This guide covers the six resistance exercises that earn their place in a midlife routine, why each one matters, how to progress safely, and the frequency the research actually supports.
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Exercise can feel daunting even at the best of times. When you're navigating menopause symptoms like lack of sleep, frequent hot flushes, and achy muscles and joints, exercise is probably the last thing you want to do. Even when you do find the motivation to exercise, most of us have no idea what to do. We've heard about the benefits of resistance training in menopause, but more often than not we find ourselves avoiding the gym altogether, and definitely steering clear of that intimidating weights section.
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Menopause and weight training
What you’ve heard is true—strength training is essential in menopause. According to menopause specialist Dr. Louise Newson, “it’s a great way to build muscle, maintain bone strength and prevent weight gain, all of which are affected by hormonal changes”. But it doesn’t have to be so intimidating. We have six strength training exercises to share with you that will help you through the menopause transition and set you up for healthy, capable decades postmenopause.
First, let’s break down why regular resistance training is so important for perimenopausal, menopausal, and postmenopausal women.
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Why muscle mass is key for menopausal women
As women go through menopause, hormonal changes can lead to muscle loss, reduced bone density, and weight gain. For more on the food side of body composition, see our guide to diet and menopause. One of the best ways to combat these changes is by incorporating strength training into your routine. While cardio and flexibility exercises are excellent for heart health and mobility, only resistance training directly addresses muscle and bone loss3.
Resistance exercise builds and maintains muscle strength, which boosts metabolism and helps counter menopause-related weight gain. When combined with adequate protein intake, strength training improves body composition by increasing lean muscle mass and reducing body fat2.
Any form of resistance—whether bodyweight, dumbbells, machines, or bands—applies pressure to bones and stimulates bone mineral density. This reduces the risk of osteoporosis and fractures, which are more common during and after menopause1. If you find that strength work also flares stiff knees, hips, or hands, our piece on menopause joint pain explains what is going on and how to train around it.
Exercise also has powerful mental health benefits. Dr. Newson explains, “It may feel like the last thing you want to do, but there is so much science now showing the link between physical movement and improved mental health. With all the changes going on in your mind and body, it is the most powerful tool at your disposal.” For a deeper look at the mood side of this, see our guide on the anxiety of menopause.
If you want to amplify the bone-loading effect of these exercises without adding more sessions, layering in a weighted vest for daily activity is another evidence-backed lever. And to help muscle actually respond to your training, the case for creatine for women in midlife is now genuinely strong.
Let’s explore six effective exercises you can add to your routine to build strength, energy, and long-term health.
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Bodyweight exercises: squats and push-ups
Bodyweight exercises are a great way to build strength without equipment and are accessible to all fitness levels.
- Squats: Work the quadriceps, glutes, and hamstrings, improving mobility and balance—both essential as we age.
- Push-ups: Strengthen the chest, shoulders, triceps, and core, supporting upper body strength and stability.
These exercises can be done anywhere, making them a convenient option for building muscle and bone strength.
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Dumbbells: bicep curls and shoulder presses
Free weights are one of the most effective ways to build lean muscle mass and strength.
- Bicep curls: Target the upper arms and help counteract menopause-related muscle loss.
- Shoulder presses: Strengthen the shoulders and arms while improving posture.
- Dumbbell squat to press: A compound movement that works legs, core, shoulders, and arms simultaneously, improving strength and coordination.
Dumbbells can be used at home or in the gym. Learning correct form—through a personal trainer or instructional videos—can help maximise benefits and prevent injury.
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Yoga: building bone strength
Yoga supports flexibility and balance, but it’s also beneficial for bone health. Weight-bearing yoga poses help slow bone density loss and reduce fracture risk.
Dr. Newson explains, “Yoga helps build bone strength through weight-bearing movements. Stronger bones mean fewer fractures.” She also notes benefits for pelvic floor strength, joint mobility, and digestive health.
Poses such as Warrior II and Tree Pose engage muscles, improve balance, and support overall strength.
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Pilates: core strength and stability
Pilates is a form of resistance training that focuses on controlled movements to strengthen the deep abdominal, back, and pelvic floor muscles.
Exercises like the Pilates Hundred and Leg Circles improve core stability, posture, flexibility, and muscle control. Pilates also supports stress reduction and body awareness, which can be particularly helpful during menopause.
Strengthening the pelvic floor and improving joint mobility are especially important as hormone levels decline.
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Weight machines: leg press and lat pulldown
Weight machines provide guided movement and controlled resistance, making them ideal for beginners or those seeking extra support.
- Leg press: Strengthens quadriceps, hamstrings, and glutes, supporting balance and lower-body strength.
- Lat pulldown: Targets the back, shoulders, and arms, improving posture and upper-body strength.
Machines reduce injury risk while allowing progressive strength building.
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Resistance bands: glute bridges and rows
Resistance bands are a portable, joint-friendly tool for strength training.
- Glute bridges: Strengthen glutes, hamstrings, and core, with added tension from the band.
- Rows: Improve upper-back strength, posture, and shoulder stability.
Resistance bands are ideal for at-home workouts and provide effective muscle engagement without heavy weights.
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A stronger menopause is a better menopause
Resistance training helps combat muscle loss, protects bone density, improves joint mobility, and enhances mental well-being during menopause. Whether you choose bodyweight exercises, free weights, yoga, Pilates, machines, or resistance bands, incorporating strength training into your routine can help you move through menopause with confidence and resilience.
No matter your fitness level, these six exercises provide a strong foundation for a healthier, stronger menopause.
References
- Greendale GA, et al. Bone mineral density loss in relation to the final menstrual period in a multiethnic cohort: results from the Study of Women's Health Across the Nation (SWAN). J Bone Miner Res. 2012;27(1):111-118.
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410.
- Capel-Alcaraz AM, et al. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. J Clin Med. 2023;12(2):548.
