Strength Training at Menopause: The Metabolism

The Single Best Non-Hormonal Lever

Resistance training is, per NAMS, a core strategy for midlife weight and metabolism. More muscle means a higher resting burn, better glucose control, and protection against the lean-mass loss that drives menopause weight gain.

How to Start

• 2–3 sessions per week of progressive resistance (weights, bands, bodyweight).
• Progress load gradually; consistency beats intensity.
• Pair with protein (1.2–1.6 g/kg) so the stimulus builds muscle.
• Add balance and walking for overall health.

Our Menopause Metabolism Calculator sets the calorie and protein backdrop. See menopause protein needs and the Menopause hub.

Educational only. If you have osteoporosis or joint issues, get clearance and modified programming from a clinician or physical therapist.