Exercise and nutrition play a critical role in preventing and managing musculoskeletal syndrome of menopause symptoms such as osteoporosis, sarcopenia, osteoarthritis, and generalized joint pain.
1. Bone Health (Osteoporosis Prevention & Management)
2. Muscle Mass & Strength (Sarcopenia Prevention)
3. Joint Health (Osteoarthritis & Joint Pain Management)
Check out our physical activity guide for more information on exercise frequency and intensity.
Strength training is vital for women, not only to combat musculoskeletal syndrome during menopause but also for a host of other benefits, including improved mental health, reduced heart disease risk, and better insulin resistance. However, according to the National Center for Health Statistics, only about 26.9% of women engage in regular strength training.
Many factors contribute to this, such as time constraints, uncertainty about where to start, or a fear of becoming too bulky. But here's the simple truth: lifting weights is one of the best habits you can adopt to ensure the quality of life you desire in your 70s and beyond.
More women are however starting to gravitate toward heavy lifting, moving away from the idea that they should stick to lighter weights. Women are starting to understand the wide-ranging health benefits of building muscle, from improved strength and metabolism to enhanced overall wellness yeah!).
Weights Are What You Make Them: You don’t need to don gym tights or hit the squat racks. “Weights” can be anything—from dumbbells to household items like water bottles or even your own body weight.
Start Slow and Build: Changing habits can be tough, so begin with something simple. Whether it’s wearing a weighted vest during your routine, doing bicep curls with grocery bags, or lunging as you move around the house—every little bit helps!
Assess Your Starting Point:
Have you noticed a decline in strength over the past year? (Yes/No)-all below
Have you observed changes in muscle tone or size?
Do you feel more fatigued or take longer to recover after physical activity?
Are you currently strength training 2-3 times a week?
Do you own a gym membership but rarely go?
Can you see yourself working out at a gym, in a fitness class, or at home?
Strength Training 101:
To build muscle effectively while minimizing risk, aim for:
Frequency: 2 to 3 times per week
Sets: 3 to 4 sets per exercise
Repetitions: 12 to 15 reps per set
Focus on major muscle groups like hamstrings, quadriceps, glutes, chest, back, and core.
Effort Level: You don’t need to push to the point of complete exhaustion. Instead, aim for the concept of 'Repetitions in Reserve' (RIR), where you could do another 3-4 reps if needed. This ensures you're working hard enough to stimulate muscle growth without overdoing it.
Weight Type: There’s no significant difference in results between using cable machines, free weights, kettlebells, or even household items. The key is consistency.
Check out our sections on strength training.
1. Bone Health
2. Muscle Mass & Strength
3. Joint Health & Inflammation
A combination of weight-bearing exercise, resistance training, and adequate nutrition (calcium, vitamin D, protein, omega-3s) can significantly improve bone, muscle, and joint health during menopause. Preventive strategies, including lifestyle modifications, can help reduce the risk of fractures, maintain mobility, and alleviate joint pain, ensuring long-term musculoskeletal health.
Protein intake becomes especially important during menopause due to its role in muscle preservation.
Protein Synthesis: Protein synthesis is how efficiently your body uses the protein you consume to build muscle, rather than breaking down existing muscle for energy. As estrogen levels decline, the body’s ability to synthesize protein improves, but muscle breakdown increases at a greater rate. Therefore, maintaining adequate protein intake is essential.
How Much Protein Should You Eat? During menopause, aim for 1.2 to 2.0 grams of protein per kilogram of body weight. For a 130-pound active woman, this means about 120 grams of protein per day. A simple approach is to consume 20-30 grams of protein per meal, 3-4 times a day. While real food is best, protein shakes or bars can be convenient when you’re on the go—just watch out for high sugar and calorie content.
Portion Size: A serving of protein, such as chicken or steak, about the size of a deck of cards or your palm, equals roughly 6 ounces. Don’t stress about counting every gram; instead, focus on making protein a key part of each meal
Check out our Nourish to Flourish section for more information.
Sometimes, there's a gap between what we think we're doing—especially when it comes to diet and exercise—and what we’re actually doing. Establishing a measurable baseline can help bridge that gap, set realistic goals, and track your progress.
For protein, start by creating an ‘eyeball’ estimate of your intake. Track the protein you eat for three consecutive, typical days, and consider the following:
Are you eating protein every day? (Yes/No)
Are you including a protein source at every meal? (Yes/No)
Is your protein source usually lean and of good quality? (Yes/No)
What are your favorite types of protein?
What do you eat when you’re on the go?
There’s solid evidence that certain vitamins and minerals can support your health. However, the best approach is to focus on the basics first: make strength training and adequate protein intake a routine part of your life. Once you’ve nailed these foundations, you can explore additional supplements like Vitamin D (consider pairing it with K2) and creatine for muscle and bone health.
Incorporate Strength Training: Start small. There’s the ‘ideal’ routine, and then there’s real life. Set a measurable goal and work towards it. Once you’re consistent, build from there.
Mind Your Protein: Pay attention to your protein intake. Plan to gradually improve both the quantity and quality of the protein you consume.
Focus on Foundations: Don’t stress about finding the perfect vitamin or supplement. Instead, prioritize establishing solid exercise and nutrition habits as the foundation for your health journey.
Changing behavior takes time, we're here to help!