Strength Training for Menopause: Why Less Can Be More

While lifting at Discover Strength recently, my trainer Gary asked if I wanted to see some of the studies behind their approach to heavy, efficient lifting. I absolutely did.

I am about six months in, and I have been so curious about why this is working so well. Here is what I know: I am getting dramatically stronger while spending less of my week exercising intensely than I used to.

Another trainer recently told me that my leg press - after leg abduction - is now more than his fresh leg press. Wild.

I lift at Discover Strength twice a week for 30 minutes. On my other days, I walk, do mobility work, yoga, body-weight cardio, and stretch. My body feels better than it did a year ago.

Strength training during perimenopause and menopause

For women in midlife, strength training is one of the best things we can do for muscle, bone health, balance, metabolism, and simply staying capable in our bodies. But it does not have to become another full-time job.

The research Gary sent me supports something I love: you do not need endless workouts or hours in the gym to get stronger. A couple of challenging, well-designed sessions each week can make a real difference. More volume can have a place, but more is not always better - especially if it leaves you exhausted, sore, or unable to keep showing up.

Heavy lifting is not the only option, and it is not a competition. Machines, dumbbells, bands, body-weight exercises, and home workouts can all be valuable. The right program is one that is safe for your body, challenging enough to help you progress, and realistic enough to do consistently.

But for me? This approach has been a beautiful fit. I get to build strength in a short amount of time and still have energy for the walking, mobility, and yoga that make me feel good. It so beautifully complements what I want for my patients - and for myself - at Dragonfly Menopause Care.

Discover Strength event in Chanhassen, Minnesota

Our next Dragonfly + Discover Strength event is Tuesday, October 20, from 6:30-7:30 p.m. I hope to see you there. Space is limited.

The research behind this post includes a 2021 review on time-efficient strength training, plus newer studies comparing training volume and heavy versus lighter resistance training.