# Menopause Lift · Strength, muscle and weight in menopause > Source: https://menopauselift.com/ For women aged 35 to 65 and beyond ## Get stronger through menopause Plain guides to strength training, muscle, bone and weight in perimenopause and menopause, each fact linked to the NHS or NIH page it comes from. [Start strength training](/articles/strength-training-menopause-how-to-start) [Browse the topics](/topics) * 2 daysof strength work a week, NHS * 150 minof moderate activity a week, NHS * 7 to 9years of symptoms (NHS) * 3 typesof exercise for bone health (NIH) ### Find the guide for where you are Start with the subject you are wondering about. Each topic page gathers its guides, the questions readers ask and the official sources behind them. [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) [All topicsEvery subject we cover on one page, with a short summary of each.](/topics) ### Latest articles [Every article, newest first](/articles) [ ](/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 Why strength, why now ### What changes in your forties Somewhere in your forties your jeans fit differently, your knees complain on the stairs, and the advice you find online contradicts itself. The NHS lists weight gain around the stomach, muscle aches and joint pains, and weakening bones among the common changes of perimenopause and menopause ([NHS](https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/)). Bone loss is the quiet one. The US National Institute of Arthritis and Musculoskeletal and Skin Diseases says osteoporosis often starts a year or two before menopause and is the major cause of fractures in postmenopausal women, and it recommends weight-bearing, resistance and balance exercise to protect bone ([NIAMS](https://www.niams.nih.gov/health-topics/exercise-your-bone-health)). What you will find here ### Routines you can start this week Our guides turn that guidance into something you can do: a first month of strength sessions at home, how to know when a weight is heavy enough, how to fit training around poor sleep, and what to eat so you have the energy to lift. We write for beginners and for women coming back after years away, and we say when the evidence is thin. Start with our [beginner's guide to strength training](/articles/strength-training-menopause-how-to-start), or read our [guides on muscle, bone and balance](/topics/muscle-and-bone) if bone density is what brought you here. ### How we write about your health We write from sources a reader can check (NHS, NIH, CDC, ACOG, The Menopause Society, NICE and peer-reviewed studies), link each health fact to the page we read it on, give no treatment advice, and correct what we get wrong. #### Sources in the sentence Each health fact links to the NHS, NIH, CDC or medical society page, or the study, where we found it. #### No treatment advice We do not advise on hormone therapy, medicines, doses or supplements. Talk those through with your doctor. #### Corrections Found an error? Our [editorial policy](/editorial-policy) explains how we fix pages, and you can [write to us](/contact). --- [ ](/) 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).