Strength Training After 40: Why It Matters More in Menopause (and 5 Easy Moves to Start)

If there’s one habit that pays off more than almost anything else in midlife, it’s strength training. Not marathons, not punishing workouts. Just helping your muscles work against a little resistance, a couple of times a week. And during menopause, it matters more than ever.

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Why strength matters more after 40

Muscle mass naturally starts to decline as we age, and the drop in estrogen during menopause speeds that up. Bone loss also picks up in the years right after menopause, which raises the risk of osteoporosis and fractures later on.

The good news is that your body still responds to strength training at any age. Working your muscles helps:

• Protect and strengthen your bones
• Keep your metabolism working for you
• Improve balance, which helps prevent falls
• Make everyday things easier, like carrying groceries, climbing stairs, and lifting grandkids
• Boost mood and help you sleep better

General health guidelines recommend muscle-strengthening activities at least two days a week, working all the major muscle groups.

5 beginner moves you can do at home

Do 8 to 12 slow, controlled reps of each move. Rest a minute, then repeat the whole circuit once or twice.

• Chair squats. Stand in front of a sturdy chair, lower until you lightly tap the seat, then stand back up. Great for legs and hips.
• Wall push-ups. Hands on the wall at shoulder height, bend your elbows to bring your chest toward the wall, then push back. Strengthens chest, arms, and shoulders.
• Band rows. Loop a resistance band around a sturdy post or door anchor, hold the ends and pull your elbows back, squeezing your shoulder blades. Good for posture and your upper back.
• Glute bridges. Lie on your back, knees bent, and lift your hips until your body makes a straight line from shoulders to knees. Strengthens your glutes and lower back.
• Standing band press. Stand on the middle of a band, hold the ends at your shoulders, and press up overhead. Works shoulders and arms.

Tips for getting started

• Start lighter than you think. You should finish each set feeling like you could do two more reps.
• Go slow. Controlled movement builds more strength and protects your joints.
• Twice a week is enough to begin. Consistency beats intensity.
• Add resistance over time. When 12 reps feel easy, use a stronger band or add a set.
• Check in with your doctor first if you have joint problems, osteoporosis, heart concerns or haven’t exercised in a while.

My Amazon pick: Resistance Band Set

A set of resistance bands in different strengths is an easy, affordable way to start strength training at home. Light enough to store in a drawer, and you can move up to a stronger band as you get stronger.

As an Amazon Associate, I earn from qualifying purchases.

The takeaway

Strength training is one of the best gifts you can give your body during menopause. Start with a few simple moves twice a week, go slow, and build from there. Your bones, your balance, and your future self will thank you. Save this for your next workout, and follow along on Pinterest for more real-life menopause tips.

This article is for general information only and isn’t medical advice. Talk with your doctor before starting a new exercise routine.