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First off, if you consistently practice resistance training in any way, that’s a great start!

But also, Continuing to train through menopause in a way that worked in your twenties and thirties, will ultimately leave a lot of longevity, health, and quality of life on the table. (1)

What Used to Work VS. an Optimal Mid-Life Training Approach:

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Primary Practices = Sleep, light exposure, hydration, taking walks, eating nutrients, and stress reduction.

Let’s Define: Strength vs. Hypertrophy Training

Qualities & Benefits for Bodies in Menopause Strength Training Hypertrophy High-Intensity Resistance Training
Reps/Set/Exercise 1-6 6-12 6-100
Sets/Exercise 3-6 3-10 3-20
Builds Strength ✅✅ 〰 〰
Builds Muscle Quality ✅✅ ✅ 〰
Improves Metabolic Function ✅✅ ✅ 〰
Reduces Belly Fat Gains ✅✅ ✅ 〰
Builds Bone Mass ✅✅ ✅ 〰
Optimizes Longevity ✅✅ ✅ 〰

Table Key:

✅✅ Definitely

✅ Yes

〰 Can’t Hurt

Strength training = performing any multi-joint resistance training exercise at a workload that you can only complete for 6 or fewer repetitions - and could only complete 1 or 2 more reps, because it’s so challenging. In general, most women have very little experience with this method.

Hypertrophy training = any resistance training exercise you are able to complete for 6-12 reps, and aren’t sure you can complete a 13th rep because it’s that challenging. This method is a common solo weight room-goer approach.

High-Intensity Resistance training is a term I use to collectively identify hypertrophy training coupled with shortened rest periods, or with other types of exercises like calisthenics. Popular formats for this training style include OrangeTheory, bootcamps, CrossFit, barre strength, yoga strength, and most group fitness class formats that use resistance training tools.