When I first started strength training in my early twenties, menopause wasn’t something on my radar. Now solidly in my mid-thirties, it is becoming harder to ignore. I know it will come for me one day—and I want to be ready.
Menopause and perimenopause bring profound hormonal changes that affect everything from bone density to body composition. These changes are completely natural, but I *imagine* that they can feel overwhelming. Here’s the empowering truth: they’re manageable.
One of the most effective tools to stay strong and resilient during this time? Heavy resistance training—loads greater than 70% of your one-rep max.
In this guide, I’ll share why heavy lifting is essential, what makes it effective, and how you can start incorporating it into your life. Whether you’re already navigating menopause or simply planning ahead, I hope you walk away from this feeling informed and inspired!
Why Focus on Heavy Resistance Training?
When it comes to menopausal health, strength training isn’t just helpful—it’s essential. Here’s why:
Bone Health
As estrogen levels drop during menopause, so does bone density. Without intervention, this can lead to osteoporosis and an increased risk of fractures. But bones respond to stress. The kind of stress that comes from lifting heavy weights.
Research supports this: heavy resistance training stimulates bone remodeling, increasing density and strength. Movements like squats, deadlifts, and presses—done with proper form and progressive loading—are some of the best tools to keep your bones healthy and resilient.
Hormonal Adaptation
Menopause doesn’t just affect bones; it also changes your metabolism and contributes to muscle loss (a process called sarcopenia). Heavy lifting signals your body to ramp up anabolic hormones like testosterone and growth hormone, which help combat muscle loss and improve insulin sensitivity.
This hormonal boost can positively impact both subcutaneous and visceral fat levels, promoting a healthier body composition. Essentially, heavy lifting helps you preserve muscle, increase strength, and keep your metabolism working for you.
Empowerment
Strength training isn’t just about physical benefits—it’s about building confidence and resilience. There’s something deeply empowering about lifting a weight you once thought was impossible. Strength, both literal and figurative, carries over into every aspect of life.
What Does “Heavy” Really Mean?
“Lifting heavy” doesn’t mean jumping straight into a powerlifting competition. But it does mean that your 5, 10, even 25lb dumbbells aren’t going to cut it.
- Start Where You Are: If you’re new to lifting, work with a trainer to establish proper form and gradually build strength.
- Aim for Progressive Overload: The goal is to consistently increase the load over time, keeping it at or above 70% of your one-rep max (the most weight you can lift for a single repetition).
- Focus on Compound Movements: Prioritize multi-joint exercises like squats, deadlifts, rows, and presses. These movements engage multiple muscle groups and deliver the most bang for your buck.
How to Start Lifting Heavy
If you’re ready to get started, here’s a step-by-step plan:
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Get a Baseline Assessment:
Connect with a trainer or coach to assess your movement patterns, mobility and current strength levels. This will allow you to start a conversation about what should be included in your personal strength training program. -
Learn the Basics:
Master big movement patterns like a good squat, hinge, push and pull. These are the foundation that you will build your strength on. -
Incorporate Progressive Overload:
Once you’ve nailed the basics, start gradually increasing the weight. Aim for 3–5 sets of 6–12 reps, focusing on proper form. -
Be Consistent:
Strength training is most effective when done regularly. Aim for 2–3 sessions per week, giving yourself enough recovery between workouts. -
Track Your Progress:
Keep a training log to monitor improvements in strength.
Common Concerns and How to Address Them
“Is heavy lifting safe for me?”
With proper guidance and form, heavy lifting is safe and incredibly beneficial. If you’re unsure, start by working with a professional who can teach you the fundamentals and build a plan tailored to your needs.
“Won’t I get bulky?”
Building significant muscle mass requires an intentional combination of heavy lifting, high caloric intake, and specific programming. For most women, heavy lifting creates a leaner, more toned physique—not bulk.
“I don’t know where to start.”
Start simple. Incorporate compound movements into your routine, gradually increase the weight, and don’t be afraid to ask for help.
Training through perimenopause and menopause isn’t about fighting aging—it’s about embracing your strength and preparing for the next chapter with confidence. Heavy lifting helps you preserve bone density, maintain muscle mass, and feel capable in your body.
But perhaps the most significant benefit? Knowing that you’re doing something powerful for yourself. Something that allows you to stay active, independent, and vibrant—no matter your age.