Strength Training in Menopause & Perimenopause: Why Now is the Perfect Time to Get Strong

Hot flashes, brain fog, unpredictable cycles… menopause and perimenopause get plenty of (often dreaded) attention. But what doesn’t get talked about enough? The power of strength training during this transition. Whether you’re in your 40s noticing changes in energy and recovery, or in your 50s navigating full menopause, lifting weights may be the most important thing you can do for your health.

When Does Perimenopause Start?

Perimenopause is the transition period leading up to menopause. It can begin as early as your mid-to-late 30s, though most women notice changes in their 40s. This stage often lasts 4–10 years before menopause officially begins (which is defined as 12 months without a menstrual cycle).

Symptoms may come and go during this time, including irregular cycles, hot flashes, sleep issues, and changes in energy or recovery. While that can feel unpredictable, it’s also the perfect window to lean into strength training as a tool to support your body.

Why Strength Training Matters More Now Than Ever

1. Protecting Your Bones: As estrogen levels decline, bone density can decrease—making women more prone to osteoporosis and fractures. Strength training provides the stress your bones love, helping them stay strong and resilient.

2. Supporting Muscle & Metabolism: We naturally lose muscle mass as we age, and that can speed up during perimenopause and menopause. Less muscle = slower metabolism and less strength for daily activities. Lifting weights helps preserve (and even build) lean muscle, so you can keep moving, lifting, and living with confidence.

3. Boosting Hormonal Health & Mood: Exercise—especially resistance training—can help balance blood sugar, improve sleep, and reduce stress. It’s not a magic cure for hot flashes or night sweats, but many women report feeling more stable and energized when they make strength training a regular part of their week.

4. Building Confidence & Independence: Strength training isn’t just about muscles—it’s about the feeling that you can. Carry groceries with ease, pick up grandkids without worry, or hike that trail without knee pain. The empowerment that comes from getting stronger is just as important as the physical benefits.

Common Myths (and the Truths You Should Know)

• “I’ll get bulky.”

  Nope. Women don’t have the testosterone levels to bulk up easily. What you’ll notice instead? Toned arms, stronger legs, better posture, and a tighter core.

• “It’s too late to start.”

  Absolutely not. Research shows women in their 50s, 60s, and beyond can build muscle and bone density with proper training. It’s never too late to get stronger.

• “Cardio is enough.”

  Cardio is great for heart health, but it doesn’t protect bone or muscle the way strength training does. The best approach: a mix of both.

  
  

How to Start Safely

• Begin with the basics: Squats, hip hinges, pushes, pulls, and carries. These movements mimic real life and build functional strength.

• Progress gradually: Start with bodyweight or light weights, then increase resistance as you feel stronger.

• Prioritize form over load: Quality reps beat heavy, sloppy ones every time.

• Work with a professional: Especially during perimenopause/menopause, individualized programming helps you avoid injury and maximize results.

  
  

Final Thoughts

Menopause and perimenopause are transitions—not the end of strength, vitality, or performance. In fact, they’re an opportunity to invest in yourself, build resilience, and set the stage for thriving in the decades ahead.

At Evolv, we help women train with confidence—whether your goal is to reduce pain, prevent injuries, or feel stronger than ever. You don’t have to navigate this stage alone—we’re here to guide you every step of the way.

Interested in learning more? Join us on Wednesday, October 1st with Dr. Lynd from

, to learn more! Click the link below to sign up for our upcoming event!

*FREE EVENT- Registration is Required!

Register here!