For women aged between 40 and 60, hormonal shifts linked to menopause are often associated with a noticeable drop in skeletal muscle mass. This decline can reduce overall strength and physical function, while potentially increasing the risk of disability later in life. However, recent research published in Medicine & Science in Sports & Exercise suggests this outcome is not unavoidable. The findings highlight that resistance training can play a meaningful, and in some cases substantial, role in preventing muscle loss during and after menopause.
How the menopause resistance training study was conducted
The study analysed 72 physically active women aged 46 to 57 who were not using hormone replacement therapy. Participants were randomly assigned to one of two groups. One group maintained their regular activity routines, which included moderate exercises such as walking or running. The second group followed a supervised low-impact resistance program designed to improve hip and shoulder strength, dynamic balance, and flexibility. This program used Pvolve equipment, including resistance bands and weights worn around the hips, wrists, and ankles, alongside dumbbells and bodyweight movements like squats, lunges, and planks.
Key strength, balance, and flexibility improvements
After 12 weeks, women in the resistance training group experienced a 19% improvement in hip function and lower-body strength, a 21% increase in full-body flexibility, and a 10% gain in dynamic balance. In contrast, those who continued with their usual activities showed no significant changes in these measures. While earlier research has documented declines in leg strength and flexibility during menopause, this study was the first to compare the effects of resistance training across pre-, peri-, and post-menopausal phases by including women at different stages rather than tracking the same individuals over time.
Why the findings matter for women during menopause
According to lead author Francis Stephens, a professor at the University of Exeter, women are often more prone to leg strength loss as they age, especially after menopause, which can increase the likelihood of falls and hip fractures. He noted that the study demonstrates how a low-impact resistance and bodyweight program targeting the lower body can enhance strength, balance, and flexibility. Importantly, these benefits were consistent across menopause stages, indicating that menopause-related changes do not reduce the effectiveness of exercise.
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Practical takeaways for long-term strength and health
Although the program used specialised Pvolve equipment, Stephens explained that any progressive resistance training focused on lower-body strength is likely to deliver similar outcomes. The key is choosing an approach that is enjoyable and sustainable. Participants reported increased exercise enjoyment, with some continuing the routine even after the study ended. Women’s health coach Kylie Larson added that mindset plays a critical role, as many women view menopause as a point where physical improvement is no longer possible. She highlighted that strength training can still improve muscle mass, body composition, flexibility, and balance, even with fewer weekly sessions, especially when using progressive overload to gradually increase challenge.
