Why Strength Training Matters More Than Ever During Perimenopause and Menopause

I’m post-menopausal. I’ve lived through the night sweats, sleepless nights, and body changes that my mother never warned me about. I’ve also learned—both personally and professionally—that one of the most powerful tools we have during this hormonal rollercoaster is strength training.

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For women in perimenopause and menopause, the game changes. So, it becomes even more important to not sit on the sidelines. 

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(Any men reading this: you’ve made it this far! Consider forwarding this to a woman you care about.)

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The Hormonal Shift 

Around our 40s and 50s, estrogen and progesterone start to fluctuate, and eventually decline. These hormones aren’t just about reproduction—they influence our metabolism, mood, muscle mass, bone density, and even how well we recover from exercise.

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Estrogen in particular plays a role in maintaining lean muscle and regulating inflammation. When it starts to drop, we may notice that our usual workouts don’t “work” like they used to, belly fat becomes more stubborn, and our joints feel crankier. We might feel more tired, more anxious, and less motivated—all while trying to keep up with life.

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Why Strength Training Is a Smart Move

Strength training is FINALLY getting the credit it deserves and for good reason—it supports the systems that start to struggle during this stage of life. Here’s how:

   •   Preserves Muscle Mass: After age 30, we naturally lose muscle each decade. That accelerates during menopause. Lifting weights helps you keep and even build lean muscle, which supports metabolism and functional strength.

   •   Improves Bone Density: Estrogen decline increases the risk of osteoporosis. Studies show that strength training can stimulate bone growth and reduce fracture risk. 

   •   Reduces Belly Fat & Boosts Metabolism: Building muscle helps increase your resting metabolic rate, which can help combat the “menopause middle.” And no—you don’t have to train like a bodybuilder to see these benefits.

   •   Supports Mental Health: Weight training has been shown to reduce symptoms of anxiety and depression—something many women experience more acutely during this transition.

   •   Improves Insulin Sensitivity: Hormonal shifts can affect blood sugar regulation, but strength training helps your muscles use glucose more effectively.

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My Advice

Start where you are. You don’t need to be “fit” to begin lifting. You just need to begin—ideally with a coach or program that respects where you are in life and helps you train smart.

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At Vero Strength, we work with women in all stages of life, and I can tell you this: it’s never too late. You are not broken. And you are not alone.

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This chapter doesn’t have to be about decline - it can be about power, confidence and taking control. 

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Want to get started? Click HERE to schedule your free assessment with a trainer or write me directly at contact@verostrength.com.