The menopause and strength training: Why training is now more important than ever
Every woman goes through the menopause. Hot flushes, poor sleep, lower energy levels and a body that suddenly reacts differently: many women feel as though they’re strangers in their own bodies during this phase. The good news is that you have far more control over the situation than you realise. One of the most effective ways to manage this is strength training. In this article, you’ll find out what changes during the menopause, what Dr Stacy Sims’ research says about it, and how you can easily incorporate strength training into your daily routine. As a personal trainer in Basel, I support women through this very phase every day.
What changes during the menopause
The changes often begin as early as your mid-40s, during what is known as perimenopause. Menopause is defined as the point at which it has been twelve months since your last period. One hormone plays a central role: oestrogen. Its levels fall – not gradually, but often in waves. Oestrogen is far more than just a reproductive hormone. It affects muscles, bones, metabolism, the heart and the brain. When levels drop, you’ll notice the effects in many ways:
Muscles: Muscle mass and strength decline more rapidly. The body responds less effectively to exercise.
Bones: Bone density decreases, particularly in the first few years after the menopause. The risk of osteoporosis increases.
Metabolism: Fat tends to accumulate around the abdomen, and it becomes more difficult to regulate blood sugar levels.
Sleep and mood: Many women find it harder to sleep, are more irritable or feel exhausted.
Everyday life: Climbing stairs, carrying shopping bags or lifting your grandchildren suddenly becomes more difficult.
This isn’t a personal failure, but biology. And biology can be trained.
Recommendations from Dr Stacy Sims based on her research
Dr Stacy Sims is a sports physiologist and nutritionist. She has been conducting research for many years into how women should exercise and eat. Her most famous quote is: "Women are not small men." Training programmes designed for men often do not suit the female body, particularly not during the menopause. Her recommendations can be summarised in four points:
Heavy lifting: When oestrogen levels are low, the muscle needs a stronger stimulus to grow. That’s why it’s advisable to choose weights that really challenge you, doing just a few repetitions - where you could only manage two or three more. ‘Heavy’ is relative here. For beginners, even an empty barbell can be enough.
Jumping: Short jumps provide a stimulus for the bones that walking or cycling do not. Sims recommends about ten minutes of jumping exercises, three times a week.
Short and intense: rather than long and moderate: instead of hours-long endurance sessions, she recommends short sprint intervals lasting no more than 30 seconds, performed at full intensity. According to Sims, such sprints improve blood sugar regulation. Longer, intense intervals, on the other hand, can raise levels of the stress hormone cortisol.
Eat enough: Many women cut down on calories during the menopause in order to lose weight. Sims expressly warns against this. The body needs energy and, above all, sufficient protein to build muscle and recover.
How exercise changes your health and wellbeing
Strength training is not just a fitness trend, but a form of preventive healthcare. Women going through the menopause who exercise regularly can help mitigate many of the changes:
Stronger bones: Strength training and jumping provide the stimulus to the bones that oestrogen would otherwise supply. This can slow down bone loss and reduce the risk of fractures.
More muscle, greater stability: Strong legs and a strong core protect your back, knees and hips and help prevent falls.
Improved metabolism: Muscles help regulate blood sugar levels. Greater muscle mass helps you maintain your weight and reduce belly fat.
Better sleep and more energy: Many women sleep more deeply and have energy to spare in the evenings.
Mood and self-confidence: Exercise reduces stress. And feeling that you’re getting stronger changes how you feel.
In short: You’re working out not just for the mirror, but for the next 30 years of your life.
How to incorporate strength training into your daily routine
You don’t have to go to the gym every day. The key is to stick with it. These five steps will help you do just that:
Two to three sessions a week: 45 to 60 minutes are enough to see measurable results.
Fixed appointments: Enter your training sessions in your diary just like an important meeting. If it’s planned, it’ll happen.
Basic exercises first: squats, deadlifts, rowing, presses and lunges work the whole body.
Form before weight: increase the weight step by step, but only once you’re performing the movement correctly.
Take recovery seriously: enough sleep, protein with every meal and rest days are all part of your training.
If you have any health concerns - for example, with your back, joints or pelvic floor – consult a doctor beforehand and seek expert guidance.
Not sure where to start? Try personal training in Basel
"Heavy lifting" can sound intimidating to many women at first. What’s the right weight? Am I doing the exercise correctly? What if my back hurts? This is exactly where a personal trainer can help. With expert guidance, you’ll find the right way to get started, train safely and see progress more quickly.
As a personal trainer in Basel, I support women aged 40 and over through the menopause and beyond. During personal training sessions in Basel, you’ll train one-to-one with me in my private studio at Dreispitz in Münchenstein, away from prying eyes and with a view of the garden.
55 minutes per session, scheduled to fit your diary
Initial health assessment and body measurements, followed by reviews every 4 to 6 weeks Health coaching on nutrition, sleep and stress included
Qualifications in strength training, rehabilitation and health promotion
Health insurance: QualiTop-certified; around 20 health insurance providers cover this via supplementary insurance
Getting here: private car park, 3-minute walk from the Freilager tram stop
Your first step: book your free introductory consultation. 20 minutes, no obligation, in the studio or over the phone. Together, we’ll work out how strength training fits into your life.