Moving Well Through Menopause
A physiotherapy guide to strength, pelvic health, bone health and confident movement.
Welcome to Module 3
Important Notice
This module provides general education about strength training in menopause from a physiotherapy perspective. It is not a substitute for individual medical advice or treatment.
If you have existing injuries, pelvic floor symptoms, osteoporosis, or concerns about exercise, please seek personalised advice from a healthcare professional before progressing strength training.
In this module we explore
In this module we will explore why strength training becomes increasingly important during menopause and how it can support your body long term.
We will look at:
• why muscle mass naturally changes during menopause
• how strength training supports bone health and joint stability
• what counts as strength training
• how much strength work is generally recommended
• how to introduce resistance exercise gradually and safely
• how strength training can help maintain mobility, independence and confidence as you age
The aim is not perfection, but helping you understand how small, consistent strength work can make a meaningful difference to your health and wellbeing.
Strength Training in Menopause
Why building strength becomes increasingly important during midlife.
Many women have been encouraged to focus on cardio exercise for most of their lives.
However during menopause, strength training becomes one of the most important things you can do for your body.
Strength training helps support:
• muscle mass
• joint stability
• bone health
• posture
• confidence in movement
It is not about lifting extremely heavy weights or becoming a bodybuilder. It is about supporting your body so it remains capable and resilient as you age and so you can continue to do every day activities like climbing stairs, lifting your shopping bags and reaching up into cupboards.
WHY STRENGTH MATTERS IN MENOPAUSE
As oestrogen levels decline during menopause, the body naturally begins to lose muscle mass.
This process is sometimes called sarcopenia, and it can gradually reduce strength, stability and resilience.
Strength training helps to:
• maintain muscle mass
• protect joints
• support bone density
• improve balance
• reduce injury risk
• improve long-term health and independence.
Building strength is one of the most effective ways to support your body through this stage of life.
STRENGTH DOES NOT MEAN BULKY
One common concern women have is that strength training will make them bulky.
In reality, building large amounts of muscle requires very specific training and nutrition.
For most women, strength training leads to:
• improved muscle tone
• better posture
• increased strength
• improved joint support.
The goal is strength and resilience, not size.These changes can contribute to symptoms such as urgency, leakage, or pelvic heaviness.
Watch the Module 3 Video
Strength Training in Menopause
In this video we explore:
• why strength becomes more important during menopause
• how strength protects joints and bones
• how much strength training is needed
• how to start safely and gradually. Health Through Menopause
WHAT COUNTS AS STRENGTH TRAINING
Strength training simply means challenging your muscles against resistance.
This can include:
• bodyweight exercises
• resistance bands
• dumbbells
• kettlebells
• Pilates-based resistance work
• gym equipment
Many everyday activities already involve strength work, such as lifting shopping bags or carrying children.
Structured exercises simply help develop this strength more effectively.
HOW MUCH STRENGTH TRAINING?
A simple guideline when building strength is to aim for:
3 sets of 8–10 repetitions of an exercise.
The final few repetitions should feel challenging, as though the muscle is working hard and you could probably only manage one or two more while maintaining good control.
If the exercise feels very easy and you could continue for a long time, the resistance is likely too light to stimulate strength change.
Strength improves when muscles are challenged close to fatigue while maintaining good technique.
STARTING WHERE YOU ARE
If strength training is new to you, start gradually.
Begin with simple movements such as:
• squats
• step ups
• glute bridges
• pushing movements
• pulling movements
• gentle core exercises
Two to three strength sessions per week can make a significant difference over time.
Consistency matters more than perfection.•
Simple Strength Exercises to Begin With
If strength training is new to you, starting with simple movements that use your own body weight or light resistance can be a great place to begin.
The goal is not to push yourself to exhaustion, but to gradually challenge your muscles and allow them to adapt over time.
Examples of simple strength exercises include:
• Squats – strengthening the legs and glute muscles which support daily activities such as standing, walking and climbing stairs.
• Step-ups – helping build leg strength and balance.
• Glute bridges – strengthening the glute muscles which support the hips and lower back.
• Wall push-ups or incline push-ups – building strength through the chest, shoulders and arms.
• Resistance band rows – strengthening the upper back muscles that support posture.
Physio Insight
Strength training is one of the most powerful tools for maintaining mobility, independence and confidence as we move through menopause and beyond.
Small, consistent efforts over time can lead to meaningful improvements in how your body feels and functions.
REFLECTION
Take a moment to consider:
• Have I included strength work in my routine before?
• What types of movement do I enjoy most?
• What small step could I take to begin building strength?
You may wish to note your thoughts in your workbook.
Module 3 Workbook
Download the workbook pages for this module to help you reflect and capture your thoughts.