Navigating menopause brings a host of changes, and many women find that their body responds to exercise differently. Hormone fluctuations, especially a decline in oestrogen (estrogen) can lead to muscle loss, reduced bone density, and joint pain, leaving women feeling weaker and “squishy” despite their best efforts. 

The solution? Strength training becomes critical for maintaining muscle, bone health, and overall vitality during this stage of life.

However, traditional strength training can feel intimidating, particularly for women who are new to lifting. That’s where OsteoStrong^® offers a revolutionary, accessible alternative that delivers the benefits of heavy lifting in a safe, efficient, and science-backed way.

How do hormones change during menopause?

During perimenopause, menopause and post-menopause, a number of hormones undergo significant changes:

1. Oestrogen – Declines by 90–95%, leading to symptoms like hot flushes, bone loss, muscle loss, cardiovascular risks and loss of skin elasticity and hydration.
2. Progesterone – Drops sharply, causing irregular periods, insomnia, reduced muscle mass, and mood swings.
3. Follicle-Stimulating Hormone and Luteinising Hormone – Increase significantly attempting to stimulate the ovaries to produce oestrogen and progesterone, triggering vasomotor symptoms like hot flushes.
4. Testosterone – Gradually declines, reducing libido and muscle mass.
5. DHEA (a steroid hormone produced by the adrenal glands and ovaries) – Decreases over time, affecting energy and mood and reducing osteoblast activity and muscle growth and repair.
6. Cortisol – May rise, contributing to stress, fatigue, and weight gain, promoting muscle breakdown and inhibiting bone formation.
7. Thyroid Hormones – Often indirectly impacted, increasing fatigue and weight changes. Thyroid hormones regulate bone turnover, and imbalances (excess & deficiency) and this can lead to decreased bone density and an increased risk of osteoporosis and fractures.

For many women these shifts cause significant physical, emotional, and metabolic health changes during perimenopause, menopause and post menopause.

Why Lifting Heavy Matters During Menopause

Hormones like progesterone, testosterone, cortisol and oestrogen play a significant role in muscle and bone strength and development. 

Oestrogen in particular, stimulates muscle growth and supports the contraction of actin and myosin – the proteins responsible for muscle strength. As oestrogen declines during perimenopause and menopause, women lose this stimulus, resulting in muscle weakness and slower recovery.

The solution lies in lifting heavy to create a neurological response. Heavy resistance training stimulates the central nervous system to recruit more muscle fibres, strengthening the body without relying on hormonal signals. 

Lifting heavy during menopause helps by regulating cortisol and increasing testosterone, while indirectly supporting hormonal balance, including progesterone and oestrogen, to mitigate symptoms and improve overall health.

This approach can help women:

• Build muscle strength
• Improve bone density
• Enhance glucose regulation for better metabolic health
• Reduce the risk of fractures and falls

And while many women worry about developing big, bulky muscles and are cautious about lifting heavy weights, the reality is that achieving such muscle growth requires hours of daily training and a high-calorie specialised diet. 

This is something that’s not only unlikely, but nearly impossible during perimenopause and menopause.

The OsteoStrong^® Advantage

While traditional weightlifting works, it comes with challenges:

• Learning proper form to avoid injury
• Building confidence in a gym environment
• Requiring time and consistency for results

OsteoStrong^® provides a unique, non-invasive alternative that delivers superior benefits to heavy lifting in just 15 minutes per week. Here’s how it works:

1. High-Impact Loading Without Risk: OsteoStrong^® sessions use four specialised Spectrum machines that mimic the effects of heavy lifting and high-impact exercises without the risk of injury. This activates your central nervous system, triggering bone growth and strengthening muscles without the wear and tear of traditional weights. In a recent OsteoStrong^® study we demonstrated how post menopause females increased strength by an average of 120% in just 8 months of OsteoStrong sessions. 
2. Bone Density Benefits: OsteoStrong^® applies Wolff’s Law, which states that bones adapt to the loads placed on them. Research shows that loads exceeding 4.2 times body weight are required to trigger osteogenesis (bone building). OsteoStrong^® allows women to achieve these loads safely, improving bone density and reducing osteoporosis risk. 
3. Time-Efficient and Safe: Sessions are short, highly effective, and supervised, making it ideal for busy women or those hesitant about weightlifting.
4. Reduced Injury Risk: Unlike conventional strength training, OsteoStrong^® places no strain on joints or ligaments, which is especially important for menopausal women prone to joint pain. More than 400,000 OsteoStrong^® sessions have been undertaken in Australia without any significant injuries over 6 years.

Why OsteoStrong^® Over Traditional Programs?

For women experiencing menopause, OsteoStrong^® offers advantages that align perfectly with their needs:

• Time Efficiency: Once a week 15-20 minute session compared to multiple hourly gym sessions.
• Proven Bone and Muscle Strength Gains: Stimulates osteogenesis and neuromuscular responses effectively. Improves grip strength and fast twitch muscles for improved agility and balance.
• Improved Balance and Posture: Significant improvements in balance and overall musculoskeletal support improves posture and walking gait, reducing fall and fracture risk.
• Safe for Beginners: No intimidation, heavy weights, or complex movements. Every session is supervised with a specialised coach 1:1 and our Slow-Start Program is specifically designed for people who may have never worked out or lifted weights before.
• Joint-Friendly: Protects vulnerable joints and connective tissues as you rebuild your strength, balance and confidence.

Your Health, Your Future!

Strength training is non-negotiable during menopause. It’s not just about maintaining muscle—it’s about longevity, metabolic health, and living an active, confident life. 

Whether you’re looking to lift traditionally or explore more convenient alternatives like OsteoStrong^®, the key is to start and stay consistent.

OsteoStrong^® makes it easier than ever to take charge of your health during menopause. It’s time to shift the narrative and embrace strength training—not as a chore, but as a tool for empowerment, resilience, and a healthier future.

Learn more about OsteoStrong^® and how it can support you through menopause and beyond.