Reviewed by Dr. Kenton Bruice, MD
Reading time: three minutes
Menopause often feels like an uphill battle against weight gain, fatigue, and shifting body composition. While many women double down on cardio or cut calories, these strategies alone rarely restore energy or preserve muscle. Strength training is the missing link.
This article explains how resistance exercise can protect your metabolism, keep bones strong, and help you feel more resilient. You will also learn how to build a program that fits your life, whether you are new to weights or returning after a long break.
Table of Contents
Key Takeaway
Strength training after menopause helps protect muscle, metabolism, and bone density. Combined with proper recovery and hormone support, it can improve your health and energy.
Rethinking Exercise After Menopause
Living in Colorado often means staying active outdoors, whether it is hiking in the foothills or cycling on local trails. But as estrogen declines after menopause, regular cardio alone is usually not enough to maintain strength or manage weight. Muscle loss speeds up, and fat storage around the midsection becomes more common, increasing the risk of insulin resistance and other metabolic concerns.
Adding resistance training to your weekly routine can help offset these changes. Lifting weights supports bone density, preserves lean muscle, and keeps your metabolism working efficiently.
Learn more about the connection between menopause and osteoporosis.
The Metabolic Benefits of Menopause Strength Training
Consistent resistance exercise has measurable effects on your metabolism and overall health::
- Improves insulin sensitivity: Resistance training helps your muscles absorb glucose more efficiently, lowering fasting blood sugar and reducing your risk of type 2 diabetes.
- Increases lean muscle mass: More muscle means higher resting metabolic rate, helping you burn more calories, even at rest.
- Reduces abdominal fat: Weight lifting decreases visceral fat, the dangerous belly fat tied to cardiovascular disease.
- Boosts energy and reduces fatigue:Resistance training helps your cells produce energy more efficiently, which can improve stamina throughout the day..
- Supports bone density: Weight-bearing resistance exercises are critical for preventing bone loss and reducing fracture risk.
How Estrogen Loss Affects Your Muscles and Recovery
Estrogen supports muscle repair, inflammation control, and tendon elasticity. After menopause, lower estrogen levels lead to:
- Slower muscle recovery
- Increased muscle soreness
- Reduced muscle strength gains without consistent training
This means your recovery window may widen, and it becomes even more important to prioritize sleep, protein intake, and rest days to support your strength goals.
How to Build Muscle After 40 (Female-Specific Tips)
Building muscle after 40 requires a thoughtful approach. With the right training, nutrition, and recovery, you can continue to get stronger and support a healthy metabolism.
1. Focus on Form First
Master movement patterns like squats, deadlifts, and rows using bodyweight or resistance bands. Good form prevents injury and builds a solid foundation.
2. Start With Two to Three Sessions a Week
Aim for full-body workouts two to three times a week. Recovery matters more than frequency. Alternate strength training programs with light aerobic exercise or core exercises.
3. Use Challenging Weights with Good Technique
Begin with lighter weights to learn proper form. Over time, gradually increase the load so the last few repetitions feel difficult but controlled. This approach helps you safely build strength, support bone health, and improve body composition.
4. Prioritize Protein and Hydration
Aim for 0.6–0.8 grams of protein per pound of body weight each day. For example, a 150-pound person would need about 90–120 grams daily. Divide this into meals and snacks with 20–30 grams of protein each to support muscle repair and growth. Staying hydrated also keeps your joints, circulation, and energy levels steady.
5. Rest Intentionally
Schedule 48-hour breaks between strength days. Gentle walks, stretching, or mobility sessions serve as a cool down and help your body recover. Prioritize pelvic floor support and recovery strategies during the menopause transition.
✅ Related Reading
Menopause Joint Pain: Understanding the Causes and Finding Relief
Learn why joint pain often increases during menopause and how hormone therapy may help ease discomfort.
How Hormone Therapy Can Support Strength and Recovery
Shifting hormone levels in perimenopause and menopause can make it harder to build muscle and bounce back after workouts. Estrogen, in particular, plays a role in protein synthesis, muscle repair, and inflammation control. When levels decline, recovery can slow, and fatigue may become more noticeable.
Bioidentical hormone therapy (BHRT) is one option to help restore hormonal balance. For many women, BHRT can improve energy, support muscle maintenance, and ease symptoms like hot flashes or sleep disruptions that interfere with consistent training.
Whether you are in perimenopause or postmenopause, Dr. Kenton Bruice provides personalized treatment plans to help you feel stronger and more resilient as your body changes.
Book Your Consultation in Denver, CO
If you are considering hormone therapy or looking for guidance on navigating perimenopause or menopause, Dr. Kenton Bruice provides personalized care to help you maintain your health and well-being.
Schedule a consultation at the Denver Hormone Institute of Colorado to explore treatment options that align with your goals.
To book an appointment at the Denver Hormone Institute of Colorado, call (303) 957-6686 or complete the online inquiry form. We are located at 55 Madison Street, Suite 575 Denver, CO.
📍Other locations:
St.Louis Hormone Institute of Missouri
9909 Clayton Rd, Suite 225 , St. Louis, MO.
📞(314) 222-7567