During menopause, there’s a whole lotta change going on in the female body. Some are good, some are bad (and we’re not just talking about hot flashes and mood swings), and some notice them more than others, but pre-menopause and post-menopause are two quite different things.
One of the biggest concerns is the “natural” decline in muscle mass, strength, and balance as estrogen levels start to drop.
Notice the “s around natural? That’s because saying this decline is natural presupposes that we’re not challenging our bodies with some form of resistance training. And, if you ask me, our bodies were made to do some form of strenuous muscular work on a daily basis.
This decline, natural or not, which happens to many women, increases the risk of falls and fractures and decreases the overall quality of life. We have known for decades that physical activity counteracts these issues (and strength training is particularly effective), but how effective is resistance training in menopausal women really, and do pre-, peri-, and post-menopausal women respond differently?
A New Study
A recent study published in Medicine & Science in Sports & Exercise looks at the effects of a 12-week low-impact resistance training program on strength, balance, flexibility, and body composition in women aged 40 to 60.1
The results show that lifting weights, even light weights, offers a ton of benefits to every woman, menopause or not. Which isn’t all that surprising—strength training is like a magic elixir of youth that cures (or at least prevents or delays) almost any ill.
Keep reading, and we’ll take a closer look at the findings.
The Study Details
Researchers from the University of Exeter conducted a randomized controlled trial with 70 healthy, moderately active women across three menopausal stages:
- Pre-menopausal (PRE): Average age 46.7 years.
- Peri-menopausal (PERI): Average age 52.3 years.
- Post-menopausal (POST): Average age 57.0 years.
The researchers randomly assigned the women to either a control group (CON), who continued their lives as usual, or an exercise group (EXC), who completed a supervised strength training program four times a week for 12 weeks.
The training itself involved low-impact exercises using resistance bands at the hips, wrists, and ankles, body weight movements (squats, lunges, planks), and lifting small weights (1–5 kg for hand weights, 0.5–1.5 kg for ankle weights).
The women were encouraged to use the heaviest weight possible with proper form. If they struggled, they could reduce the weight but had to complete all reps.
What Did They Measure?
Before and after the 12-week study period, researchers assessed:
- Muscle strength (hip and shoulder).
- Dynamic balance (measured with the Y-balance test).
- Flexibility (sit-and-reach & back scratch test).
- Muscle thickness (measured via ultrasound).
- Body composition (lean mass and body fat via DXA scans).
The Results
The study revealed that all women—regardless of their menopausal stage—benefited greatly from hitting the weights.
Here’s a breakdown of the most interesting findings:
Strength Gains
- Hip abduction strength increased by 19%.
- Hip flexion strength up by 20%.
- Shoulder strength did not significantly change, suggesting that you might have to move some heavier weigths to gain upper body strength, even if you are a beginner.
Why Does This Matter?
Weak hip muscles contribute to poor balance, knee pain, and lower back discomfort, which become more common after menopause. Strengthen them and stay mobile and pain-free.
In addition, hip strength is directly linked to a lower risk of falling. Increase it, and the risk that you’ll take a tumble even if you do happen to lose your balance goes down significantly. Falls are one of the top causes of getting seriously injured to the point you end up in a hospital bed with fractures that can drastically reduce mobility and independence.
Balance Improvements
- Posterolateral balance (your body’s ability to stay stable and upright from behind and to the sides) increased by 12%.
- Posteromedial balance (your body’s ability to maintain stability and posture from behind and toward the center) improved by 13%.
- Anterior balance (your body’s ability to maintain stability and control in the front) improved by 12%, but only in post-menopausal women.
Why Does This Matter?
Think about all the quick movements you make daily when you need to stabilize yourself—stepping off a curb, reaching for something on a high shelf, or catching yourself when you trip. Good balance prevents falls, which become a growing concern as we age.
- Posterolateral and posteromedial balance improvements mean better hip and core stability so that you can react faster to sudden movements and uneven surfaces.
- The anterior balance increase in post-menopausal women is extra interesting because it suggests that they may experience greater initial deficits that improve more with training.
In short, better balance means more confidence, a lower risk of falls, and maintaining independence well into old age.
Flexibility
- Sit-and-reach test scores improved by 21%.
- No significant changes in shoulder flexibility.
Why Does This Matter?
Flexibility isn’t just for gymnasts and yogis. As we age, it becomes essential to avoid stiffness, reduce joint pain, and prevent injuries. With lower estrogen levels, many women experience muscle tightness and joint discomfort, particularly in the lower body.
- Better lower back and hamstring flexibility means better posture and fewer aches, and it makes everyday life, like bending down, stretching, and even getting out of bed in the morning, easier.
- The lack of change in shoulder flexibility suggests that upper-body flexibility might require mobility exercises beyond what weights provide.
In short, staying flexible allows you to move more freely and reduces the risk of muscle and joint pain.
Lean Muscle Mass
- Lean mass increased by 2% in the exercise group.
- Muscle thickness (vastus intermedius) increased by 12%.
Why Does This Matter?
Muscle mass typically declines with age, and post-menopausal women have a higher risk for sarcopenia (age-related muscle loss).
Less muscle means a slower metabolism, reduced strength, and an increased risk of falls and fractures, and ain’t nobody got time for all that.
- A 2% increase in lean mass might sound small, but it means real-world strength gains that make everyday stuff like carrying groceries, climbing stairs, and standing up from a chair easier.
- The increase in vastus intermedius (one of the thigh muscles) thickness suggests that the program was effective for lower-body muscles essential for mobility and strength, even though the weights were pretty light.
Maintaining (or even gaining) muscle means you can stay active, keep your bones strong, and prevent frailty later in life. And these improvements can likely be much more significant with heavier weights.
Final Rep: Menopause Is Not a Barrier to Strength Gains
This study shows that menopausal women can build muscle and strength and improve their balance and flexibility just as effectively as younger women—despite the natural decline in estrogen.
Also, you can achieve these benefits with low-impact exercises you can do at home with minimal equipment.
Now, if you have access to a gym and learn to do compound exercises with heavy weights, you’ll likely benefit even more.
Key Takeaways for Women Over 40
- Strength training works for all menopausal stages.
- Balance and flexibility improve significantly in just 12 weeks.
- More hip strength means a lower risk of falling and hurting yourself.
- Strength gains are not limited by menopause status—you can get stronger at any age.
If you’re a woman navigating menopause and wondering how to maintain (or gain) strength and mobility, start strength training today.
Or wait, I’ll make it even easier: Whoever you are, man or woman, young or old, start strength training today. Dumbbells don’t care about things like age or sex. They’ll make you stronger and healthier regardless.
