Menopause is a natural stage in a woman’s life, but the hormonal changes that come with it can bring a cascade of health challenges — from weight gain and mood swings, loss of lean muscle mass, to increased risk of chronic diseases and reduced bone density. A significant, yet often overlooked, concern during menopause is the development of insulin resistance and poor glucose control. Fortunately, there’s a powerful, science-backed tool that can help: resistance training.

In this blog post, we’ll explore why resistance training is especially beneficial during menopause and how it can empower women to feel stronger, more energetic, and more in control of their health.

The Menopause Hormonal Shift and Its Impact on Insulin and Bone Health

During menopause, estrogen levels drop, and this has a direct effect on how the body handles insulin — the hormone responsible for regulating blood sugar. Estrogen plays a protective role in maintaining insulin sensitivity, and without it, the body becomes more prone to insulin resistance. This means your cells don’t respond to insulin as effectively, leading to higher blood sugar levels, increased fat storage (especially around the abdomen), and eventually, a greater risk of type 2 diabetes.

Estrogen also plays a vital role in maintaining bone density. As levels decline during menopause, the risk of osteoporosis and fractures rises sharply.

Preserving Muscle Mass and Strength

One of the biggest physiological changes during menopause is sarcopenia—the gradual loss of muscle mass and strength. After the age of 30, muscle mass naturally declines by 3-8% per decade, and this accelerates during and after menopause due to hormonal changes.

Resistance training—using weights, resistance bands, or body weight—stimulates muscle protein synthesis, helping maintain and even build lean muscle. This not only boosts strength and function but also contributes to a higher resting metabolism, aiding in weight management.

Resistance Training: Not Just for Muscle

Resistance training such as lifting weights, Reformer Pilates or bodyweight exercises like squats and push-ups isn’t just about building muscle strength. It has a profound effect on metabolic health, particularly in how your body manages glucose and insulin.

Here’s how:

1. Increases Muscle Mass and Insulin Sensitivity
   Muscle is a major site for glucose uptake. When you build muscle, you increase the body’s capacity to absorb and use glucose effectively, reducing the burden on insulin.
2. Reduces Visceral Fat
   Resistance training helps burn fat, particularly visceral fat — the kind that wraps around internal organs and is strongly linked to insulin resistance.
3. Improves Blood Sugar Stability
   Regular resistance workouts enhance glucose uptake even without insulin — a huge benefit for those beginning to show signs of insulin resistance.
4. Lowers Inflammation
   Chronic inflammation is common during and after menopause, and it can worsen insulin resistance. Resistance training has been shown to reduce inflammatory markers in the body.

Weight-bearing and resistance exercises also apply stress to bones, stimulating bone remodeling and increasing bone mineral density (BMD). Studies show that women who engage in regular strength training 2-3 times per week can significantly reduce the risk of osteoporosis and related fractures. (See part 1 in Sarah’s recent blog post)

Enhancing Mood and Mental Health

Menopause can bring mood swings, irritability, and an increased risk of depression and anxiety. Exercise, including resistance training, has been shown to release endorphins and improve dopamine and serotonin levels, helping regulate mood and reduce stress.

Additionally, achieving physical strength can boost self-confidence and body image—two aspects that are often challenged during this transitional phase.

How to Start: Resistance Training for Midlife Women

You don’t need to lift heavy weights to see results. The key is consistency and progressive overload — gradually increasing the challenge over time.

If you’re new to resistance training, it’s never too late to start—but it’s important to begin safely:

• Consult a healthcare provider before starting any new fitness program.
• Start with bodyweight exercises like squats, lunges, and push-ups.
• Progress gradually to resistance bands, dumbbells, or machines.
• Focus on form over heavy lifting, especially at the beginning.
• Aim for 2–3 sessions per week, targeting all major muscle groups.

Consider working with a certified personal trainer, exercise physiologist or physiotherapist, to create a tailored program that fits your body, lifestyle, and goals.

Final Thoughts

Menopause doesn’t have to mean a steady decline in metabolic health, strength or vitality. Resistance training offers a powerful way to take control of your insulin and glucose levels, improve your body composition and bone density, counteract the effects of hormonal shifts and support overall well-being. Combined with proper nutrition and rest, it’s one of the most effective lifestyle strategies for thriving through the menopausal transition and beyond.

If you are wanting to commence some resistance training under the guidance of physiotherapists why not give Clinical Reformer Pilates a try? Book in for an Initial Assessment with one of our team here.

We also have our in house dietitian Melisssa D’Elia available for consults every Tuesday. She can assist you with advice on nutrition throughout perimenopause and menopause.