Why does strength training become so important during menopause?

The gym? I'm way too old for that.

Strength training? Surely that's not necessary anymore at my age.

I hear it more often than you might think.

Often followed by:

I walk every day. Isn't that enough?

And every time I smile. Not because these women are wrong.

But because no one has ever explained to them what happens to their muscles during menopause.

And that is exactly why I started Victorious Women. Not to tell women that they should do strength training. But to explain why. their body suddenly benefits so much more from it. Because as soon as you understand what happens in your body, you start looking at exercise very differently. Not as something you "have" to do to lose weight.

But as something you invest in for the rest of your life.

Your muscles change, even if you don't see it.

Many women think that muscle loss only begins at an advanced age.

In reality, this process starts around the age of thirty. You very gradually lose muscle mass and strength. In most cases, you hardly notice this because it happens slowly.

During menopause, this process accelerates. The main cause is the decline in the hormone estrogen . Most women know estrogen as the hormone that affects menstruation, hot flashes, or mood swings. But estrogen does much more. It also plays an important role in maintaining muscle mass, muscle recovery, and muscle function. When estrogen levels decrease, it becomes more difficult for your body to maintain muscle and build new muscle mass.

That doesn't mean you suddenly become weak. It does mean, however, that your muscles need an extra stimulus to stay strong. And that is precisely why what your body needs changes as well.

Why are muscles so much more important than many women think?

When I mention the word muscles , many women immediately think of a muscular body.

To big arms. Or to bodybuilders.

But muscles are so much more than that.

They form the engine of your body.

They help you climb the stairs.

They ensure that you get up from a chair effortlessly.

They support your joints.

They protect your bones.

They help regulate your blood sugar better.

And they ensure that you can still live independently in twenty or thirty years.

That is why I am so passionate about strength training.

Not because of how you look. (a nice bonus) But because of what strong muscles give you.

Freedom.

Why walking alone is not enough

Let one thing be clear. I am a big proponent of walking.

It is fantastic for your heart, your fitness, your mental health, and your daily exercise. However, walking does not provide your muscles with sufficient stimulus to build or maintain muscle mass.

To make muscles stronger, they must be challenged. That happens when you add resistance. With weights. With machines. Or simply with your own body weight.

Through that resistance, your body receives an important signal:

We still need these muscles.

And that is precisely the signal that becomes increasingly important during menopause.

You don't train for a flat stomach.

And perhaps this is the most important thing I want to share with you today.

I hope that women stop training to become as light as possible.

I hope that women will train to become as strong as possible.

Not for a bikini.

Not for a number on the scale.

But for the woman you want to be in ten, twenty, or thirty years.

For the woman who carries her groceries effortlessly.

Who can play with her (grand)children.

He keeps traveling.

Who walks up stairs without fear.

Who remains independent.

That is what you train for.

The vision of Victorious Women

At Victorious Women, we take a different approach to strength training.

We don't train to become smaller.

We do not train to conform to a beauty ideal.

We train because a strong body gives you freedom.

Freedom to move.

Freedom to age healthily.

Freedom to continue trusting yourself.

I believe that strength training is one of the best investments you can make yourself during menopause. Not for the summer. But for the rest of your life!

About Monique Pols

I am Monique Pols, founder of Victorious Women and a certified Menopause Coaching Specialist. Drawing on my background as a personal trainer, lifestyle coach, and menopause coach, I help women understand the changes in their bodies during menopause. Not so that they become dependent on a coach, but so that they can take control of their own health with knowledge, strength, and confidence.

You can read more about my story and my mission on the About Me page.

Take this with you

You don't just train for the woman you are today.

You train for the woman you want to be in twenty years.

Strong muscles are not a luxury.

They are an investment in your health, your independence, and your quality of life.

Reflection question

This week, take a moment to reflect on the following question:

Do you train primarily to lose weight… or do you train to get stronger?

And when you think about the woman you want to be in twenty years…

How do you want her to feel?

Strong?

Independent?

Energetic?

What choice can you make today to help her with that?

Sign up

Do you want to learn how to get stronger during menopause in a safe and effective way?

Then sign up for the Victorious Women Academy waiting list.

There you learn not only which exercises you can do, but especially why strength training plays such an important role during menopause. Because when you understand what is happening in your body, you no longer train out of insecurity, but out of confidence.

Sources

• The Menopause Society (formerly North American Menopause Society). The Menopause Guidebook (2024). On hormonal changes during the peri- and menopause and their impact on muscle mass, bone health, and metabolism.

• American College of Sports Medicine (ACSM). ACSM's Guidelines for Exercise Testing and Prescription (11th edition). International guidelines for strength training and physical activity.

• World Health Organization (WHO). WHO Guidelines on Physical Activity and Sedentary Behaviour (2020). Advises adults to engage in muscle-strengthening activities at least twice a week to maintain health and independence.

• International Osteoporosis Foundation (IOF). Guidelines on the relationship between strength training, muscle mass, bone health, and the prevention of osteoporosis.

• Fragala MS, Cadore EL, Dorgo S, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 2019.

• Mitchell CJ, Della Gatta PA, Petersen AC, et al. Resistance exercise and skeletal muscle adaptations in middle-aged and older adults. Journal of Applied Physiology.

Scientific substantiation

At Victorious Women, all articles are based on current scientific insights and international guidelines. At the same time, every woman is unique. The information in this blog is intended to inform you and help you understand what is happening in your body. This information does not replace personal medical advice. Always discuss health concerns or questions with your GP or medical specialist.