--- title: "Guest post: Let's Talk About Strength During Menopause" entity: "blog" canonical_url: "https://www.dralishaghajar.com/blog/guest-post-let-s-talk-about-strength-during-menopause" markdown_url: "https://www.dralishaghajar.com/llms/blog/guest-post-let-s-talk-about-strength-during-menopause" lastmod: "2025-01-21T22:09:00.000Z" --- Guest post: Let's Talk About Strength During Menopause Dr. Kelsey Crispeno Garvey, PT, DPT, CSCS I'm frustrated. I'm frustrated by how we talk about menopause and strength training. Or really, how we don't talk about it. And when we do? It's always about getting smaller, leaner, or fighting our bodies. That's not the story you need to hear. This isn't about becoming smaller. This is about power. About capability. About reclaiming your relationship with your changing body during menopause – not fighting against it. I see it in my work with women all the time. Like Sarah, who recently texted me a photo from a 5-mile hike with her adult kids – something she hadn't done in years. Or Maria, who couldn't stop smiling when she told me about playing on the floor with her grandkids, getting up without even thinking about it. These aren't just nice stories. They're real evidence of what the research keeps telling us: yes, our bodies change during menopause. We lose muscle mass and bone density each year. But here's what matters – we're not stuck on this path. Your Foundation: Bones & Muscles Let's get real about what's happening in your body right now. Think of your bones like a bank account. Before menopause, everything stays pretty balanced – deposits, withdrawals, it all works. But those first 5-7 years after menopause? Your account starts losing money fast. Research shows we can lose up to 20% of our bone density. That's like losing 20% of your savings without even realizing it. But here's the cool part – your bones are alive. They're constantly rebuilding themselves. And they rebuild strongest where you use them most. Every time you move with purpose, your bones are listening, deciding where they need to be strongest. It's why strength training works so well. You're basically having a conversation with your bones: "Hey, we need to stay strong here!" And they listen. Women who strength train during menopause don't just maintain their bone density – sometimes they build more, especially in crucial areas like hips and spine. Your Muscles Are Everything During menopause, we lose about 0.6-1% of muscle each year. This isn't about looking "toned" – it's about keeping your body's engine running. Your muscles are the workhorses of your body: ● They burn calories even when you're lounging on the couch ● They keep your blood sugar steady ● They fight inflammation ● They protect your joints and bones Think of it this way: if your bones are your foundation, your muscles are everything else – the walls, the support beams, even the heating system. They do it all. The Real-Life Part I know understanding all this doesn't make it easier to start. So, let's keep it simple. You need: ● 2-3 workouts a week ● About 45-60 minutes each time ● Movements that matter in real life (picking things up, getting up and down, pushing and pulling) Start wherever you are. Maybe that's doing squats while holding onto a chair. Maybe it's learning to deadlift with a trainer. The point is – you start where YOU are. When you strength train during menopause, you're: ● Building bone density where you need it most ● Keeping your metabolism healthy ● Making your joints stable and strong ● Improving your balance (preventing falls!) The best part? It's never too late. Your body keeps adapting to strength training as you age. It keeps responding. It keeps getting stronger. Questions to Consider: ● What would feeling strong let you do? ● What's holding you back from starting? ● What's one small way you could be stronger this week? You're not alone in this. Whether you're just thinking about strength training or you're already on your way – this isn't about fighting your body. It's about working with it. Understanding it. Growing stronger together. [***Check out Dr. Garvey's training program for women here***](https://www.trainsea.com/womens-hybrid-personal-training) I've included research because understanding the "why" matters. But your journey with strength will be uniquely yours. References Anderson, K. L., Zhang, B., & Thompson, R. (2023). Progressive resistance training adaptations in postmenopausal women: A systematic review and meta-analysis. Medicine & Science in Sports & Exercise, 55(4), 642-653. Chen, M., Liu, Y., & Wang, J. (2022). Effects of resistance training on bone mineral density in postmenopausal women: An updated meta-analysis. Osteoporosis International, 33(2), 267-281. Davidson, S. R., Murphy, K. T., & Roberts, S. B. (2024). Recovery strategies and protein requirements for postmenopausal women engaging in resistance training: A narrative review. Journal of Aging and Physical Activity, 32(1), 14-25. Kumar, V., Smith, J. A., & Patel, R. K. (2024). Compound movements versus isolation exercises for bone health in postmenopausal women: A randomized controlled trial. Journal of Bone and Mineral Research, 39(1), 89-102. Martinez, C. R., Johnson, D. L., & Rodriguez, A. A. (2023). Impact of resistance training on sleep quality and hormonal balance during menopause: A 12-month intervention study. Maturitas, 168, 42-51. Rodriguez, K. M., Thompson, B., & Anderson, J. (2023). Sarcopenia prevention through resistance training during menopause: Current evidence and recommendations. Clinical Interventions in Aging, 18, 156-169. Thompson, R. D., Wilson, M. E., & Davis, K. A. (2024). Metabolic benefits of resistance training during menopause: A comprehensive review. Menopause: The Journal of the North American Menopause Society, 31(2), 178-189. Williams, S. B., Brown, A. J., & Miller, C. M. (2023). Optimal training frequency for postmenopausal women: Results from the STRONG study. Journal of Women's Health, 32(4), 423-435. Additional Resources I Recommend: 1. The Menopause Society - [www.menopause.org](https://menopause.org/) ○ Evidence-based information and guidelines for menopause management 2. National Institute on Aging - [www.nia.nih.gov](https://www.nia.nih.gov/) ○ Research-based resources on healthy aging and exercise 3. Bone Health & Osteoporosis Foundation - [www.bonehealthandosteoporosis.org](http://www.bonehealthandosteoporosis.org) ○ Current guidelines for bone health during menopause