Menopause. It’s a word that often gets whispered like it’s some sort of bad secret. But let’s get real, it’s a massive transition that every woman will experience. And with that transition comes hormonal shifts that can feel like they’re completely out of your control. Hot flushes, mood swings, weight gain, fatigue - it’s a hormonal rollercoaster.
But there is hope on the horizon…weightlifting (or strength training) can be bit of a game-changer. Yes, lifting heavy weights (not just the little dumbbells), can help regulate hormones and make this stage of life significantly easier. If you’ve been avoiding the gym or sticking only to cardio, it’s time to rethink your approach. Let’s take a look at why.
1. Weightlifting Helps Balance Estrogen & Boosts Testosterone
During perimenopause and menopause, estrogen levels start fluctuating and eventually decline. Estrogen plays a massive role in everything from metabolism to bone health to mood regulation. The problem? When it drops, you might notice increased fat storage (especially around the midsection), muscle loss, and a sluggish metabolism.
Here’s where weightlifting can help your body: resistance training has been shown to increase testosterone and growth hormone levels, both of which can help counteract the effects of low estrogen. Testosterone isn’t just for men by the way, it’s crucial for women too, helping with muscle maintenance, fat loss, and energy levels.
A study quoted by the National Library of Medicine found that resistance training was effective (differing levels required if pre- or post-menopausal) to help with the physical effects of the menopause process.
So, by incorporating heavy lifting into your routine, you’re giving your body the tools to maintain strength, regulate fat distribution, and keep energy levels high.
2. Weightlifting Can Increase Insulin Sensitivity & Reduce Belly Fat
Another major player in the menopause transition - insulin resistance. As estrogen declines, women often become more insulin resistant, meaning their bodies store fat more easily, especially around the belly. This isn’t just an aesthetic issue; visceral fat (fat around the organs) increases the risk of type 2 diabetes and heart disease.
Weightlifting is one of the most effective ways to improve insulin sensitivity, helping your body process carbohydrates more efficiently and reduce fat storage. Research published in Diabetes Care found that women who engaged in regular resistance training had better insulin sensitivity and lower visceral fat levels compared to those who only did cardio or remained sedentary.
This means lifting heavy can directly combat one of the biggest metabolic challenges of menopause. And let’s be frank, who doesn’t want to keep belly fat in check while staying strong and energized?
3. Weightlifting Supports Bone Health & Reduces the Risk of Osteoporosis
Osteoporosis is a serious concern for women going through menopause. With estrogen levels dropping, bone density decreases, putting women at higher risk for fractures and osteoporosis. The idea that lifting weights is just about building muscle is outdated, it’s also about protecting your bones.
When you lift heavy, you create mechanical stress on your bones, which signals them to become stronger and denser. A study published in Osteoporosis International found that women who performed heavy resistance training at least twice a week appeared to increase their bone mineral density and significantly reduce their risk of fractures.
If you want to maintain an active, independent life well into your later years, lifting heavy weights isn’t optional, it’s essential. Strong muscles and bones mean fewer injuries, better posture, and a lower chance of experiencing debilitating fractures as you age.
How to Get Started with Weightlifting During Perimenopause & Menopause
Now that you know why weightlifting is a must, how do you start?
1. Prioritise Progressive Overload – To build strength and muscle, gradually increase the weight you lift over time. Aim for compound exercises like squats, deadlifts, presses, and rows.
2. Train at Least 3 Times a Week – Two to three sessions a week can produce incredible results. You don’t need to spend hours in the gym…quality over quantity.
3. Focus on Recovery – Recovery becomes even more important during menopause. Get enough sleep, eat enough protein, and consider mobility work to keep joints healthy.
4. Lift HEAVY – Don’t be afraid to challenge yourself. You should be lifting weights that feel difficult by the last few reps. No, you won’t get bulky! Women don’t have the testosterone levels required for that.
The Bottom Line: Strength Training is Non-Negotiable
Perimenopause and menopause don’t have to mean weight gain, low energy, or feeling out of control in your own body. By incorporating strength training into your fitness routine and fitness plan, you’re actively supporting your hormones, metabolism, and long-term health. Lifting heavy isn’t just about aesthetics, it’s about taking control of your body and aging in the strongest way possible.
So, if you’ve been hesitant, consider this your sign to start lifting. Your body and your future self will thank you.
Challenge Fitness Oswestry specialises in Strength Training, Olympic Weightlifting and Progressive Fitness Training for all abilities. Helping you achieve your fitness, confidence and body goals.
If you have any questions, contact Head Coach Claire on 07393 195353.
To book a session click HERE