Strength training and menopause

Women’s main hormones — estrogen and progesterone — start to decline when entering perimenopause. These hormones play a key role in building and maintaining muscle mass, supporting bone density, regulating energy levels, and keeping recovery efficient.

As they drop, many women begin to notice changes: slower metabolism, reduced strength, increased fatigue, and feeling like the body is “not responding” the way it used to. This can feel frustrating and sometimes discouraging.

But this is exactly where the right kind of training makes a powerful difference.

Strength training becomes essential during this stage of life. It helps rebuild lost muscle, boosts metabolism, improves joint stability, and supports hormone balance naturally. With the right guidance, women can feel strong, capable, and confident again — not just getting through menopause, but thriving through it.

They don’t just drop, they fluctuate, creating many of the symptoms women feel during this stage.

Estrogen

During perimenopause, estrogen becomes unpredictable — sometimes high, sometimes low but gradually declining over time.

Estrogen is anabolic — it means that helping stimulate muscle repair and supports collagen and bone health — so losing it makes strength training even more important.

This affects:

• Muscle strength and recovery
• Metabolism and fat distribution
• Bone density
• Mood and sleep
• Energy levels

Progesterone

Progesterone declines more steadily because ovulation becomes less frequent.

Progesterone has a calming, stabilizing effect on the body, so losing it can make women feel “wired but tired.”

Low progesterone can lead to:

• Poor sleep
• Higher stress sensitivity
• Bloating and inflammation
• Temperature changes
• Feeling “wired but tired”

Why Strength Training Matters

As these hormones shift, the body’s ability to maintain muscle and strength decreases.

Strength training becomes essential, helping to:

• Build muscle
• Boost metabolism
• Support joints and bones
• Improve mood and energy
• Increase confidence and resilience

You don’t have to go through this alone.

Join Surpass Fitness Prime Strength - Group training designed specifically to support women through perimenopause and beyond.