Training · Menopause
Strength training through menopause
Muscle and bone change through menopause. Strength training is one of the best tools to protect both, and it is never too late to start.
For women in perimenopause, menopause and beyond, new to lifting or coming back to it.
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What the research says
It is never too late
Women gain strength from training at every age, through menopause and beyond.
126studies
pooled: strength training raised strength just as much after menopause as before it, and lowered fat mass.1
3x a week
strength training was most effective for muscle in women aged 40 to 60, in pooled trials.2
+2.9%
lower spine bone density after eight months of supervised heavy lifting, in women with low bone density.3
How we train
Muscle, bone and strength
In women around menopause, exercise improved lean mass, grip strength and leg strength in pooled trials.2 Your program is built around that.
Strength training first
Progressive lifting for your legs, hips, back and arms. Strength rose just as much after menopause as before it.1
Load for bone
Bone responds to heavier loads. In one supervised trial, heavy lifting raised spine bone density in women with low bone mass.3
Measured progress
We measure strength and fitness at the start, then retest at set points, so you can see what is changing.
The whole picture
Health coaching covers sleep, food and stress alongside your training.
Your program
Three stages, each with a check
Your coach sets the pace from your tests and how you feel.
- 01
First
Learn and build the habit
Assessment, then the main lifts with light weights, coached until they feel solid.
Move on whenYou train regularly and your technique holds as the weight goes up.
- 02
Next
Get stronger
Progressive strength training, heavier as you are ready, plus some fitness and balance work.
Move on whenYour retest shows strength rising and your joints are happy the next day.
- 03
Ongoing
Keep it for life
Harder blocks, easier blocks and new goals, planned around your life.
RetestStrength, fitness and balance, compared with your own last results.
Check with your doctor before starting if
- You get chest pain or pressure when you are active
- You faint, feel dizzy or get very breathless with light effort
- You have a heart condition, or recent heart or lung problems
- You have had a recent operation, or been told to limit activity
Been told you have low bone density? Tell us at the consultation and bring any scan results.
Is heavy lifting safe?
Supervised, it can be
In one trial, 101 women after menopause with low bone density lifted heavy weights twice a week for eight months, closely supervised.3
Spine bone density rose, while it fell in the gentle home exercise group. Every function test improved, with one minor injury.3
We start light, coach your technique and add weight as you are ready.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “On day 5 of my 7 day free trial and i have to say, i’m loving it! It’s kicking my butt but in the best way!! I honestly didn’t realize how strong i am 🤣 All the trainers are knowledgable and super friendly and supportive. I’ve also met great people who train here so all around, great experience! Give it a shot”
Yvonne SzumskiGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I have been working with Khun Meaw on some strengthening exercises for my shoulders, hips and knees. … Her goal has been to give me the tools I need to work on my specific areas of need and not to keep me in an endless cycle of needing help……so professional and a joy to work with.”
Catlin McCrackenGoogle review “I’ve trained at Optimise Gym before and really enjoyed it! Good people, good energy, and a really nice atmosphere. The gym has everything you need for a good workout, and everyone is friendly and welcoming. Definitely recommend this place!”
Nattha KongkhamGoogle review “Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review
Questions
Menopause training questions
Is it too late to start after menopause?
No. In 126 pooled studies, strength training raised strength just as much after menopause as before it.1
How often should I train?
In pooled trials of women aged 40 to 60, three strength sessions a week were most effective for muscle.2 Your coach plans what fits your week.
Will lifting heavy hurt my joints or bones?
Supervised, it can be safe. In one trial, women with low bone density lifted heavy and improved bone density, with one minor injury.3
Should I take creatine?
In pooled trials, 5 g a day or more of creatine with strength training gave small gains in lean mass and strength after menopause. Without training, there was no effect.4 Ask your doctor first.
Will training help with menopause symptoms?
Talk to your doctor about symptoms. Training builds muscle, bone and strength, and health coaching covers sleep and stress.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Kate is our Senior Coach. Our physios work on the same plan if anything aches.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Start where you are
Message us on WhatsApp to book your free training consultation. We test where you are today and plan from there.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (4)
- Isenmann E, Geisler S, Havers T, et al. It’s never too late: the impact of resistance training on strength and body composition in females across the lifespan. A systematic review and meta-analysis. J Sci Med Sport. 2026;29(10):1174-1185.
- Tan TW, Tan HL, Hsu MF, Huang HL, Chung YC. Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta-analysis of randomized controlled trials. BMC Womens Health. 2023;23(1):606.
- Watson SL, Weeks BK, Weis LJ, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res. 2018;33(2):211-220.
- Naddafha S, Antonio J, Kreider RB, Stout JR. Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2026;23(1):2668435.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.