# Strength training in perimenopause and menopause · Menopause Lift > Source: https://menopauselift.com/topics/strength-training ## Strength training in perimenopause and menopause How often to lift, which muscles to work and how to build up from a chair and a wall to weights. * [All topics](/topics) * [Latest articles](/articles) ### Guides on strength training [ ](/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/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/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 [ ](/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 [See every article, newest first](/articles) About this topic Most guidance for women in their forties, fifties and sixties comes back to the same target: strengthening work for the legs, hips, back, abdomen, chest, shoulders and arms on at least two days a week, alongside regular walking or other aerobic activity. The guides here turn that target into routines you can follow: first sessions at home, how to tell when a move is hard enough, when to add weight, and how to fit lifting around work, sleep and the days when symptoms are moderate or severe. Sources for this page: * [NHS physical activity guidelines for adults](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/) * [NHS strength exercises](https://www.nhs.uk/live-well/exercise/strength-exercises/) ### Questions about strength training How many days a week should I strength train? The NHS sets at least two days a week for strengthening activity that covers all the major muscle groups. Many beginners start with two sessions and a rest day between them. Do I need a gym? No. The NHS counts bodyweight moves, resistance bands, carrying heavy shopping and heavy gardening as muscle strengthening, and its home routine uses only a chair, a wall and light weights. How hard should it feel? Hard enough that you need a short rest before you could repeat the exercise, according to the NHS. If you could keep going easily, add repetitions or resistance next time. ### Other topics Each topic gathers the guides on one subject, with the sources they draw on. [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) --- [ ](/) 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. 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