Strength Training / Weightlifting
Lifting weights (even light ones) builds muscle, supports bones, and boosts metabolism.
“I was intimidated at first—but now I feel stronger, more confident, and less achy.”
How to Get It
Free videos online, gym memberships, or personal training
Treatment Timeline
3–6 weeks for strength and mood benefits; longer for muscle mass or bone changes
Insurance Details
Not usually covered, unless under PT referral
Free (bodyweight) to $50–$150/month (classes or trainers)
More about
Strength Training / Weightlifting
What to Love
You don’t need to lift heavy or go to a gym. Even small dumbbells or bodyweight exercises can make a major difference. Start with consistency, not intensity—and progress as you gain confidence.
How it Works
Begin with 2x/week sessions. Focus on large muscle groups. Include squats, push/pulls, and core work.
Strength training prevents muscle loss and supports bone density, metabolism, joint health, and insulin sensitivity—all critical during menopause.
Estrogen decline accelerates sarcopenia (muscle loss) and bone loss. Lifting weights 2–3x/week improves strength, reduces injury risk, and supports metabolic health. It also improves mood and confidence.
When to Avoid
Modify if you have joint injuries or osteoporosis—work with a trainer or PT if needed
Possible Side Effects
Soreness, but less pain long term
Recommended Brands
Nourish Move Love, Peloton Strength, MadFit, FitOn, YouTube trainers
