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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 GP or specialist before starting, stopping, or changing any intervention.
Total Reports
6
Median Score (Wk 8)
6/10
Would Continue
100%
Avg Duration
15 wk
Most Common Goal
perimenopause
Most Reported Side Effect
None reported
Based on self-reported community data. Scores use a 1–10 scale.
Regulatory status does not mean an intervention 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.
6 reports from women who tried Strength Training
After being told I had osteopenia I started a structured strength training programme. Bone adapts to load, so lifting weights regularly is one of the most important things I can do. I can't feel my bones getting stronger, but my physical strength has increased significantly and my rheumatologist says I'm doing exactly the right thing.
I started lifting weights after reading about exercise and brain health in menopause. The cognitive improvement was one of the most significant and unexpected benefits. By month three I was sharper, more focused and my memory had meaningfully improved. I think the BDNF effect from resistance training is real.
Resistance training combined with protein optimisation was the lifestyle intervention that finally moved the needle on my PCOS. Muscle mass improves insulin sensitivity, and I noticed better cycle regularity and reduced testosterone-related symptoms — less facial hair growth, improved skin — by month three.
I started lifting weights at 53 specifically to protect my bones and manage my weight after menopause. The first eight weeks were tough but the results beyond that have been genuinely impressive — better mood, less joint pain, improved body composition and much better energy levels. It's completely changed how I experience this stage of life.
After my GP said lifestyle changes should be my first step I started a structured strength training programme. The early weeks were hard but by month three the joint aches had reduced, my energy was better and I felt more like myself. The progress was slow but the cumulative effect was impressive.
I started lifting weights at 48 mostly for bone density but was surprised by how much it helped with my perimenopause symptoms. The mood swings became less severe around week six and I slept better on training days. It took a while to see results but twelve weeks in I felt significantly more resilient.
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 19, 2026