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Also known as: Resistance training, weight training, progressive overload, weightlifting
Structured exercise using resistance (bodyweight, free weights, or machines) to build and maintain muscle mass and bone density. Particularly beneficial during perimenopause and post-menopause when oestrogen decline accelerates muscle loss (sarcopenia) and bone density reduction. Also supports metabolic health, insulin sensitivity, and mood.
This page contains self-reported experiences from the Narrated community — not clinical data. Outcomes are subjective. Always consult your doctor or specialist before starting, stopping, or changing any approach.
Total Reports
17
Median Score (Wk 8)
8/10
Would Continue
76%
Avg Duration
11 wk
Most Common Goal
weight metabolism
Most Reported Side Effect
Muscle soreness initially (65%)
Based on self-reported community data. Scores use a 1–10 scale.
Regulatory status does not mean an approach is safe or unsafe. Laws vary by country — check your local regulations.
Women who reported on Strength Training mentioned using it for the following goals. This does not mean it is intended for or achieves any of these outcomes.
Aggregated patterns from 17 self-reported experiences with Strength Training.
76% of women said they would continue this protocol
7.5/10 average self-reported outcome score at week 8
Most commonly reported effects: Muscle soreness initially, Joint pain if poor form
Outcome Score Distribution (Week 8)
17 of 17 reports included a week 8 score
Would Continue Protocol
17 of 17 reports included this response
Reported Goals
Commonly Reported Effects
Percentage of reports mentioning each effect
Based on 17 self-reported experiences. This is community data, not clinical evidence. Individual outcomes vary. Discuss any intervention with your healthcare provider.
17 reports from women who tried Strength Training
After reading about other women's experiences with Strength Training, I decided to try it for my weight creeping up despite eating well. the worst of the symptoms eased within the first month. the difference was remarkable by 10 weeks. Still taking it and plan to continue.
Started Strength Training alongside difficulty losing weight despite exercise management. Week 3: I slept better for the first time in months. Week 10: my quality of life improved dramatically. Still taking it and plan to continue.
I tried Strength Training for unexplained weight gain but the results were mixed. the worst of the symptoms eased, but the side effects made it hard to continue. I may try increasing the dose.
Mixed feelings about Strength Training. hot flashes reduced a bit was noticeable, but the brain fog lingered didn't really improve. It might work for others but was modest for me.
Strength Training helped somewhat with my weight gain around the middle — mood stabilised slightly, though the brain fog lingered. Not a miracle but not nothing either.
Research context compiled from published sources
Mechanical loading of muscles and bones stimulates muscle protein synthesis (via mTOR pathway) and bone remodelling (via osteoblast activation). Improves insulin sensitivity through increased GLUT4 expression in muscle. Raises resting metabolic rate and reduces visceral adiposity. Releases endorphins and BDNF, supporting mood and cognitive function.
Well Studied
Extensive human research over many years, including randomized controlled trials.
Well Characterized
Decades of long-term safety data available from human use.
Dose ranges from published research. Individual dosing should be determined with your healthcare provider based on your specific circumstances.
Factual research context from published sources — not a safety assessment or recommendation. Research classifications may change as new data emerges.
Other Lifestyle tracked on Narrated.
Data last updated: March 27, 2026