Strength training is one of the best forms of exercise for managing menopause symptoms. Here’s how it helps:

1. Prevents Muscle Loss (Sarcopenia)

• As oestrogen levels decline during menopause, muscle mass naturally decreases.
• Strength training helps preserve and build muscle, keeping the body strong and functional.

2. Boosts Metabolism & Supports Weight Management

• More muscle means a higher resting metabolic rate, making it easier to maintain or lose weight.
• Helps counteract the tendency to gain weight, especially around the abdomen.

3. Improves Bone Density & Reduces Osteoporosis Risk

• Postmenopausal women are at higher risk for osteoporosis due to declining oestrogen.
• Weight-bearing exercises like strength training help maintain and even increase bone density.

4. Balances Hormones & Reduces Hot Flashes

• Regular exercise, including resistance training, can help regulate hormone levels.
• Some studies suggest it may help reduce the frequency and intensity of hot flashes.

5. Supports Joint Health & Reduces Pain

• Strength training strengthens the muscles surrounding joints, reducing pain and stiffness.
• This is especially helpful for women experiencing menopause-related joint discomfort.

6. Enhances Mood & Reduces Stress

• Resistance training releases endorphins, which improve mood and combat anxiety or depression.
• It helps reduce cortisol (stress hormone), which can be elevated during menopause.

7. Improves Sleep Quality

• Regular exercise, particularly strength training, can promote deeper and more restful sleep.
• Helps regulate the sleep-wake cycle, which can be disrupted during menopause.

8. Supports Heart Health

• Menopause increases the risk of cardiovascular disease due to changes in cholesterol and blood pressure.
• Strength training helps lower blood pressure, improve circulation, and support heart health.

9. Boosts Confidence & Energy Levels

• Feeling stronger and more capable improves self-esteem.
• More energy throughout the day helps combat menopause-related fatigue.

For best results, a progressive strength training program using resistance bands, dumbbells, or body weight (like the Synergy program) can be an effective way to manage menopause symptoms while improving overall health.