loss can accelerate. But here is the good news: regular strength training, adequate protein and proper rest can not only prevent this decline but even increase lean muscle mass at this stage of life.
Maintaining muscle is not just about looking toned. Muscle protects our bones, reducing the risk of fractures if we fall. Fat tissue cannot offer the same protection. Lean muscle also boosts metabolism, increases everyday strength and makes daily tasks easier. No one wants to struggle to lift shopping, get out of a chair, play with grandchildren, or climb stairs. Strength training makes all of these easier and keeps you feeling capable and confident!
Getting Started With Strength Training
If you are new to strength training, it is never too late to start. Begin with light weights or your own body weight. For barbells, start with small weights, around 2.5 kilograms on each side and follow my guidance in our online fitness classes on gradually increasing. The key is progressive overload, where you gradually increase the weight or resistance over time to build strength and muscle safely.
Stick to one structured programme for at least four weeks, attending two sessions per week. This consistency allows you to see and feel your progress. Switching between different classes too often can make it harder to notice improvements, although any strength training is better than none.
Recovery: The Secret to Getting Stronger
Strength training works by creating small micro-tears in your muscles. Recovery is when your muscles repair themselves and become stronger. Make sure you:
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Stay hydrated
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Eat enough protein to support muscle repair
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Allow rest days between strength sessions
If you train the same muscle groups on consecutive days without recovery, you risk injury and will not gain the strength you want. Spread sessions across the week, for example Monday, Wednesday, Friday, or alternate upper and lower body workouts.
Strength Training for Everyday Activities
Strength is also about function. For example, preparing for skiing or other active hobbies requires leg and glute strength, core stability, and cardiovascular fitness. Classes like lower body strength, pilates, or high intensity workouts can improve endurance, balance and power. Mobility work is also important to release tension and prevent tight muscles.
Supplement Support: Creatine
Creatine is one of the most researched supplements for maintaining lean muscle and improving strength. It helps muscles generate energy for quick bursts, making lifting weights easier and aiding recovery. It may also have cognitive benefits. Consistency is key, with around 3 to 5 grams daily in powder or tablet form. Some people notice a slight increase in water weight at first, but this is temporary.
Final Thoughts
If you are not strength training currently, make it a priority. Start with small weights, follow online classes at your own pace, and aim for a minimum of two sessions per week. Even if you prefer cardio, strength training is vital for long-term health, bone protection, metabolism and everyday strength.
Starting somewhere is better than nowhere. Your future self will thank you.
Check out our full Q&A on strength training to dive deeper into this and where to start.
Strength is for life, not just for younger years. Let’s get lifting and protect our bodies now and in the future!
