Menopause and strength training: what you need to know

By The FRF coaching team · 28 October 2026

Perimenopause and menopause bring a lot of changes, and for many women exercise starts to feel different too. You might feel more tired, notice changes in your body shape, or find that what used to work no longer does. Strength training is one of the most practical tools you have during this stage of life. This guide explains why, what the evidence does and does not say, and how to get started safely, with a look at what is on offer locally in Polegate, Eastbourne and Hailsham.

What changes during menopause

Menopause is when periods stop, usually between the ages of 45 and 55, and perimenopause is the time leading up to it, when hormone levels start to change. The NHS explains that falling levels of oestrogen can bring a wide range of symptoms, including hot flushes, difficulty sleeping, low mood or anxiety, and problems with memory and concentration.

Lower oestrogen also affects your bones. The NHS notes that bone density can fall more quickly after menopause, which raises the risk of osteoporosis, a condition where bones become weaker and more likely to break. Alongside this, muscle mass tends to decline with age if we do not use it.

Why strength training helps

Strength training means working your muscles against a resistance, such as weights, resistance bands or your own body weight. It is recommended for everyone: the UK Chief Medical Officers advise all adults to do muscle-strengthening activities on at least two days a week.

During and after menopause, there are some particular reasons to prioritise it:

• Bones. The NHS recommends weight-bearing exercise and resistance exercise as part of keeping bones healthy and reducing the risk of osteoporosis.
• Muscle and everyday strength. Training regularly helps you keep, and build, the strength you need for daily life, from carrying shopping to lifting grandchildren.
• Mood and sleep. The NHS lists regular exercise among the lifestyle changes that can help with menopausal symptoms such as low mood and difficulty sleeping.
• Long-term health. Regular physical activity is linked with a lower risk of heart disease and type 2 diabetes, both of which become more of a concern after menopause.

What exercise will not do

It is worth being honest. Reviews of the research have not found good evidence that exercise reliably reduces hot flushes and night sweats. Some women find it helps, others do not. If symptoms are affecting your life, it is worth talking to your GP about treatment options, including hormone replacement therapy (HRT) and other approaches set out in the NICE guideline on menopause. Training works best alongside good medical advice, not instead of it.

We are coaches, not doctors or dietitians, so speak to your GP if you're unsure.

Don't forget the pelvic floor

Changes in hormones, along with pregnancy and childbirth earlier in life, can affect the pelvic floor. Leaking when you cough, jump or lift is common, but it is not something you simply have to put up with. NICE recommends supervised pelvic floor muscle training as a first step for many pelvic floor problems. If you have symptoms, your GP can refer you to a specialist women's health physiotherapist.

In the gym, good breathing and building up the load gradually make a real difference, and exercises can be adjusted so you can keep training while you work on it.

How to start

1. Start with the basics. Squats, hinges (such as a deadlift pattern), pushes, pulls and carries cover most of what your body needs.
2. Train two or three times a week. That meets the guidelines and leaves time to recover, which can matter more when sleep is disrupted.
3. Build up gradually. Increase weights or repetitions in small steps. Progress over months is what counts.
4. Listen to your body. Energy can vary a lot from week to week. On harder days a lighter session is still a session.
5. Get coached. Having someone check your technique and adapt exercises takes away a lot of the guesswork and worry.

StrongHer: sessions for women in Polegate

At Full Range Fitness we run StrongHer, a ladies-only session that includes breathing, pelvic floor work, and training through menopause and post-partum. StrongHer runs on Mondays and Wednesdays at 11:00 and on Tuesdays at 19:30. Each session lasts one hour, is led by a coach, and runs as small group personal training, so you get proper attention on how you are moving.

We are on the Chaucer Business Park in Polegate with free parking, about six minutes' drive from Hailsham and around twelve minutes from the centre of Eastbourne.

Find out more on our StrongHer page, or message us on WhatsApp on 07925 149477 if you would like to talk it through first.

Sources

• NHS. Menopause: symptoms, and things you can do to help. nhs.uk
• NHS. Osteoporosis: prevention. nhs.uk
• NICE. Menopause: identification and management (NG23), updated 2024.
• NICE. Pelvic floor dysfunction: prevention and non-surgical management (NG210), 2021.
• Department of Health and Social Care. UK Chief Medical Officers' Physical Activity Guidelines (2019).
• Daley A, et al. Exercise for vasomotor menopausal symptoms. Cochrane Database of Systematic Reviews 2014.