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.”
Free (bodyweight) to $50–$150/month (classes or trainers)
Free videos online, gym memberships, or personal training
Not usually covered, unless under PT referral
3–6 weeks for strength and mood benefits; longer for muscle mass or bone changes
More about
Strength Training / Weightlifting
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.
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.
Modify if you have joint injuries or osteoporosis—work with a trainer or PT if needed
Soreness, but less pain long term
Begin with 2x/week sessions. Focus on large muscle groups. Include squats, push/pulls, and core work.
Nourish Move Love, Peloton Strength, MadFit, FitOn, YouTube trainers
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