based on Effects of Physical Exercise on Symptoms and Quality of Life in Women in Climacteric: A Systematic Review and Meta-Analysis published in Healthcare 2025
A 2025 systematic review and meta-analysis published in Healthcare highlights one of the most powerful tools for menopausal women to protect their health: resistance training. The study, which examined data from nearly 1,000 women aged 40 to 70, found that resistance training offers major benefits for bone strength, muscle mass, and overall well-being during the climacteric phase (which includes perimenopause and postmenopause) [Trujillo-Muñoz et al., 2025].
Why Resistance Training Matters
When estrogen levels drop during menopause, bones begin to lose density more rapidly. This increases the risk of osteoporosis, a condition where bones become brittle and fragile. Resistance training—also called strength training—is one of the most effective ways to fight this.
Using weights, resistance bands, or body weight exercises puts stress on the bones in a healthy way, which tells the body to build and maintain bone tissue. In fact, the study showed that women who did regular resistance training not only slowed down bone loss but actually increased bone density, especially in the hips and pelvis.
This type of training also supports muscle strength, which plays a key role in posture, balance, and joint stability—all essential for preventing falls and staying active as we age.
More Than Just Bones
Resistance training doesn’t just help physically—it has strong mental and emotional benefits too. The women in the reviewed trials reported:
- More vitality
- Better mood
- Fewer vasomotor symptoms like hot flashes and night sweats
- Improved sleep quality
One study even showed positive changes in relationship satisfaction and emotional well-being after just 12 weeks of training with resistance bands.
How Often Should You Train?
Based on the reviewed research, the sweet spot is:
- 3 sessions per week
- Around 60 minutes per session
- For at least 12 weeks
Each session typically includes a warm-up, exercises like squats or lunges with weights or bands, and a cool-down with stretching.
You don’t need a gym or fancy equipment—many effective routines can be done at home with a mat and some resistance bands. Consistency is key, and even small improvements add up over time.
What About Cardio?
While aerobic exercise like walking or swimming is great for heart health and mood, the evidence is clear: it’s resistance training that offers the strongest protection against bone loss. For menopausal women, cardio alone isn’t enough to maintain skeletal strength.
The Bottom Line: Build Strength, Build Resilience
If you’re going through perimenopause or postmenopause, resistance training is one of the most important things you can do for your health. It’s natural, safe, and has long-term benefits for your bones, muscles, and mental health.
You don’t have to be a fitness expert to get started. Begin with simple, bodyweight exercises or a resistance band, and build from there. Talk to your healthcare provider or a qualified trainer to create a plan that suits your needs and fitness level.
This is about more than fitness—it’s about staying strong, independent, and confident at every stage of life.
Dr Hunt’s opinion
I believe strength is the foundation of healthy aging. Resistance training is not just exercise—it’s essential medicine for your bones, your body, and your confidence. Pair it with targeted nutrients like vitamin D, and magnesium, to support your efforts from the inside out.