Menopause Workout Plan: A 3-Day Routine to Build Muscle & Feel Strong
Nov 13, 2025 • 6 min read
Published on November 13, 2025 | Updated on November 14, 2025
November 13, 2025
MD, FACOG; Obstetrician/Gynecologist; NASM-Certified Personal Trainer; Pre- and Postnatal Fitness Specialist; Certified Nutrition Coach and Certified Master Health Coach
Starting or adapting your workout routine during menopause can bring up a lot of questions, especially as your body goes through significant hormonal changes.
Strength training for menopause offers powerful benefits—it helps to manage symptoms, maintain muscle mass, support bone health, and boost energy during this transition. A well-designed menopause workout plan works with your changing body, not against it.
Your body remains capable of building strength and resilience during perimenopause and menopause when given the right approach. This guide will help you create a menopause workout plan that supports your changing needs and helps you feel strong, energized, and confident.
Reaching menopause often comes with new physical challenges. This is exactly why strength training becomes so important. Beyond just looking toned, lifting weights supports your body in ways that directly improve the quality of life.
One of the biggest risks for women after menopause is bone loss, which can lead to osteoporosis. Resistance training helps reinforce bones and muscles alike, which lowers the risk of fractures and allows women to maintain their independence longer.
Menopause can bring hot flashes, sleep struggles, and shifts in mood. Research shows that strength training and menopause are closely linked.
Regular training helps reduce the symptoms of menopause, improves sleep quality, and supports a more stable mood, making daily life feel more balanced.
Hormonal changes during menopause lead to an overall increase in fat mass and a decline in lean muscle mass, making weight loss more challenging.
After 50, the body naturally loses muscle through a process called sarcopenia. The good news is that strength training helps counteract this decline and keep your muscles active and engaged. Building new muscle is still very much possible with the right resistance training, no matter your age.
Exercise is often praised for its physical benefits, but lifting weights also supports mental health. Strength training improves mood, lowers stress, and provides a sense of accomplishment that can carry over into every part of life.
Metabolism tends to slow with age, but resistance training helps keep it active. More muscle means more calories burned, even at rest. Combined with balanced nutrition, strength training can help women manage weight and support long-term metabolic health.
For years, cardio was considered the king of exercise for weight loss, but that’s only part of the picture. While cardio burns calories during the workout, strength training helps you build muscle, which increases your overall calorie burn, even at rest.
Combining both can be powerful, but if your goal is sustainable fat loss and a toned physique, strength training deserves to be front and center in your routine.
Gaining muscle after 50 doesn’t require extreme workouts, it’s about consistency, proper technique, and progressive resistance tailored to your body’s needs. Even small improvements in strength can translate to big improvements in daily life.
Strength training for menopause does not need to be complicated. A realistic menopause workout plan includes two to three sessions per week, giving your muscles time to recover while supporting hormonal balance and building strength.
The following program is joint-friendly, progressive, and designed specifically for the changing needs of perimenopause and menopause, ensuring you train all major muscle groups without overexertion while managing symptoms such as fatigue and joint discomfort.
Exercise | Sets | Reps/Time | Rest |
WARM-UP: light cardio + dynamic stretches |
| 5–10 minutes | |
Squats | 3 | 8–10 | 60–90 sec |
Chest Press (dumbbells or machine) | 3 | 8–10 | 60–90 sec |
Resistance Band Row | 3 | 8–10 | 60–90 sec |
Glute Bridge | 3 | 10–12 | 60 sec |
Modified Plank (knees or wall) | 3 | 20–30 sec | 60 sec |
Standing Calf Raises | 2 | 12–15 | 45 sec |
Single-Leg Stand or Single-Leg Deadlift (balance) | 2 | 30 sec/side | 30 sec |
COOL-DOWN: Light walk + static stretches |
| 5–10 minutes |
This workout works the entire body and is a great starting point, especially if you are new to strength training.
Exercise | Sets | Reps/Time | Rest |
WARM-UP: light cardio + arm circles and shoulder rolls |
| 5–10 minutes | |
Seated Shoulder Press (dumbbells or machine) | 3 | 8–10 | 60–90 sec |
Lat Pulldown (machine or band) | 3 | 8–10 | 60–90 sec |
Dumbbell Biceps Curl | 3 | 10–12 | 60 sec |
Triceps Kickback (dumbbell or band) | 3 | 10–12 | 60 sec |
Chest Fly (machine or dumbbells) | 2 | 10–12 | 60 sec |
Side Plank (modified on knees if needed) | 2 | 20–30 sec/side | 45 sec |
COOL-DOWN: gentle walk + upper body stretches |
| 5–10 minutes |
This session focuses on the arms, shoulders, chest, and back, helping improve posture and daily strength for lifting, carrying, and reaching.
Exercise | Sets | Reps/Time | Rest |
WARM-UP: light cardio + hip openers and leg swings |
| 5–10 minutes | |
Step-Ups (use a low, sturdy step) | 3 | 10 each leg | 60–90 sec |
Deadlift with Dumbbells or Kettlebell | 3 | 8–10 | 60–90 sec |
Side-Lying Leg Lift | 3 | 12–15 | 45 sec |
Bird Dog (hands and knees) | 3 | 10/side | 45–60 sec |
Wall Sit | 2 | 20–40 sec | 45 sec |
Heel Raises (seated or standing) | 2 | 12–15 | 45 sec |
Abdominal March (lying on back, alternating legs) | 2 | 12/side | 45 sec |
COOL-DOWN: gentle walk + lower body stretches |
| 5–10 minutes |
This workout strengthens the legs and core, which is key for balance, mobility, and staying steady in everyday life.
Not every exercise is off-limits for women in menopause, but some movements deserve extra attention. It is not about avoiding challenges, but about training smarter so your body stays safe while still getting stronger.
Many of these moves can be made more joint-friendly with small adjustments.
Lifting heavy weights overhead can place extra stress on the shoulders, especially if you already experience stiffness or have a history of past injuries. This does not mean you should avoid all overhead movements, but choosing lighter weights, machines, or seated variations can protect your shoulders from impingement.
Jumping exercises may look fun and athletic, but the impact can take a toll on joints like hips, knees, and ankles. If you enjoy dynamic movement, swap high jumps for low-impact options such as step-ups, marching drills, or resistance band exercises that challenge power without the same joint stress.
While lunges are excellent for leg strength and balance, very deep lunges can strain the knees. Modifying the range of motion, using a stable surface for balance, or trying step-back lunges instead can reduce pressure while keeping the benefits.
Exercises that involve bending forward under heavy load, like weighted sit-ups or heavy barbell good mornings, can increase the risk of back injury. Safer alternatives include core-strengthening moves such as planks, bird dogs, or glute bridges that support back health without excessive strain.
Strength training in menopause isn’t a pursuit of extremes, but a smart way to stay strong, steady, and capable as the years go on. As you stay committed to movements that build real-world strength, your body will reward you with energy, stability, and confidence that carry over into everyday life.
Yes, absolutely. While hormonal changes during menopause can affect muscle maintenance, a well-structured menopause workout plan with consistent strength training, adequate protein, and proper recovery can help you build and maintain muscle throughout this transition.
Not necessarily. Moderate weights, resistance bands, or even bodyweight exercises can be highly effective for strength training for menopause, especially when done with good technique and progressive overload. Choose weights that challenge you without straining your joints.
Strength training for menopause helps manage multiple symptoms including weight gain, bone density loss, sleep disruption, and mood changes. Focus on compound movements that build full-body strength while supporting metabolic health and hormonal balance during perimenopause and menopause.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
