Strength After 40: Why Lifting Matters More Than Ever in Perimenopause

If there’s one message I’d love every woman in her 40s and 50s to hear, it’s this: lifting weights isn’t optional anymore. It’s one of the best things you can do for your body through perimenopause and beyond.

What changes in perimenopause?

MERRYN: As oestrogen levels fluctuate and then fall, a few things happen that I see play out in the clinic:

• Bone density drops faster, especially in the years around menopause, which raises the risk of osteoporosis and fractures later on.
• Muscle mass and strength decline more quickly unless you actively work to keep them.
• Joints and tendons can feel achier. Many women notice new hip, shoulder or Achilles pain, or a “frozen shoulder”, in these years.
• Sleep, energy and mood can all take a hit, which makes it harder to stay consistent.

Why strength training helps

MERRYN: Muscle and bone respond to load. Give them a challenge and they adapt. Australian research has shown this beautifully: the LIFTMOR trial at Griffith University found that supervised, progressive heavy lifting and impact training improved bone density in postmenopausal women with low bone mass. Many people still believe the old myth that heavy lifting is dangerous for this group. That study suggests that, done well, it’s the opposite.

Strength training also helps with:

• Tendon health and joint aches
• Balance, which protects you from falls
• Metabolism and body composition
• Sleep, mood and confidence

How much do I need?

MERRYN: Australia’s physical activity guidelines recommend muscle-strengthening activity on at least two days a week. For bone, the load needs to feel genuinely challenging. Light dumbbells for 30 reps won’t give your bones the signal they need.

Where to start

1. Focus on big movements: squats, deadlifts or hip hinges, lunges or step-ups, push-ups, rows and overhead presses.
2. Work in the 6–12 rep range, where the last couple of reps feel hard but your form stays good.
3. Progress gradually. Add a little weight or a few reps every week or two.
4. Add some impact if it suits you, such as small hops, skipping or step-downs. Bones love it.
5. Breathe out on the effort rather than holding your breath. It helps manage the pressure on your pelvic floor.
6. Keep your yoga, Pilates and walking. They’re great partners for strength work, not replacements for it.

When to get checked first

Talk to your GP or a physio before starting if you:

• have known osteoporosis or a previous fracture
• have joint pain or injuries
• notice leaking, heaviness or pelvic discomfort when you exercise. A physio with pelvic health training can help with this.

It’s never too late to start, and two sessions a week is enough to begin. If you’d like a safe, personalised program built around your body and your goals, book an appointment, or follow one from home with a Custom Digital Program.

General information only. Please speak with your GP about menopause symptoms, bone density testing and treatment options.