The Importance of Strength Training During Peri-Menopause and Menopause
As women move through peri-menopause and menopause, the physical changes brought about by declining oestrogen levels can have a profound impact on energy, mood, and overall wellbeing. One of the key shifts that occurs during this transition is the gradual reduction in muscle mass and bone density. However, incorporating regular strength training—particularly strength-focused yoga—can help to offset many of these changes.
At Sussex Yoga, we offer classes and workshops designed to support women through all stages of life, including this important transition.
What Happens to Strength in Midlife?
By the age of 40, women begin to lose muscle mass at a rate of around 3–8% per decade. This accelerates during peri-menopause and menopause due to falling oestrogen levels. At the same time, bone density can decrease by up to 20% in the years following menopause, and collagen—important for joint health and skin elasticity—reduces by as much as 30% within five years of menopause.
These changes can contribute to:
Increased fatigue
Joint stiffness or discomfort
Reduced balance and stability
A drop in overall metabolic rate
Higher risk of osteoporosis
Why Strength Training Matters
Strength training helps to:
Preserve and rebuild muscle mass
Support joint function and bone strength
Boost energy and improve balance
Enhance confidence and body awareness
Support mental wellbeing and mood regulation
It is also key in maintaining long-term mobility, which becomes increasingly important as we age.
Five Simple Yoga Poses to Build Strength
Below are five yoga poses that help support strength in a safe, accessible way for midlife women. These postures are especially useful during peri-menopause and menopause, when hormonal changes can lead to reduced muscle tone, bone density and energy levels.
1. Chair Pose (Utkatasana)
Bend your knees and lower your hips as though sitting in a chair. Raise the arms overhead or bring palms to the heart.
Why it’s good for menopause:
This pose strengthens the legs, glutes and core—areas particularly prone to weakening during menopause due to declining oestrogen. It also helps stimulate circulation and builds stamina, supporting healthy bone density and improving balance, which can be affected during this stage of life.
2. Low Lunge with Side Bend
Step one foot forward into a lunge, with the back knee lowered. Bring hands behind the head and gently move side to side.
Why it’s good for menopause:
Low lunge helps build strength and flexibility in the hips and thighs, which can feel tighter during hormonal shifts. The gentle side bends stretch the intercostal muscles (between the ribs), encouraging deep breathing and lymphatic flow, which is important for detoxification and energy regulation.
3. Forearm or Elevated Plank
Come onto forearms and toes or place hands on a wall for a supported version. Engage the core and hold.
Why it’s good for menopause:
Plank variations are excellent for improving core stability and strengthening the arms, shoulders, and spine—all essential for posture and spinal support. This pose also helps build confidence, endurance and a sense of inner strength, which can be depleted during hormonal transitions.
4. Warrior II (Virabhadrasana II)
Step feet wide, turn one foot out and bend the front knee. Extend arms parallel to the floor.
Why it’s good for menopause:
Warrior II strengthens the legs, hips, and shoulders while helping to improve stamina and mental focus. This pose encourages a feeling of stability and personal power, helping to counterbalance the emotional vulnerability or fatigue that may arise during peri-menopause.
5. Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet flat. Press into feet to lift the hips.
Why it’s good for menopause:
This gentle backbend activates the glutes, thighs and lower back, supporting pelvic stability and helping to tone the pelvic floor—an area that can weaken during menopause. It’s also calming to the nervous system and can help relieve anxiety, mood swings or hormonal restlessness.
Other Accessible Strength Options
In addition to yoga, other simple strength-building tools include:
Ankle or wrist weights worn during walking or yoga
Resistance bands for joint-safe training
Bodyweight exercises such as squats or supported push-ups
Using household items or shopping bags as light weights during movement
Strength training doesn't need to be intense. Small, consistent effort can create lasting improvements in how the body feels and functions.
Upcoming Menopause Workshops
If you're interested in learning how to safely and gently build strength during this life phase, we’re running two upcoming MenoPause Yoga Workshops at Sussex Yoga:
Thursday 22 May 6.30pm-8pm
Wednesday 25 June 6.30pm-8pm
Both sessions will include strength-based practices, restorative movement, breathing techniques, and time for reflection and support. Participants will also receive a MenoBalance Herbal Tea sample from Zen Maitri, the natural apothecary known for its carefully blended herbal products designed to support hormonal balance.
For full details and booking information, visit:
https://www.sussexyoga.co.uk/menopause-workshop
Namaste, Angie at Sussex Yoga
