Reviewed by Amanda Thebe, Fitness Expert and Author of the best-selling book Menopocalypse
Strength training isn’t just for athletes or the under-40 crowd, it’s a powerful tool for thriving through perimenopause, menopause, and beyond. In her powerful 2024 session at the National Menopause Show, fitness expert Amanda Thebe referred to it as “the secret sauce” that can help women reclaim strength, confidence, and control over their changing bodies.
“Getting older, moving less and to some extent going through menopause, we see an impact in our muscle mass and bone density.” Amanda explained. “Strength training helps counteract those effects. It supports our bones, it builds lean muscle, and it keeps our metabolism humming.”
Why It Matters
Going through menopause increases the risk of osteoporosis, joint pain, injury and soreness. Strength training offers a potent remedy. According to Amanda, it’s “not just about building muscle, you’re helping preserve the framework that supports your entire body.”
Far from being intimidating or time-consuming, effective strength training can be done with bodyweight, resistance bands, or light weights, even from the comfort of your home. Amanda stresses that the recommendations are 2 to 3 sessions of resistance training per week, but even strength training snacks of 10-15 mins daily , can lead to major improvements.
Functional and Empowering
The benefits go well beyond physical.
“One of the biggest benefits I see with clients is the confidence that comes with strength training,” Amanda said. “It’s not just physical, it’s emotional, too. You feel stronger, you walk taller.”
She recommends focusing on five foundational movement patterns: push, pull, hinge, squat, and carry, movements that mirror everyday life. These improve balance, joint health, and posture, all of which are essential in menopause and beyond.
Never Too Late to Start
Whether you’re new to exercise or returning after a break, Amanda’s message is simple and encouraging: “Whether you’re 40, 50, 60, or 70, it is never too late to begin.”
“You’re not late. You’re right on time,” she added. “This is about progress, not perfection.”
The Role of Nutrition and Recovery
Amanda also highlighted that strength training works best when paired with mindful nutrition and rest:
“To build muscle, your body needs protein. And recovery is a huge piece of the puzzle—listen to your body, train smart, and don’t skimp on hydration or sleep.”
A Ritual of Self-Respect
Perhaps the most resonant insight from her session was this:
“Strength training isn’t just a physical practice. It can become a ritual of self-respect. You’re saying to yourself, ‘I matter. My health matters.’”
Ready to try the secret sauce?
Start small. Be consistent. Build strength that carries you through every stage of life.