Movement & Menopause: Why Strength Training is Essential

rangeptmontana
Oct 14
2 min read

Updated: Oct 15

By Range's sport/women's health Physical Therapist, Brenna McGuinness, DPT

When we think of menopause, the first things that often come to mind are hot flashes, mood changes, or disrupted sleep. But what’s less often discussed — and just as important — is how menopause affects your bones, muscles, tendons, and pelvic floor.

The truth: movement is medicine. Exercise, especially strength training, is one of the most powerful tools you have to protect your body through this transition and beyond.

The Overlooked Connection

Up to 70% of women report joint pain, stiffness, or tendon issues during menopause — often written off as “just aging." In reality, shifting hormones accelerate changes in bone density, muscle strength, and pelvic floor support. These changes can increase the risk of osteoporosis, injuries, and urinary incontinence — but they’re not inevitable.

Bone Health

Women lose about 10% of bone mass in the first 5 years post-menopause .
50% of postmenopausal women will develop osteoporosis.
Hip fractures, a major complication of osteoporosis, carry up to a 30% increased risk of death within one year and are a leading cause of nursing home placement.

The good news? Women over 45 who do resistance training 3 or more times per week can cut their risk of fractures in half.

Muscle & Tendon Health

Declining estrogen affects how muscles and tendons repair and recover. The result?

Faster fatigue
Slower recovery
Increased risk of injury

Without strength training, everyday tasks — standing from a chair, carrying groceries, hiking a trail — can feel like “max effort.” That’s what we call “1RM living” .

The message is simple: you can always build muscle at any age, but it requires the right stimulus, nutrition, and recovery.

Pelvic Floor Health

As estrogen declines, tissues that support the bladder and pelvic organs weaken. Nearly 50% of postmenopausal women report urinary incontinence, and others experience prolapse, pain, or recurrent UTIs .

The solution is not just medication. Pelvic floor physical therapy and targeted exercise can significantly improve support, strength, and quality of life.

What Kind of Exercise Works Best?

Not all exercise protects bones and muscles equally. Walking, yoga, or light weights are great for general health, but they aren’t enough to rebuild strength and bone density.

What does work:

Strength Training: 2–3x/week, with enough resistance that the last few reps feel challenging.
Impact Loading: hopping, skipping, or jumping (when safe) stimulates bone growth.
Aerobic Fitness: for heart and metabolic health.

Studies show strength training can reduce menopausal symptoms by more than 40% while improving bone density, muscle mass, blood pressure, insulin sensitivity, and hormone levels .

Getting Started

Lift heavy enough. The 2-lb dumbbells aren’t enough for bone and muscle to care.
Train full body. Aim for 2–3 sessions per week, 20–60 minutes each.
Keep it simple. Squats, deadlifts, rows, presses, step-ups, and carries go a long way.
Add impact carefully. Small jumps, hops, or skips can be powerful — start small and progress.

And if you’re unsure where to start? Work with one of Range's physical therapists. We’ll help you design a safe, effective program that fits your body and goals.