By Kamala Schroeder, Physiotherapist
For many women, peri- and post-menopause can feel like a turning point for the body.
During peri- and post-menopause, decreasing oestrogen levels affect more than just hormones… they also impact muscles, joints, and bones. Given that oestrogen keeps bones strong, muscles responsive and connective tissues resilient, falling levels can cause aches, reduced strength, and gradual bone density loss.
The good news? The body responds really well to the right kind of exercise!
Strength training is safe + effective
Research shows that lifting relatively heavy weights improves bone strength in post-menopausal women with low bone density (Watson et al., 2018).
What exactly should I be doing?
The most effective programs incorporate the following:
- Strength training for the upper and lower body: progressively building strength over time – with guidance and good technique – helps to maintain muscle mass, support joints and load bones
- Balance exercises: to reduce the risk of falls and build confidence in everyday movement
- Impact loading: impact exercises ranging from hopping to step downs tells bones to stay strong!
New to the gym? Nervous about weights? You’re not alone.
If the gym feels intimidating, you’re not alone. Many women were not encouraged to strength train earlier in life, and walking into a gym without direction can feel overwhelming.
Importantly, strength training doesn’t mean going all out – it means starting where you are, learning good technique and progressing safely. With the right guidance, lifting weights can become empowering rather than scary.
Peri- and Post-menopause isn’t a time to pull back from movement – it’s time to train smarter and with purpose. A program that includes strength, balance, and impact can help protect bone density, support muscle and joint health, and empower women to feel strong in their bodies again.
For information on how we can help you find your strength, contact Pursue Health on 03 9131 4977 or email pursue@pursuehealth.com.au
References
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
