Strength Training in Menopause: How to Lift with Purpose and See Results

Want To Know How To Lift With Purpose?

Strength training is one of the most powerful tools women can use to build confidence, support bone health, and maintain muscle mass—throughout all stages of life and especially during menopause. As estrogen levels decline, women naturally lose muscle and bone density, making strength training essential for overall health and longevity. However, many women unknowingly hold themselves back by lifting too light, skipping proper rest periods, or adding unnecessary cardio between strength sets. If you’re not seeing the results you want, it’s time to take a smarter approach. This guide will help you understand how to structure your workouts effectively and avoid common mistakes.

What Are Reps and Sets?

Reps (repetitions) refer to the number of times you perform a specific exercise in a row. A set is a group of reps performed before taking a break. Understanding how to structure your reps and sets will help you train with purpose:

• 1-5 reps → Strength & Power (Best for building maximal strength, stimulating the nervous system)

• 6-8 reps → Strength-Hypertrophy Overlap (Builds strength while promoting some muscle growth)

• 8-12 reps → Optimal Hypertrophy (Best for muscle growth, moderate to heavy weight)

• 12+ reps → Muscular Endurance (Lighter weight, higher reps, less impact on muscle size)

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For women in menopause, training in the 6-12 rep range with challenging weights is ideal for maintaining muscle mass and supporting metabolic health.

How to Know If You’re Lifting Heavy Enough

One of the biggest mistakes women make in strength training is underestimating their strength. Lifting weights that are too light won’t challenge your muscles enough to create change, which is crucial during menopause when muscle loss accelerates. Here’s how to know if you’re lifting heavy enough:

• The last 2-3 reps of each set should feel tough, but you should still be able to maintain good form.

• If you finish a set and feel like you could easily do more, it’s time to increase the weight.

• Progressive overload—gradually increasing the weight over time—is key for maintaining strength and bone density.

Common Strength Training Mistakes That Hold Women Back

Even with the right rep and set structure, other mistakes can limit your results. Here are three common errors to avoid:

1. Lifting Too Light

Many women fear lifting heavier weights will make them bulky, but in reality, it helps create a strong, lean physique while preventing muscle loss. If you want to maintain strength and resilience through menopause, don’t be afraid to challenge yourself with heavier weights.

2. Not Following Rest Periods

Rest is just as important as lifting. The amount of rest you take between sets affects performance, muscle recovery, and overall results:

• Strength & Power (1-5 reps per set): 2-5 minutes rest

• Strength-Hypertrophy Overlap (6-8 reps per set): 1-2 minutes rest

• Hypertrophy (8-12 reps per set): 30-90 seconds rest

• Muscular Endurance (12+ reps per set): Less than 30 seconds rest

  
  

Skipping or shortening rest periods too much can reduce strength output and slow progress.

3. Adding Random Cardio Between Sets

It’s common to see women adding jumping jacks, burpees, or treadmill sprints between sets to “burn more calories.” However, doing this during strength training can actually diminish your gains by fatiguing your muscles too soon. Strength training and cardio both have their place, but they should be programmed separately for the best results, especially when preserving muscle mass is a priority.

4. Not Logging Weights and Progress

Tracking your weights, sets, and reps is key to making progress. Without a log, it’s easy to stay at the same resistance for too long, limiting strength and muscle gains. Aim to gradually increase weights or reps over time (progressive overload) to keep challenging your muscles and improving results. Keeping a training log—whether in a notebook or an app—helps ensure you're consistently progressing.

Strength Training in Menopause

Menopause doesn’t mean losing strength or energy—it’s an opportunity to prioritise muscle health and longevity. If you want to maintain a strong, lean body, focus on lifting a challenging weight, allowing proper rest, and keeping cardio separate from strength sessions. Strength training is one of the most empowering forms of exercise for women in midlife, and by avoiding these common mistakes, you’ll support bone density, metabolic health, and overall well-being for years to come.

Need some help?

If you need some help getting started or creating a plan that is just right for you please reach out or check out my online nutrition and strength training coaching program HERE. The change you are looking for is closer than you think.