La importancia de los ejercicios de fuerza a partir de la menopausia

The importance of strength exercises after menopause

by Ruth Alonso on Oct 16, 2023

During menopause, hormonal changes can cause various physical and emotional problems. A crucial aspect to maintaining good health during the menopausal period is performing strength exercises.

These exercises play a vital role in preventing the physical and emotional problems associated with menopause. By incorporating proper strength training routines, women can significantly improve their quality of life during this stage.

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Benefits of strength training in menopause

Strength training is essential for women during menopause, as it offers a wide range of benefits for your health and well-being. Below are the main benefits that can be obtained by performing strength exercises during this stage of life:

Increased bone density

Strength training helps increase bone density, which is especially important during menopause due to hormonal changes that can weaken bones. By strengthening muscles and subjecting them to controlled stress, bone growth is stimulated and osteoporosis is prevented.

Healthy weight maintenance and metabolism control

During menopause, many women experience an increase in body weight due to hormonal changes and a decrease in metabolism. Strength training can counteract these effects by helping you maintain a healthy weight and control your metabolism. Additionally, by increasing muscle mass, more calories are burned even at rest.


Improved balance and reduced risk of falls

With aging, balance can be compromised and there is an increased risk of falls. Strength training helps improve balance through specific exercises that strengthen stabilizing muscles. This significantly reduces the risk of falls and related injuries.

Muscle and joint strengthening

During menopause, it is common to experience a loss of muscle mass and strength. Strength training counteracts this process by strengthening muscles and joints. This not only improves daily functionality, but also reduces the risk of injury and chronic pain.


Relief of menopause symptoms through strength exercises

Strength exercises are essential for women going through menopause. Not only do they help maintain a strong and healthy body, but they also play an important role in relieving the symptoms associated with this phase. Let's see how they can be beneficial:

Reduction of hot flashes and night sweats

One of the most common symptoms during menopause are hot flashes and night sweats. However, performing strength exercises regularly can help reduce their frequency and intensity. Physical training strengthens the cardiovascular system and improves blood circulation, which can reduce these uncomfortable episodes.

Improved mood and reduction of depressive or anxious symptoms

Menopause brings significant hormonal changes that can affect mood and cause depressive or anxious symptoms. This is where strength exercises come into play. Physical activity stimulates the natural release of endorphins, known as the "happy hormones," which can improve emotional well-being and reduce these negative symptoms.

Fights sleep disorders associated with menopause

Many women experience sleep disorders during menopause, such as difficulty falling asleep or waking up frequently during the night. Performing strength exercises regularly can promote restful sleep. Physical exertion helps use up energy and promotes a feeling of relaxation, making it easier to fall asleep and stay asleep throughout the night.

Reduced pain and improved overall well-being

Strength exercises not only have physical benefits, but also emotional ones. They stimulate the release of endorphins, which can reduce muscle and joint pain so common at this stage of life. In addition, strengthening muscles and improving physical endurance contributes to general well-being and maintaining a good quality of life.

Prevention of sarcopenia in menopause

Menopause is a stage of hormonal changes in women's lives, and one of the effects it can have is the progressive loss of muscle mass, known as sarcopenia. During this phase, the process of muscle deterioration accelerates, which can negatively affect quality of life and functional autonomy.

Regular strength training has been shown to be an effective strategy to prevent and reverse sarcopenia in postmenopausal women. This type of exercise helps strengthen muscles and maintain good muscle tone. In addition, it contributes to improving physical resistance and reducing tiredness or fatigue associated with this stage.

By preventing sarcopenia, a better quality of life is promoted in older ages. Maintaining good muscle mass not only allows you to perform daily activities with ease, but also helps prevent other conditions related to aging, such as osteoporosis.

Strength exercise therapy can include different types of movements and tools such as dumbbells or body weights. Some examples are squats or weight lifting. These exercises help stimulate muscles and promote their growth.

Specific exercises to strengthen the body during menopause

During menopause, it is crucial to stay active and do exercises that strengthen our body. Here I present some specific exercises that can be of great help:

Weights or machines to strengthen muscles

Exercises with weights or machines are ideal for strengthening muscles at this stage. You can start with lighter weights and gradually increase as you feel stronger. Remember to work all muscle groups to avoid imbalances and injuries.

Pilates and yoga to improve flexibility and balance

In addition to strength exercises, activities such as Pilates or yoga can also be beneficial during menopause. These disciplines help improve flexibility and balance, which is especially important since as we age we can experience a decline in these areas.

Complement with aerobic exercises

Performing complementary aerobic exercises can further enhance the benefits of strength training. You can choose to walk, run, bike, or any other cardiovascular activity you enjoy. Remember to do it regularly to keep your heart healthy and increase your physical endurance.


Always remember to consult with a professional before starting any exercise program, especially if you have any pre-existing medical conditions. Also, listen to your body and make the necessary modifications based on your own abilities and limits.

Don't underestimate the power of strength training during menopause! Staying active and strengthening our body not only helps us stay in shape, but also contributes to improving our general health and quality of life.

Recommendations and considerations for exercise in menopause

During menopause, it is important to take into account some recommendations and considerations when performing strength exercises. Here are some key points to keep in mind:

Always consult with a professional before starting any training program during this stage.

Before starting any type of physical activity, it is essential to consult with a health professional, such as a doctor or a personal trainer. They will be able to evaluate your physical condition and provide you with specific recommendations based on your individual needs.

Adapt the exercises to individual abilities, respecting the physical limitations of each woman.

Every woman is different and has different physical abilities. It is important to adapt the exercises to your own limitations and abilities. Don't compare yourself to other people and listen to your body to avoid injuries or overtraining.

Maintain a constant exercise routine, doing it at least three times a week to obtain optimal results.

To obtain optimal benefits from exercise, it is advisable to maintain a consistent routine. Performing physical activities at least three times a week can help you strengthen muscles, increase bone density, and improve balance.

It is important to listen to your body and rest when necessary, avoiding overtraining or injuries.

As we age, our bodies may require more time for rest and recovery. Listen to the signals your body is sending you and don't be afraid to take days off if you feel excessive fatigue or pain. Getting adequate rest is also an important part of the strengthening and recovery process.


Frequently asked questions about strength exercises during menopause:

How much time should I dedicate to strength training each week?

The ideal would be to dedicate at least two days a week to doing strength exercises during menopause. With sessions of approximately 30 minutes, you can obtain significant benefits for your health.

Do I need to go to the gym to do strength exercises?

Not necessarily. While the gym can offer you a wide variety of equipment and weights, you can also perform these exercises at home with your own body weight or using items such as elastic bands, dumbbells, or water bottles.


What type of strength exercises are most recommended during menopause?

Exercises that involve resistance, such as lifting weights, doing squats or push-ups, are very beneficial for strengthening muscles and preventing muscle loss during menopause. It is also recommended to include exercises to improve flexibility and balance.

Is it safe to do strength exercises if I have osteoporosis?

If you have osteoporosis or other medical conditions, it is important to consult with your doctor before beginning any exercise program. The professional will be able to recommend safe exercises adapted to your specific needs.

When can I expect to see results in my body from strength training?

The results may vary depending on each person, but generally you begin to notice positive changes in the body after a few weeks or months of constant training. Remember that consistency and patience are key to obtaining good results.