This is why strength training is essential for women going through menopause

When you’re in your 40s and 50s, your body starts to feel… different. Maybe you’re noticing aches in places that used to feel fine, your workouts feel tougher, or the weight just isn’t shifting like it used to—especially around the middle. For many women, these changes line up with perimenopause and menopause, when hormones start to fluctuate and estrogen levels drop.

The result? A natural loss of muscle mass, slower metabolism, increased joint pain, and more. But here’s the good news: strength training can help you fight back.

I spoke to Annabelle Yeoh, an associate personal trainer at SuRge Strength & Results who works closely with women going through menopause. As an ACE-certified trainer and former SEA Games athlete, Annabelle Yeoh has helped countless Singaporean women trade weakness for strength with precision-tailored training, nutrition, and lifestyle strategies that actually work. In this Q&A, she breaks down exactly how strength training supports your body during this phase—from preserving muscle and managing weight, to improving joint health and even boosting your mood.

How does perimenopause affect muscle mass, joint health, and metabolism?

One of the key effects of menopause is the gradual loss of muscle mass, known as sarcopenia. Estrogen plays a vital role in muscle maintenance, and as estrogen level drops, so does muscle. This can lead to decreased strength, mobility and overall physical function. As estrogen levels drop, your body may also experience changes in joint health, as there’s now a decrease in lubrication and cartilage loss. This can lead to joint stiffness and pain, making it harder to perform daily activities. Hormonal shifts can alter how your body stores fat alongside a natural decrease in metabolism. With decreased muscle mass, metabolism will naturally slow down as well.

What are some of the most common physical challenges women experience during perimenopause?

Hot Flashes and Night Sweats: Sudden feelings of intense heat, often accompanied by sweating and redness. Night sweats can also lead to sleep disturbances.

Irregular Periods: The menstrual cycle may become inconsistent with periods being heavier or lighter, shorter or longer.

Mood Swings: Hormonal fluctuations can lead to emotional changes, including irritability, anxiety, and depression.

Fatigue: Fluctuating hormones can result in low energy levels, leaving you feeling tired or lethargic.

Joint and Muscle Aches: There may be an increase in joint pain or stiffness, likely due to hormonal shifts, which can affect the body’s ability to manage inflammation and fluid balance.

Memory and Concentration Issues (Brain Fog): Hormonal changes can affect cognitive function, leading to difficulty focusing on tasks, and memory lapses.

Skin Elasticity and Hair Thinning: Thinning hair, dry skin, and changes in the texture of nails and skin are common as estrogen levels decline.

Weight Gain: Changes in weight distribution, particularly around the abdomen - due to a slower metabolism.

Why does muscle loss accelerate during this phase, and how does it impact overall health?

Due to a decline in estrogen and progesterone levels, it becomes harder to maintain muscle in the body. When muscle mass drops, so does your metabolism - leading to easier weight gain, which may in turn lead to an increased risk of cardiovascular diseases such as heart disease and stroke. 

How does strength training specifically help combat muscle loss in women experiencing perimenopause?

Strength training or resistance training involves working muscles against external resistance - dumbbells, bands, or bodyweight exercises. This promotes muscle growth known as hypertrophy and prevents atrophy (muscle breakdown), which is incredibly beneficial during this stage of life.

Can strength training have mental and emotional benefits for women going through menopause?

Hormonal fluctuations during menopause can contribute to stress, anxiety, irritability, and even depression. Strength training not only helps with physical health but also has powerful effects on a woman’s mental well-being. It stimulates the release of endorphins, the body’s natural “feel-good” hormones and can boost overall mood. Strength training also helps regulate cortisol, the body’s primary stress hormone. Cortisol levels can be elevated during menopause, leading to feelings of stress and tension. Exercise, including strength training, helps the body manage and reduce cortisol, promoting relaxation and a more balanced emotional state.

Strength training has also been shown to enhance cognitive function, including memory, focus, and concentration. This is especially important during menopause when many women experience “brain fog”. Exercise can improve mental clarity and focus by increasing blood flow to the brain, which is beneficial for problem-solving, creativity, and cognitive performance.

Are there any specific types of strength exercises that are particularly beneficial for menopausal women?

Focus on a full-body programme, targeting all muscle groups (legs, core, back, chest, shoulders, arms) to build overall strength. Start with light to moderate weights and start with 2-3 sets of 10-15 reps, progressing load as strength improves. In terms of exercises, a focus on functional movements - squats, lunges, step ups, carries, hinge patterns to improve overall balance and stability.

For women who are new to strength training, what are the best ways to get started?

Just get started! It can be quite daunting if you are new to strength training. So getting some guidance with a fitness coach will be a valuable investment to get you started with a solid foundation in strength training. Another way to get started is to sign up for group classes - while you may not have a tailored program, it is a great way to get acquainted and comfortable with lifting weights plus connecting with a community of like-minded individuals.  

What are some common misconceptions about strength training for women in their 40s and 50s?

“Strength training is too intense and injury prone”: Strength training becomes even more important as women age. It helps maintain muscle mass, improve bone density, support joint health, and increase metabolism. Strength training programs can be adapted to one’s fitness level. When done with proper technique, it is safe and can actually prevent injuries by strengthening muscles, tendons, and ligaments.

“Cardio is enough for fitness at this age”: While cardio has many benefits, it’s not a one-size-fits-all solution. Strength training is key for bone health, especially for preventing osteoporosis, and for maintaining muscle mass, which naturally decreases with age. Hence, a balanced workout routine that includes both strength training and cardio is ideal.

“It’s too late to start strength training”: You don’t have to strength train all your life to reap its benefits and it’s never too late to start. Research shows that even women who begin strength training later in life can see significant improvements in strength, bone density, and overall health.

How can women incorporate strength training into their routine if they already have joint pain or mobility issues?

1. Get a green light from a physio or healthcare provider: Before beginning a new strength training routine, it’s always a good idea to check with a healthcare provider, especially if you have pre-existing joint pain or conditions like arthritis and might require physical therapy.

2. Start with low-impact exercises: Incorporating seated workouts such as seated leg lifts, seated rows allow you to work muscles without needing to stand or put too much stress on the knees, hips, or lower back. Resistance bands are gentle on the joints and can provide controlled resistance without adding unnecessary strain.

3. Strengthen muscles around the joints: Targeting the muscles around painful or problematic joints can help provide stability and reduce strain on those areas. For example, strengthening the muscles around the knees can improve joint function and ease discomfort in the knees. As a general rule, work on hip, thigh, and glute muscles if you have hip or knee pain, and strengthen the shoulders, forearms, and upper back for shoulder or elbow issues.

4. Use proper technique and modify if needed: Form is key when strength training, especially when dealing with joint pain. Avoid deep bending or twisting motions that might aggravate certain joints. Instead, focus on simpler, controlled movements that engage muscles without compromising joint integrity.

5. Incorporating isometric exercises: Isometric exercises involve contracting muscles without changing the length of the muscle or moving the joint, which is great for building strength without putting stress on the joints. Examples include wall sits, or holding a plank.