Not punishment. Not perfection. Just a smart, steady strength routine that loves your future self.

If you’ve looked in the mirror lately and thought, “Why does my body feel like it’s playing by a new rulebook?” — welcome to the club, love. Tea’s on.

After menopause (and during perimenopause), the shifts can feel unfair:

• Your muscle seems to vanish faster than your patience

• Your belly feels like it arrived overnight with a suitcase

• Your energy has the vibe of a phone on 12%

• Your bones? Quietly begging for attention

Here’s the empowering truth: strength training is one of the best midlife investments you can make. Not for a smaller body — for a stronger life.

Why strength matters more after menopause

As oestrogen drops, many women experience changes in body composition, bone density, recovery, and how stress hits the system. Strength training gives your body a reason to hold onto muscle, support your bones, and stabilise your metabolism.

And no, you don’t need to live in a gym or lift like a competitive powerlifter to benefit.

Health guidelines consistently recommend muscle-strengthening activities at least two days a week, and research around bone health supports resistance and weight-bearing exercise as part of prevention and function.

Let’s talk about the “menopause belly” without the shame

That belly isn’t a moral failing.

Midlife belly changes can be influenced by:

• Sleep disruption (hello, 3am wakeups)

• Stress hormones

• Reduced daily movement

• Muscle loss (which changes shape and metabolism)

• Eating patterns that worked at 35 but don’t at 55

Your goal is not “get rid of belly”. Your goal is: build strength, reduce inflammation, improve energy, and create a body that feels like home again.

The WYRLORA Strength Plan (simple, doable, effective)

Here’s a realistic framework you can follow whether you’re a beginner or “used to train but fell off.”

Your weekly rhythm

• 2–3 strength sessions per week (30–45 minutes)

• 2–3 light movement sessions (walking, cycling, swimming, gardening)

• Daily mobility (5 minutes counts!)

• Balance practice (especially if you’re 50+)

This aligns nicely with general physical activity guidelines that include both aerobic movement and muscle strengthening.

A 12-week progression (because “winging it” gets old)

Weeks 1–4: Foundation (learn form, build consistency)

Pick a weight that feels “challenging but safe” by the last few reps.

Workout A

• Sit-to-stand or goblet squat (3 x 8–10)

• Incline push-up (hands on bench/wall) (3 x 6–10)

• Dumbbell row or band row (3 x 8–10)

• Glute bridge (3 x 10–12)

• Farmer carry (2 x 30–45 seconds)

• Gentle core: dead bug or bird-dog (2 x 6 each side)

Workout B

• Step-ups (3 x 8 each leg)

• Overhead press (light dumbbells) (3 x 8–10)

• Hip hinge: Romanian deadlift with dumbbells (3 x 8–10)

• Lat pull-down or band pull-aparts (3 x 10)

• Calf raises (3 x 12)

• Balance: single-leg stand near a bench (2 x 20–30 sec)

Alternate A and B across the week.

Weeks 5–8: Build (increase load slowly)

Progress by one of these:

• Add 1–2 reps per set

• Add a little weight

• Add an extra set (from 3 to 4)

Consistency beats intensity. Every time.

Weeks 9–12: Strengthen (heavier, still safe)

Now you can aim for slightly heavier loads (if your joints agree) and keep reps around 6–8 for the main lifts.

Research in postmenopausal populations suggests structured resistance training can improve function and support bone health outcomes, especially when done consistently and progressed over time.

Bone health: what to prioritise

For bones, the magic words are:

• Load (resistance training)

• Impact (as appropriate)

• Balance (fall prevention)

If you have osteopenia/osteoporosis, you can still strength train — but you want smart guidance, excellent form, and progressions that suit your body.

This is where a physiotherapist or qualified exercise professional is worth their weight in gold.

The nutrition piece (without turning your life into a spreadsheet)

Protein (your midlife bestie)

Many women under-eat protein and wonder why strength gains stall.

Aim for:

• Protein at each meal

• A protein-rich snack if you’re training

• Hydration (yes, it matters for energy and recovery)

Recovery is part of the plan

If your sleep is messy, your training will feel harder. That’s not weakness — that’s biology.

Try:

• Strength training earlier in the day (if nights are rough)

• A wind-down routine (no doom-scrolling in bed, darling)

• Gentle stretching + magnesium (ask your GP if appropriate)

• Sunlight in the morning when you can

“But I’m scared I’ll hurt myself”

Valid. And fixable.

Start with:

• Bodyweight or resistance bands

• A chair for squats

• Light dumbbells

• A slower tempo (controlled movements)

Rule of thumb:

• Muscles can burn. Joints should not.

• Pain is information — not a badge.

Quick takeaway (print this on your heart)

• Strength training after menopause supports bones, muscle, energy, and confidence.

• Two sessions a week helps — three is even better if you can manage it.

• The best program is the one you’ll still be doing in 3 months.

If you’d like, pop over and read another WYRLORA midlife wellbeing post — and consider joining the WYRLORA Circle or subscribing to WL Message so you’re not doing this season alone.

Until we chat again,

Blessing & hugs to you my dear friend,

Dianne xx