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Strength Training During Menopause – Why You Need It NOW!

Andrea Savard
November 1, 2023
5 min read
6 Week Strength Program Starts Nov 9, 2023

Not like middle age doesn’t have enough going on between work, kids, aging parents, and managing relationships and stress, now let’s throw in MENOPAUSE!


According to a study from the Menopause Foundation of Canada, working women’s unmanaged menopause symptoms costCanadian employers $237 million in lost productivity and costs women $3.3 billion in lost income annually as it can lead them to work reduced hours or to leave the workforce.


It’s a natural biological process that occurs in women as they age, typically starting in their late 40s or early 50s, can last between ~7 to 14 years and it can be super confusing and overwhelming. During this time, hormone levels shift which can lead to a range of physical and emotional changes.


One of the most notable is a loss of bone density, which increases the risk of osteoporosis and fractures. In fact, women can lose up to 20% of their bone density in the five to seven years following menopause. This is why it's crucial for women to prioritize strength training during this time to help maintain and even increase their bone density.


In addition to protecting bone health, strength training can also help alleviate other symptoms of menopause. Hot flashes and night sweats are common during this time and can disrupt sleep and cause discomfort throughout the day. Exercise, including strength training, has been shown to improve sleep quality and reduce the frequency and intensity of hot flashes and night sweats.


Strength training can also help reduce the risk of chronic diseases that become more common as women age, such as cardiovascular disease and type 2 diabetes. By building muscle mass and improving overall fitness, women can reduce their risk of developing these conditions.


Furthermore, strength training can have positive effects on mood and cognitive function during menopause. As hormone levels shift, women may experience mood swings, depression, and difficulty concentrating. Regular exercise, including strength training, can help improve mood, reduce stress and anxiety, and boost cognitive function.


Many women may be hesitant to start strength training during menopause, but it's important to remember that it's NEVER too late to begin.Even if you've never lifted weights before, starting with small weights or body weight exercises can have significant benefits. Working with a personal trainer or joining a group fitness class can also help you stay motivated and ensure proper form to prevent injury.


It's also important to note that strength training doesn't have to involve heavy lifting or hours in the gym. Simple exercises like squats, lunges, and push-ups can be done at home with minimal equipment.Resistance bands and dumbbells can also be used for a more challenging workout.

In addition to strength training, it's important to incorporate other forms of exercise into your routine. Cardiovascular exercise, such as walking, running, or cycling, can help improve heart health and overall fitness. Flexibility exercises, such as yoga or stretching, can help improve mobility and reduce the risk of injury.


Overall, strength training is a crucial component of a healthy lifestyle during menopause. It can help protect bone health, reduce the risk of chronic disease, improve mood and cognitive function, and alleviate symptoms like hot flashes and night sweats. By making strength training a priority, women can maintain their physical and emotional health during this important phase of life.  


Looking for help to get started with strength training?  Visit our web site at or email me for our “Top 10 Tips For Incorporating Strength Into Your WorkoutRoutine

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