# Articles on strength and weight in menopause · Menopause Lift > Source: https://menopauselift.com/articles ## All articles Every guide we have published, newest first, each with its sources linked in the text. * [Strength training](/topics/strength-training) * [Weight and body changes](/topics/menopause-weight) * [Muscle, bone and balance](/topics/muscle-and-bone) * [Food and protein](/topics/food-and-protein) * [Habits and tracking](/topics/habits-and-tracking) ### Newest first [ ](/articles/exercise-for-women-with-osteoporosis) #### [Exercise for women with osteoporosis: what is safe ](/articles/exercise-for-women-with-osteoporosis) Which exercise is safe with osteoporosis or osteopenia after menopause: strength, weight-bearing and balance work, the moves to adapt, and when to see a physio first. 2 Nov 2026 [ ](/articles/home-workout-for-women-over-50) #### [Home workout for women over 50: no equipment ](/articles/home-workout-for-women-over-50) A full-body bodyweight session for women over 50, built from the NHS strength and balance routines, with how often to do it and how to make it harder without weights. 2 Nov 2026 [ ](/articles/does-menopause-cause-weight-gain) #### [Does menopause cause weight gain? Where muscle fits in ](/articles/does-menopause-cause-weight-gain) Menopause speeds up fat gain and muscle loss more than it raises the number on the scale. What a long-term NIH study found, how long it lasts, and why strength matters. 1 Nov 2026 [ ](/articles/how-to-prevent-menopause-weight-gain) #### [How to prevent menopause weight gain with strength work ](/articles/how-to-prevent-menopause-weight-gain) Lift on two or three days a week, walk for 150 minutes, and eat regular meals with protein. What the trials show about stopping menopause weight gain, and how to start. 1 Nov 2026 [ ](/articles/protein-after-menopause) #### [Protein after menopause: how much for muscle ](/articles/protein-after-menopause) How much protein women need after menopause to keep muscle, what the research behind 0.8 and 1.0 to 1.2 g per kg says, and how to spread it across meals and workouts. 1 Nov 2026 [ ](/articles/strength-training-menopause-how-to-start) #### [Strength training during menopause: how to start ](/articles/strength-training-menopause-how-to-start) How often to lift, which muscles to work and a first-month plan you can follow at home, based on NHS and NIH guidance for women in perimenopause and menopause. 1 Nov 2026 [ ](/articles/your-first-month-of-strength-training-a-4-week-plan) #### [Your first month of strength training: a 4-week plan ](/articles/your-first-month-of-strength-training-a-4-week-plan) Pick your starting level and how many days a week you can train, and get a week-by-week home plan built on the NHS strength routine, ready to print. 1 Nov 2026 ### What the guides cover Every article is filed under one or more of these subjects. Open a topic to see its guides together with the questions readers ask about it. [Strength trainingWhere to start, how often to lift, how hard it should feel and how to progress at home or in a gym.](/topics/strength-training) [Weight and body changesWhy weight and shape shift in midlife, what the official guidance says, and where muscle fits in.](/topics/menopause-weight) [Muscle, bone and balanceBone density, losing muscle with age and the exercise that keeps you steady on your feet.](/topics/muscle-and-bone) [Food and proteinEating to keep muscle: protein, fibre, calcium and regular meals around training.](/topics/food-and-protein) [Habits and trackingKeeping a routine going, planning the week and logging workouts, weight and symptoms.](/topics/habits-and-tracking) ### Looking for one subject? The chips above open each topic page, which gathers its own guides and the questions readers ask about it. If you are starting from nothing, [how to start strength training](/articles/strength-training-menopause-how-to-start) is the guide most of the others build on, and the [4-week strength plan](/articles/your-first-month-of-strength-training-a-4-week-plan) turns it into a printable month for your starting level. Our [editorial policy](/editorial-policy) sets out how we choose sources and correct mistakes. --- [ ](/) Strength training, muscle, bone and weight in perimenopause and menopause for women aged 35 to 65 and beyond, based on NHS, NIH and other official guidance. [Write to the editors](/contact) ### Read * [Latest articles](/articles) * [Strength training](/topics/strength-training) * [Weight and body changes](/topics/menopause-weight) * [Muscle, bone and balance](/topics/muscle-and-bone) * [Food and protein](/topics/food-and-protein) * [All topics](/topics) ### About us * [About](/about) * [Authors](/authors) * [Editorial policy](/editorial-policy) * [How we make money](/how-we-make-money) ### Legal * [Terms](/terms) * [Privacy](/privacy) * [Contact](/contact) © 2026 Menopause Lift. Every health fact links to the official page or study it comes from. This site informs and does not replace your doctor. [How we make money](/how-we-make-money).