Menopause Journey from Peri to Post as You Harness the Power of Strength Training
Written by Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is known in the health and fitness space for her work in pain management, rehabilitation, helping with hormones, and fitness and functional movement for seniors. She founded Edge Power Personal Fitness in 2014, a private studio in the Dandenong Ranges of Victoria of Australia, and expanded into Online training in 2020.
Menopause marks a significant chapter in a woman’s life. It’s a time of profound hormonal shifts, particularly the natural decline of oestrogen and progesterone, that affect far more than just our moods or menstrual cycles. These changes influence everything from bone density and muscle mass to metabolism, heart health, and especially our mental and emotional well-being.
This phase is still misunderstood by many health professionals, fitness coaches, and often even the women going through it. And let’s not forget the men who find themselves watching on, bewildered, as their partners navigate the storm. As we feel ourselves losing control of our bodies and sometimes our minds, finding a way to reclaim some of that control becomes vital.
This is where strength training comes in, not just as exercise, but as a powerful form of self-care and empowerment.
Understanding the menopausal transition
Perimenopause usually begins in our 40s. It’s the lead-up to menopause, when hormone levels fluctuate and symptoms like hot flushes, disrupted sleep, and weight gain start to creep in. Menopause itself is defined by twelve consecutive months without a period. After that, we’re considered postmenopausal.
That’s the textbook version. My experience was far from typical. My transition was sudden and unexpected, triggered by medication. It left me confused, frustrated, and completely disconnected from a body that no longer responded the way it used to.
Through that chaos, I learnt firsthand how crucial it is to understand what's happening inside us—and how to work with it, not against it.
What’s going on in the body?
During this transition, the body undergoes several key changes:
Muscle loss (sarcopenia) speeds up
Bone density drops, raising osteoporosis risk
Metabolism slows, making weight gain more likely
Joint health may decline, leading to pain or stiffness
Mood and memory often fluctuate with hormonal changes
Why strength training is a game-changer
1. Preserves and builds lean muscle
From age 30, we naturally start losing 3-8% of muscle per decade, and this loss ramps up post-menopause. Strength training slows this decline and helps rebuild what’s been lost. More muscle also boosts metabolism, helping with weight control.
2. Supports bone health
With declining oestrogen, bones become more fragile. Strength training stimulates bone growth, helping reduce the risk of osteoporosis. I’ve worked with many women facing arthritis or osteopenia. One of my clients in her mid-50s saw a 1.5% increase in bone density over 12 months, despite illness, training breaks, and plenty of regressions and adjustments. We just stayed consistent.
3. Improves joint support and reduces pain
Many women in midlife experience joint pain and stiffness. Strengthening the muscles around joints offers better support and reduces strain, making everyday movement feel easier.
4. Boosts mood and brain function
Hormonal ups and downs can feel like an emotional rollercoaster. Strength training increases the feel-good chemicals in our brains, serotonin, dopamine, and endorphins, helping us feel more balanced and in control. It’s a natural way to reclaim mental clarity and calm.
5. Supports heart health
After menopause, cardiovascular risks increase. While cardio is great, strength training also helps by improving insulin sensitivity, reducing visceral fat, and supporting healthy blood pressure and cholesterol levels.
6. Lifts confidence and body image
The physical changes of menopause can shake our self-esteem. But strength training brings visible wins: you lift heavier, move better, and feel stronger. That physical power feeds into mental confidence and a more positive relationship with your body.
Getting started
You don’t need to be a gym junkie to benefit. A solid strength routine can be simple and accessible:
Train 2-3 times per week
Target all major muscle groups: think squats, lunges, push-ups, rows
Use progressive overload: gradually increase resistance
Rest properly: recovery is just as important as training
You can use free weights, machines, resistance bands, Pilates, yoga, or just your own bodyweight. The key is consistency. If you can, work with someone who understands menopause physiology.
What are the best sets and reps post-menopause?
Let’s get specific. The right rep and set range can make all the difference.
Strength & muscle building
Reps: 6-12 per set
Sets: 2-4 per exercise
Weight: Moderate to heavy (challenging but safe)
Rest: 30-90 seconds between sets
This range promotes muscle growth and supports bone strength and metabolism.
Endurance & toning
Reps: 12-15
Sets: 2-3
Weight: Light to moderate
Rest: 15-45 seconds
Great for joint support and overall stamina, especially early in your training journey.
Bone density (osteoporosis prevention)
Reps: 5-8
Sets: 3-4
Weight: Heavier loads (with good form)
Rest: 60–120 seconds
Heavier resistance stimulates bone remodelling and helps reduce fracture risk.
How often should you train?
Strength sessions: 2-4 times per week
Alternate upper and lower body to give muscles time to recover
Complement with
Walking, swimming, or cycling (for cardio health)
Yoga or Pilates (for flexibility and balance), if you hate that idea, just incorporate regular stretching and rotation routines.
Few key tips
Focus on compound movements like squats, lunges, deadlifts, push-ups, and rows
Respect your recovery: recovery takes longer with lower oestrogen
Tune into your body: energy levels may vary day-to-day
Eat enough protein: your muscles need fuel to grow and repair
Final thoughts
Strength training isn’t just about toning up; it’s about taking back control. It helps us feel more grounded, resilient, and powerful through one of life’s biggest transitions.
Menopause isn’t the end of vitality; it’s the start of a new phase. One where we move with more purpose, care, and strength than ever before. And strength training can be your greatest ally on that path.
For me, as a post-menopausal woman, I know that without strength training regularly, my function rapidly declines, and the aches and pains quickly increase. The absolute best way to maintain balance in my body, brain and life is to include it joyfully.
Read more from Tia Hills-Edge
Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is an Australian actress, personal trainer, and martial artist with a background in general and mental health nursing. She is passionate about helping individuals with chronic pain, injuries, hormonal imbalances, or weight management challenges unlock their body's true movement potential through exercise, fitness, and supportive nutrition. Tia is also deeply dedicated to seniors health and fitness, striving to help the aging population maintain youthfulness by preserving movement and muscle strength.
