Why Strength Training Matters More as We Age – Especially Through Menopause

Lifting to support us as we age

We often think of strength training as something reserved for bodybuilders or gym fanatics, but the truth is, it’s one of the best things anyone can do for their long-term health.

As we get older, our bodies naturally change — muscles shrink, bones thin, and joints can start to grumble. The good news? A bit of strength work can make a huge difference.

The Slow Fade: What Happens as We Age

From our 30s onwards, we start to lose muscle mass — roughly 3–8% per decade, and that rate speeds up after 50. It’s called sarcopenia, and it’s one of the main reasons we feel weaker or less steady with age. Alongside that, our bones can become more brittle due to a drop in bone density, making falls or fractures more likely.

Strength training helps to slow (and sometimes even reverse) this process. When we challenge our muscles — whether that’s through lifting weights, using resistance bands, or even doing bodyweight exercises — we’re sending a signal to our bones and muscles to stay strong and resilient.

Menopause and Muscle: Why It Hits Harder for Women

Menopause brings another layer to the story. As oestrogen levels fall, women experience an acceleration in both bone loss and muscle decline. This is why strength training becomes particularly important during and after menopause — it helps counteract these hormonal shifts.

Regular resistance exercise not only strengthens muscles but also improves bone density, joint health, and overall balance.

Plus, it can help with some of the less talked-about symptoms of menopause — better sleep, improved mood, and even fewer hot flushes for some.

Joint Protection, Not Punishment

Strength Training supports healthy bones and joints

There’s a common misconception that strength training is hard on the joints, but in reality, it does the opposite when done correctly. Building stronger muscles provides better support for your joints, reducing pain and stiffness. Think of it like upgrading the scaffolding around a building — everything feels more stable.

Low-impact options such as Pilates, resistance bands, or using light dumbbells can be just as effective as

heavier lifting, especially if you’re starting out or managing arthritis.

Getting Started — With a Little Support

Starting something new can feel daunting, especially if you’re not sure where to begin or worry about doing it “wrong”. That’s where working with a qualified personal trainer can make all the difference.

In my 1-2-1 sessions, I focus on helping you build strength safely and confidently, creating a tailored plan that fits your goals, your body, and your lifestyle. If you prefer a more social setting, my local classes, held in Frensham are a great way to move, laugh, and build strength together — no intimidation, just friendly support and steady progress.

Whether you’re brand new to strength training or want to feel stronger as you move through menopause, I’ll help you every step of the way — teaching proper technique, building your confidence, and ensuring you get the best results without injury or overwhelm.

The Bottom Line

Strength training isn’t about building bulging muscles — it’s about building resilience. It keeps our bones strong, our joints supported, and our confidence high. Especially for women navigating menopause and beyond, it’s one of the most powerful (and natural) ways to stay healthy, mobile, and full of vitality.

So, if you’d like to feel stronger, steadier, and more energised, why not come along to a class or book a 1-2-1 session?

Let's Chat!

Christina is a specialist personal training and holds a Level 4 qualification in Physical Activity and Lifestyle Strategies for Managing Low Back Pain as well as being qualified to work with clients with long term conditions and clients who are referred by their medical professional. Book a FREE consultation with Christina and find out how we can work together to build your strength and improve your day to day functionality.

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