Why Women in Perimenopause and Menopause Must Start Lifting Weights

If you're in your 40s or 50s and trying to manage your weight, reduce belly fat, or feel stronger in your own skin, one thing is clear: lifting weights is no longer optional — it’s essential.

And Rhian, Zing Wellbeing Founder, has totally transformed her own fitness routine and strength by incorporating regular strength and resistance training into her routine after she learned about critical this is for women when we reach our 40's.

Rhian says, "12 months ago I was a calorie counter and a reluctant cardio doer and did not focus on gut health, protein or weights. I have now totally transformed my health, wellness and strength by focusing on gut health, protein, lifting weights, sleep and stress reduction and I have never felt better"

While many women turn to cardio to slim down during menopause, the real game-changer is in the weights section.

Today, we'll explain exactly why resistance training is crucial during perimenopause and menopause, how it can support weight loss, hormonal health, bone density, and longevity, and how to get started safely and effectively.

💪 Why Lifting Weights Is a Non-Negotiable in Perimenopause & Menopause

1. Boosts Metabolism and Burns More Fat — Even at Rest

As we age, we naturally lose lean muscle mass — a process called sarcopenia — and with it, our metabolism slows. Less muscle = fewer calories burned at rest = easier fat gain, especially around the midsection.

Lifting weights helps to:

• Preserve and build lean muscle

• Increase resting metabolic rate

• Burn more fat (especially belly fat)

📚 Science-backed fact:
A study in Obesity found that resistance training significantly reduced abdominal fat in postmenopausal women, even without weight loss.

And you can see Rhian's results below which show she has lost her belly fat.

2. Targets Menopausal Belly Fat

The hormonal drop in oestrogen during menopause causes fat to shift from hips and thighs to the abdomen. This “menopause belly” is not just cosmetic — it’s linked to a higher risk of heart disease, insulin resistance, and inflammation.

Weight training combats this by:

• Improving insulin sensitivity

• Reducing visceral (dangerous) fat

• Stimulating fat-burning hormones like growth hormone

3. Supports Bone Density and Prevents Osteoporosis

As oestrogen declines, bone density decreases, putting women at greater risk of fractures and osteoporosis.

Weight-bearing and resistance exercises:

• Stimulate bone growth

• Increase bone mineral density

• Strengthen joints and connective tissues

📚 Research from the Journal of Bone and Mineral Research confirms that women who lift weights preserve more bone density than those who rely on cardio alone.

4. Improves Hormonal Balance and Mental Health

Strength training helps regulate:

• Cortisol (stress hormone)

• Insulin (blood sugar regulation)

• Testosterone and growth hormone (both crucial for muscle and libido)

It also releases endorphins and supports mood — a key benefit during a stage of life when anxiety and low mood can peak.

5. Increases Longevity and Quality of Life

Lifting weights isn’t just about looking toned — it’s about thriving as you age.

✅ Strong muscles = fewer falls
✅ Better posture and mobility
✅ Improved heart health
✅ Enhanced cognitive function

A landmark 2022 study in the British Journal of Sports Medicine found that resistance training reduced risk of early death by up to 21% — and when combined with aerobic exercise, the benefits increased even more.

🏋️♀️ How Much Should Women Lift? And How Often?

📅 Frequency

• 2–4 days per week is ideal

• Aim for full-body workouts or split routines (e.g., upper/lower body)

🏋️ Intensity

• Choose a weight that feels challenging by the last 2–3 reps of your set

• You should not be able to do more than 12–15 reps easily

👉 Don’t be afraid to lift heavy!
You won’t “bulk up” — you’ll build lean, firm muscle.

🔁 Sets and Reps

• 3–4 sets per exercise

• 8–12 reps per set for strength and tone

• Rest 30–90 seconds between sets

✅ The Best Strength Training Exercises for Menopause

Focus on compound movements that work multiple muscle groups and mimic real-life movement.

Top 6 Exercises:

1. Squats – Builds glutes, quads, core (bodyweight or dumbbells)

2. Deadlifts – Strengthens back, hamstrings, glutes, core

3. Push-ups (or modified) – Builds chest, arms, and shoulders

4. Rows (dumbbell or resistance band) – Improves posture and upper back strength

5. Overhead Press – Strengthens shoulders and upper body

6. Lunges – Builds lower body balance and strength

🧘♀️ Bonus: Add core work (planks), hip bridges, and balance exercises like single-leg deadlifts for stability and posture.

⚠️ Are There Any Risks or Considerations?

Be Aware Of:

• Joint pain or stiffness – Choose controlled, joint-friendly movements

• Pelvic floor weakness – Engage core properly, avoid straining

• Low energy or fatigue – Start light and progress slowly

✅ Form is everything – Work with a personal trainer if unsure
✅ Warm up and cool down – Always include gentle mobility and stretching
✅ Listen to your body – Strength gains take time

🔄 Strength Training vs. Cardio in Menopause: What’s Best?

Cardio is great for heart health and mental wellbeing, but too much can:

• Increase cortisol levels

• Burn muscle along with fat

• Lead to fatigue and stress

🔁 The winning formula:
2–4 days of resistance training + 2–3 days of light cardio (like walking or cycling) + daily movement (like stretching or yoga)

Final thoughts

If you're in your 40s, 50s, or beyond and want to feel stronger, leaner, and more confident, resistance training is your most powerful tool.

 From reducing belly fat and supporting hormonal balance to protecting your bones and brain, lifting weights is the ultimate menopause ally.

💡 It’s never too late to start — and even two sessions a week can make a life-changing difference.

Join the Zing Wellbeing membership for full strength programs, video workouts, and expert coaching designed by women, for women, to help you feel your strongest at every stage of life.