Menopause is a natural part of life, but that doesn’t mean it’s always easy. Between the hot flushes, stubborn weight gain, and shifts in mood and energy, it’s no wonder many women feel like they’ve lost control of their bodies.

Here’s the good news: strength training is one of the most effective tools you can use to take that control back.

At Anchorage Health & Wellness Studio, we work closely with women at all stages of life — including those navigating the ups and downs of menopause. Let’s break down why resistance training is a game-changer during this transition.

1. Build and Maintain Lean Muscle

As oestrogen levels drop, muscle maintenance becomes harder — and muscle loss accelerates, especially after age 40. This can lead to weakness, reduced mobility, and a higher risk of falls.

Strength training helps:

Preserve and rebuild lean muscle mass
Improve strength and daily function
Boost metabolism, making it easier to manage weight

The earlier you start, the better — but it’s never too late.

2. Strengthen Your Bones and Prevent Osteoporosis

Bone density naturally declines during and after menopause due to reduced oestrogen. This makes bones more fragile and increases fracture risk.

Lifting weights or using resistance bands stimulates bone-building cells, helping:

Maintain bone strength
Reduce risk of osteoporosis
Support joint stability

It’s about more than looking strong — it’s about feeling strong from the inside out.

3. Improve Blood Sugar and Insulin Sensitivity

Hormonal changes during menopause can make blood sugar levels more unpredictable, increasing your risk of insulin resistance and type 2 diabetes.

Strength training helps muscles absorb and use glucose more efficiently, which:

Supports healthy blood sugar levels
Lowers the risk of metabolic disease
Keeps energy levels stable throughout the day

4. Support Weight Management and Metabolism

With age and hormone changes, your metabolism naturally slows. Add in less muscle mass, and it’s even harder to maintain your usual weight.

The solution? Strength training builds muscle, and muscle burns more calories at rest than fat does. It won’t just help you lose weight, it will help you keep it off.

5. Reduce Hot Flushes and Improve Mood

Around 75% of menopausal women experience hot flushes, but resistance training might help regulate them. Studies show that regular strength sessions can reduce the frequency and severity of hot flushes by helping your body better regulate its temperature.

Plus, moving your body regularly boosts your mood, improves sleep, and helps manage anxiety or depression linked to hormone changes.

What Kind of Strength Training Works Best?

At Anchorage, we focus on compound exercises — moves that work multiple muscle groups at once. These give you more bang for your buck, helping build strength, improve coordination, and protect your bones.

Top menopause-friendly moves include:

Squats
Deadlifts
Bench presses
Overhead presses
Bent-over rows

Don’t worry if you’ve never touched a barbell — we start where you are.

How to Progress Safely

We tailor every program to your current fitness level, needs, and goals. Here’s how we approach progression:

If you're new to strength training:

Start with 2–3 sessions per week
Focus on proper form and controlled movement
Begin with bodyweight or light resistance
Target full-body movement patterns

For experienced lifters:

Gradually increase resistance
Add complexity to movements
Vary reps and rest times to encourage continued progress

We monitor your progress closely so you stay safe, strong, and supported.

Ready to Feel Strong, Confident, and in Control?

Menopause is a transition — but it doesn’t have to mean decline. With the right guidance, you can thrive through this stage and come out stronger than ever.

At Anchorage Health & Wellness Studio, we specialise in helping women build confidence, strength, and resilience — especially during life-changing moments like menopause.

Let’s rewrite the menopause story — together.

Book your strength consultation today and discover how we can support you every step of the way.

Book a strength consultation

5 Powerful Benefits of Strength Training During Menopause