Strong for Life: How Strength Training Supports Women in Perimenopause and Beyond
Aging is inevitable, but how we age? That’s something we have more control over than we’ve been led to believe.
For women in their 40s, 50s, and beyond, strength training might be the most powerful (and underused) tool we have to support healthy aging. Especially during the hormonal shifts of perimenopause and post-menopause, lifting weights isn’t just about aesthetics, weight loss, or even weight maintanence.
It’s about thriving in a body that feels strong, capable, and energized for life.
Let’s talk about how building strength now can be your secret weapon for longevity.
What Is Longevity & Healthy Aging, Really?
When we talk about longevity, most people think of living longer. But ‘healthy’ aging is about more than years on a calendar, it’s about extending your healthspan: the number of years you feel vibrant, independent, and full of life.
‘Healthy’ aging includes:
Staying strong and mobile
Preserving bone density and muscle mass
Protecting brain and heart health
Reducing the risk of chronic diseases
Maintaining confidence and energy to do what you love
And for women, especially through midlife, the hormonal shifts of perimenopause and post-menopause make strength training not just helpful, but essential.
What Happens in Perimenopause & Post-Menopause
Perimenopause, the transition leading up to menopause, can begin as early as your late 30s or early 40s, with post-menopause beginning after 12 consecutive months without a period. This transition is marked by shifting hormone levels, especially declining estrogen and progesterone.
But here’s something important to know:
Every woman’s experience with perimenopause and post-menopause is unique.
Some may feel subtle changes in energy or mood, while others may notice big shifts in sleep, body composition, or how they respond to exercise. There’s no single “right” way to move through this stage of life, but understanding what can happen can help you feel more prepared and empowered.
As estrogen decreases, some common changes may include:
Slower muscle-building and recovery
Increased bone loss, raising the risk of osteoporosis
Shifts in energy, sleep, and mood
Fat redistribution, often toward the midsection
You might notice that workouts don’t feel the same or that what used to work suddenly isn’t. That’s not failure. That’s biology, and it’s totally normal.
This is exactly where strength training comes in. It helps you respond to these changes, not fight them. By building muscle, supporting bone health, and improving energy and metabolic function, strength training becomes a powerful ally in helping you feel strong and capable, through every phase of midlife and beyond.
Why Strength Training Is So Powerful for Women 40+
When it comes to healthy aging, strength training is one of the most powerful tools we have. It’s not just for bodybuilders or athletes. It’s for anyone who wants to stay active, independent, and strong through every chapter of life. Strength training is one of the most well-researched ways to improve longevity markers, including:
Grip strength
Walking speed
Balance and coordination
After the age of 30, we naturally begin to lose muscle mass (called sarcopenia). Without strength training, this decline speeds up, especially during and after menopause due to the drop in estrogen. But here’s the good news: it’s never too late to start building muscle.
Consistent strength (or resistance) training can:
Preserve and build lean muscle mass
Improve bone density and reduce fracture risk
Support joint health and mobility
Boost metabolism and insulin sensitivity
Improve mood, confidence, and cognitive function
Increase strength for everyday tasks; like carrying groceries, lifting grandkids, or getting up from the floor with ease
This isn’t about chasing a certain ‘look’; it’s about building strength, energy, and confidence that supports you in real life.
Fitness doesn’t have a look. It’s not about shrinking yourself or fitting into someone else’s idea of what ‘healthy’ is supposed to be. It’s about showing up for your body, your health, and your future in a way that feels good and sustainable for you.
It’s about thriving in your 60s, 70s, 80s and beyond with fewer limitations and more joy.
How Much Strength Training Do You Need? (And How to Start)
You don’t need to spend hours in the gym or lift heavy weights to benefit from strength training. In fact, just 2 to 3 total body sessions a week can make a significant impact on your muscle, bone, and metabolic health—especially when paired with consistency and movements that feel good for your body.
If you're just getting started or returning after a break, keep it simple:
Focus on functional movements like squats, hinges (like deadlifts), pushes, pulls, and carries
Use what you have: bodyweight, resistance bands, dumbbells, or even household items
Start with short sessions (even 15–30 minutes is plenty!)
Rest and recovery matter: your body builds strength between sessions
Progress slowly: adding reps, sets, or resistance gradually over time
The key isn’t perfection, it’s showing up consistently and listening to your body.
Some weeks will feel easier, others more challenging. That’s normal. Strength training isn’t just about the workout itself. It’s about the long game: supporting your future self, one rep at a time.
If you’re ready to dive in, I’ve got a beginner-friendly strength workout you can follow along with below. Whether you're at home or the gym, this routine is designed to be accessible and effective for all fitness levels!
Follow along with me as I complete this simple strength endurance workout. Three compound sets with 2 exercises performed back-to-back, for a total of 6 exercises. I did 2 rounds rounds of each set. Feel free to just join me for one, or keep going for a couple more rounds.
Want to do the simple, total body strength endurance workout on your own time? Here it is broken down for you:
Recommended Equipment: One pair of dumbbells, medium resistance fitness loop, chair/bench, mat, towel, water bottle
Workout Structure: Complete 2–4 rounds of each pair of exercises (A, B, and C).
For each pair (A1 & A2, B1 & B2, C1 & C2):
Do A1, then A2
Rest for 30 seconds to 1 minute
Repeat for 2–4 total rounds before moving on to the next pair.
A1. Bodyweight Pause Squat - 12 reps (NOTE: 4 count pause at the bottom)
A2. Resistance Loop Tricep Pushdown - 12 reps/each (NOTE: 4 count up, return to starting point, this is the eccentric tempo)
B1. 1.5 Rep B-Stance Deadlift - 6 reps/each leg
B2. Staggered Stance Row - 8 reps/each arm (NOTE: 4 count down, really resist gravity, this is the eccentric tempo)
C1. Bear Stance Hold - hold as long as you can
C2. Half-Kneeling Dumbbell Chop - 12 reps/each side
Pace yourself, focus on form, and use the rest as needed. Ready to move? Let’s go!
In Closing
Perimenopause and post-menopause can feel like uncharted territory—but you’re not powerless in the process. Strength training is one of the most impactful ways to support your body, protect your long-term health, and feel more like you again.
Remember: fitness doesn’t have a look, and aging doesn’t mean fading away. It means evolving.
You deserve to feel strong, capable, and confident, at every stage of life.
If you’re looking for guidance or community along the way, I’m here. And if you try the workout, I’d love to hear how it goes—reach out, comment, or share your wins. You’re not alone in this.
Your future self will thank you.
Ready for More Support?
If you're looking for guidance, encouragement, and workouts that fit your real life, check out the Anchor Fit Community, my monthly membership where we focus on building strength, confidence, and consistency together.
And if you're short on time but still want to stay consistent, the new Daily Dose 4-week program might be just what you need. It’s designed for busy people who want quick, effective workouts without spending hours in the gym.
You’ll get:
2 upper body, 2 lower body, 2 core, and 1 conditioning workout per week
All sessions are just 10–15 minutes long
All you need are dumbbells and bands, perfect for at home or on the go
Repeat the program to keep building strength and momentum
💪 Whether you're easing back in or just want a simple way to stay strong, Daily Dose makes it easier to show up, even on the busiest days.
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