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Strength Training Through Perimenopause and Beyond

By Corrina Steele · Last reviewed [date] · 7 minute read

The short answer

Strength training is one of the most useful things you can do through perimenopause and menopause. It helps you keep muscle, supports your bones, steadies your energy and changes where your body stores fat. Two or three short sessions a week, at home with a few weights, is enough to start.

"I picked up my first dumbbell at 54"

Lots of women tell me they’ve never lifted anything heavier than a shopping bag on purpose. Some think strength training is for younger women, or for people who love the gym. Others already exercise, but notice that the walking, running or classes that used to keep them fit don’t seem to work the same way anymore.

Wherever you’re starting from, strength training is for you. And it’s never too late to begin.

Why muscle matters more after 40

Your muscle declines unless you use it. From midlife, you slowly lose muscle each year unless you give it a reason to stay. Strength training is that reason.

Your bones need it too. As oestrogen falls, bones can lose strength. Exercise that loads your muscles and bones helps keep them strong.

It changes how your body uses energy. More muscle means your body uses more energy each day, even at rest. That’s why strength training helps with the shift in shape so many women notice around their middle.

It makes everyday life easier. Getting up off the floor, carrying the groceries, lifting a grandchild, getting out of a low chair. Strength is what keeps those things easy.

Australia’s physical activity guidelines recommend muscle strengthening activities on at least two days each week for adults.

A simple three day beginner plan

Do this on three days a week with a rest day in between (for example Monday, Wednesday and Friday). On the other days, go for a walk.

Warm up (3 minutes): march on the spot, roll your shoulders, swing your arms, and do a few slow sit to stands.

The session (about 20 minutes). Do each move 8 to 12 times, rest for a minute, then repeat the whole round once or twice.

Sit to stand. Sit on a sturdy chair, feet flat, then stand up without using your hands and sit back down slowly. Stronger: hold a dumbbell at your chest (a goblet squat).
Wall or bench push-up. Hands on a wall or kitchen bench, body in a straight line, lower your chest towards your hands and push back. Stronger: use a lower surface.
One arm row. One hand on a bench, a dumbbell or a full water bottle in the other hand, pull your elbow back towards your hip. Easier: use a lighter weight.
Glute bridge. Lie on your back, knees bent, then lift your hips until your body makes a straight line from shoulders to knees. Stronger: hold a weight across your hips.
Farmer’s carry. Hold a weight (or a full shopping bag) in each hand and walk tall for 20 to 30 steps.

Cool down: a few slow breaths and a gentle stretch for your legs, chest and back.

Graphic coming soon: the five moves as simple line drawings with one tip each

How to know it's working

Choose a weight that feels challenging by the last two or three reps, while you can still keep good form. When 12 reps feels easy, go up a little. That gradual increase is what builds strength.

Form tips that keep you safe

Move slowly and with control, especially on the way down
Breathe out as you push or lift
Keep your shoulders away from your ears and your back long
A little muscle tiredness is normal. Sharp pain isn’t, so stop and check in
Start lighter than you think. You can always add more next week

If you’d like a simple strength session with demo videos, and a habit a week to support it, the 5R Blueprint includes your first strength sessions in Module 3.

When to see your GP

Check with your GP before you start if you have:

A heart condition, high blood pressure, or chest pain when you’re active
Dizziness or fainting
A recent injury or surgery
Osteoporosis or a history of fractures
Any condition that could make exercise unsafe

Stop and seek advice if anything causes pain, dizziness or shortness of breath.

Five gentle weeks to start feeling like yourself again

Short lessons, one small habit a week and simple strength sessions, for women who’ve been holding everything together.

$167 · Start any time

Not ready yet? Get the free Invisible Load workbook

Common questions

Is strength training safe in menopause?

For most women, yes, and it’s one of the best things you can do for your muscles, bones and energy. Start with lighter weights and simple moves, focus on good form, and check with your GP first if you have a health condition or injury.

How often should I strength train in perimenopause?

Two to three times a week is a great target. Australia’s guidelines recommend muscle strengthening on at least two days a week. Short, regular sessions beat long ones you can’t keep up.

Do I need a gym?

No. You can build real strength at home with a sturdy chair, a wall and a couple of dumbbells. A gym gives you more options later on, but it isn’t needed to start.

Will lifting weights make me bulky?

No. Building noticeable bulk takes years of very specific training and eating. For women in midlife, strength training builds firm, capable muscle that makes everyday life easier.

Corrina Steele

Corrina Steele has been coaching women since 2016. She holds a Certificate III and IV in Fitness and is a Menofitness Hormone Coach, helping women over 40 build strength and energy through perimenopause and menopause.

About me →

Related guides

Menopause belly: why your body changed

Losing weight in menopause

Further reading
Australian Government Department of Health: Physical activity and exercise guidelines for adults
Better Health Channel: Menopause and weight gain