For years, women were told to grit their teeth and endure menopause. Hot flashes. Sleepless nights. Weight gain.
“You just need to tough it out” ranked on The New York Times list of 10 persistent myths about the topic.
But now, doctors, researchers and fitness professionals are talking more openly about what menopause does to the body—and what women can do about it.
One message keeps rising to the top: Don’t stop moving. In fact, this may be the best time to start lifting weights.
“Without the anabolic stimulation of estrogen, you need to make up the difference,” says exercise physiologist Dr. Stacy Sims, author of “Next Level.” “Lifting weights does it.”
As estrogen declines during menopause, women lose muscle, bone density and metabolic efficiency. Fat often shifts toward the abdomen. Recovery takes longer. The risk of osteoporosis and heart disease rises.
For Meridith Ford, a dessert chef and food writer, the first sign was a hot flash.
“What in the world is happening to my body?” she thought.
Now in her 60s, Ford credits regular exercise with easing the transition.
“I stepped up the exercise and cut back some of my sweets,” she says. “I don’t run great distances anymore, and I’m devoted to yoga. I love what it’s done for my muscle tone.”
The International Menopause Society encourages women to combine regular aerobic exercise with resistance training at least three times a week because the combination helps preserve muscle, improve strength, reduce body fat, support metabolic health and improve quality of life.
5 Ways Strength Training Helps
1. It preserves muscle. People lose muscle naturally with age, and menopause speeds that up. But strength training helps you build and maintain lean muscle mass, for countless health benefits and greater ease in everyday tasks.
2. It protects your bones. Falling estrogen speeds bone loss, increasing the risk of osteoporosis and fractures. Resistance exercise places healthy stress on bones, stimulating them to stay stronger.
3. It helps manage weight. Muscle burns more calories than fat, even while you’re resting.
4. It improves balance and confidence. Strong legs, hips and core muscles make falls less likely. Balance exercises like yoga and tai chi complement strength training.
5. It boosts mood and energy. Exercise reduces anxiety, improves sleep, sharpens thinking and combats fatigue.
Writer, trainer and podcast host Selene Yeager says too many women still aren’t hearing this message.
“I didn’t know what was going on,” she says of her own journey. “And that is true for a lot of women.”
The Menopause Society emphasizes that women who stay physically active, eat well and prioritize sleep tend to enjoy better health during and after menopause.
Two or three strength-training sessions each week, combined with regular walking or other aerobic exercise, can make a big difference.