Working Women

Strength Training After 40: Muscle, Bones and Menopause

October 9, 2026 · 4 min read · Working Women

Woman lifting a barbell overhead in a gym

From our 40s onwards, muscle and bone gradually decline unless we give them a reason not to. Around menopause, falling oestrogen speeds up bone loss. The good news: strength training is one of the most effective ways to push back — and it’s never too late to start.

101postmenopausal women in the LIFTMOR trial

2×a week, 30-minute supervised sessions

8 monthsto measurable gains in spine and hip bone density

Watson et al., 2018

What the research shows

Bone. In the LIFTMOR trial, postmenopausal women with low bone mass were randomly assigned to either supervised high-intensity resistance and impact training — progressing to heavy deadlifts, squats and overhead presses, plus jumping chin-ups with drop landings — or a low-intensity home program. After eight months, the high-intensity group improved bone mineral density at the lumbar spine and femoral neck and physical function more than the control group (Watson et al., 2018). Training was closely supervised and built up gradually.

Long-term health. A meta-analysis found that muscle-strengthening activities were associated with a 10–17% lower risk of death from all causes, cardiovascular disease and cancer (Momma et al., 2022).

Guidelines. The WHO recommends muscle-strengthening activity on two or more days a week, and for older adults adds balance and strength training to help prevent falls (Bull et al., 2020).

Why it matters more now

What changes with age	What strength training does
Muscle mass and strength gradually decline	Builds and maintains muscle
Bone density falls, faster around menopause	Loading bones helps maintain or improve density
Balance worsens, falls become riskier	Leg strength and balance work reduce fall risk
Metabolism and body composition shift	More muscle supports everyday energy and function

How to start safely

Check in with your doctor if you have osteoporosis, joint problems, high blood pressure or another condition — and ask whether there are movements to avoid.
Learn the patterns with light loads: squat (to a chair at first), hip hinge, push, pull, carry.
Progress steadily. Add reps first, then weight. Over months, many women can lift much more than they expect.
Two or three sessions a week, 30 minutes each, is plenty.
Add balance and impact gradually — for example, single-leg stands, step-ups, and (if your doctor agrees) small hops.
Consider a coach. Heavier lifting like that in LIFTMOR was supervised; a qualified coach can teach you good technique.

A starter week

Day	Session
Mon	Squat to chair, hip bridge, wall or incline push-up, one-arm row, farmer’s carry — 2–3 sets each
Wed	Brisk walk 30 min + balance practice 5 min
Thu	Repeat Monday, adding a little weight or reps
Sat	Longer walk, hike or dance class

Eat to support it

Protein matters even more as we age. A meta-analysis found benefits for muscle levelled off at around 1.6 g of protein per kg of bodyweight per day (Morton et al., 2018). Spread it across meals, and talk to your doctor about calcium and vitamin D.

Menopause symptoms

Hot flushes, poor sleep and joint aches can make training harder some weeks. Lower the intensity on rough days rather than skipping altogether, and talk to your doctor about symptom management — that’s a medical conversation worth having.

Balance practice (5 minutes, most days)

Drill	How	Progress
Single-leg stand	Hold a counter; lift one foot for 20–30 s	Let go; then close your eyes briefly
Heel-to-toe walk	Walk a straight line, heel touching toe	Look straight ahead, not down
Step-ups	Step onto a low stair and stand tall	Higher step; hold light dumbbells
Sit-to-stand	Stand up from a chair without using your hands	Slower lowering; lower chair

The WHO recommends balance and strength training for older adults to help prevent falls (Bull et al., 2020) — but it’s worth starting in your 40s and 50s.

Your weekly mix after 40

Type	How often
Strength (whole body)	2–3 sessions
Brisk walking or other aerobic activity	150+ minutes across the week
Balance practice	A few minutes most days
Mobility or stretching	2–3 short sessions

Recovery matters more

Recovery tends to take a little longer with age. Leave at least a day between hard strength sessions for the same muscles, sleep 7+ hours, and spread protein across meals — around 1.6 g per kg of bodyweight a day was where the benefit for muscle levelled off (Morton et al., 2018).

Track what matters

Record the weights you lift, how far you walk, and simple tests like how many sit-to-stands you can do in 30 seconds. Seeing these improve is motivating — and a real sign your body is getting stronger.

FAQ

Is it safe to lift heavy if I have osteopenia? The LIFTMOR results are encouraging, but the training was supervised. Get medical advice and expert coaching before lifting heavy.

I’ve never lifted before. Is it too late? No. Strength responds to training at any age.

The bottom line

After 40, strength training protects muscle and bone, supports balance and is linked to better long-term health. Start light, progress steadily, eat enough protein, and get medical advice and coaching if you have low bone density.

Sources

Watson SL et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. doi:10.1002/jbmr.3284
Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. British Journal of Sports Medicine. doi:10.1136/bjsports-2021-105061
Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.