Strength Training Through Menopause: A Practical Starter Plan

Strength training has become one of the most talked-about topics in women's health, and for good reason. Experts increasingly describe resistance exercise as one of the most valuable habits women can build through perimenopause and menopause. If you have never lifted weights, or stopped years ago, this guide explains why it matters and gives you a simple plan to start this winter.

Why strength training matters during menopause

During perimenopause and menopause, falling oestrogen levels are linked with changes in muscle, bone and body composition. Muscle mass and strength naturally decline with age from around our thirties onwards, and this tends to accelerate in midlife without regular resistance exercise.

Professor Kiara Lewis of Birmingham City University, who contributed to a national menopause campaign, describes strength training as particularly important at this life stage, because it helps preserve muscle and supports bone health. The NHS also recommends that all adults do strengthening activities that work all the major muscle groups on at least two days a week, alongside 150 minutes of moderate activity.

The benefits, in plain terms

• Muscle: resistance training is the most effective way to build and maintain muscle at any age.
• Bone: loading the skeleton through weight-bearing and strength exercise helps keep bones strong.
• Everyday function: carrying shopping, climbing stairs and getting up from the floor all become easier.
• Balance and confidence: stronger legs and a stronger core support better balance.
• Mood and sleep: many women report feeling better in themselves when they train regularly.

A two-day starter plan

This plan suits complete beginners and can be done at home with a couple of dumbbells or at the gym. Do two sessions a week on non-consecutive days, for example Monday and Thursday. Rest 60 to 90 seconds between sets.

Session A

1. Goblet squat (or sit-to-stand from a chair): 3 sets of 8 to 12
2. Incline press-up (hands on a bench or kitchen worktop): 3 sets of 8 to 12
3. Dumbbell row: 3 sets of 10 each side
4. Glute bridge: 3 sets of 12
5. Dead bug: 2 sets of 8 each side

Session B

1. Romanian deadlift with dumbbells: 3 sets of 8 to 10
2. Split squat (hold a support if needed): 3 sets of 8 each leg
3. Dumbbell shoulder press (seated): 3 sets of 8 to 12
4. Farmer's carry: 3 walks of 20 to 30 metres
5. Side plank (from knees if needed): 2 sets of 20 seconds each side

How to progress

Choose a weight that feels challenging by the last two or three reps while keeping good form. When you can complete the top of the rep range for every set, increase the weight slightly. This principle, called progressive overload, is what drives results. After eight to twelve weeks, you might add a third session or a few more exercises.

If you have joint problems, a pelvic floor condition or any medical concerns, speak to your GP or a physiotherapist before starting. A qualified personal trainer can also check your technique in your first few sessions.

Nutrition that supports your training

Protein

Protein contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones. Many women in midlife eat less protein than they think, especially at breakfast and lunch. Aiming for a palm-sized portion of protein at each meal is a practical starting point. A protein shake after training can make it easier to hit your target.

Creatine

Creatine is one of the most researched supplements in sport, and interest among women has grown sharply in 2025 and 2026. Creatine increases physical performance in successive bursts of short-term, high intensity exercise; this effect is obtained with a daily intake of 3 g of creatine. For women over 55, daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55, when 3 g a day is combined with resistance training at least three times a week at varying intensity.

Vitamin D

Vitamin D contributes to the maintenance of normal bones and to normal muscle function. In the UK, government advice is that everyone should consider a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter, when sunlight is too weak for our skin to make enough.

Calcium

Dairy foods, fortified plant drinks, tinned fish with soft bones, tofu set with calcium, and green leafy vegetables all help you meet the UK adult reference intake of 700 mg a day.

Making it stick through the winter

• Book your two sessions in your diary like any other appointment.
• Keep a simple log of weights and reps so you can see progress.
• Train with a friend or join a beginners' strength class.
• Focus on how much stronger you feel rather than the scales.

Products mentioned in this article

Frequently asked questions

Is it too late to start strength training after menopause?

No. Research shows women can build strength and muscle well into later life. Start with light weights, focus on technique, and progress gradually.

How often should I lift weights during menopause?

The NHS recommends strengthening activities on at least two days a week. Two full-body sessions is an excellent starting point.

Will lifting weights make me bulky?

Building significant muscle size takes years of focused training and eating. For most women, strength training leads to feeling stronger and more capable, not bulky.

Is creatine safe for women?

Creatine monohydrate is one of the most studied supplements and is generally well tolerated at around 3 to 5 g a day. If you are pregnant, breastfeeding or have kidney problems, speak to your GP first.

How much protein do women need during menopause?

The UK reference intake is 0.75 g per kilogram of body weight, but many sports nutrition experts suggest active older adults aim higher. Spreading protein across your meals is a practical approach.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.