By Amanda Thebe – Fitness Expert and author of best selling book Menopocalypse 

One of the reasons I’m such an avid supporter of strength training for women is because of the impact it has had on me. Becoming strong has transferred over to my everyday life. There is no downside. Being able to lift weights heavier than my own body weight is so empowering that it has improved my confidence outside the gym. It has also improved my energy level, my mental health, and my overall body image.  

Instead of paying so much attention to the number on the scale, I am now focused on the amount of weight I can lift. Too often, we think of strength building as something for vanity-seeking glamour girls and bro-science meatheads in the gym. That’s a pity, because it has such a positive effect, no matter who you are. I’ve seen my female clients become more confident and courageous outside of our training sessions. They try new things or take on new challenges, both at work and at play, and overcome obstacles they never thought they could. 

From the age of thirty onward, you start to lose muscle mass at the rate of around 2 to 3 percent each year. This is called sarcopenia.  

The main cause of sarcopenia is from leading a sedentary life, but when menopause comes into play, you will find your declining hormones can also accelerate your loss of muscle mass, which affects your power, strength, balance, and aerobic capacity.  

That sounds bad, right? Well, yes, it isn’t great, but all is not lost. It is important to understand how losing muscle can affect you and your health and why it’s important during menopause for you to strength-train and build muscle. 

There seems to be a general misconception that older women can’t get strong, that we can’t build muscle after menopause. This couldn’t be further from the truth. It is possible; menopause just makes it harder. During menopause, muscle protein synthesis—your ability to build muscle—is lessened, which requires you to focus more on the type of exercise you choose and the way you feed your body to support growth – we are talking protein here ladies! 

Women often get scared at the thought of lifting weights, not only because they fear they might get bulky (they won’t), but also because it looks so intimidating.  

Society has fed us the narrative that women need to remain as small and thin as possible. Conversely, lifting weights encourages us to take up a lot of space—and that’s a good thing. Lifting weights makes you realize that you’re capable of more than you ever imagined. This is especially true as a newbie to strength training, as you will see measurable achievements as you progress, and this growth will calm all of those negative thoughts. 

Lifting weights makes you realize that you’re capable of more than you ever imagined and is helping change that old crusty narrative about staying small both literally and figuratively. 

Learn more: Amanda Thebe will speak at the National Menopause Show 2024.  

Don’t miss her session, Strength training in menopause: the secret sauce you’ve been looking for. 

AMANDA THEBE