Menopause, Muscle & Momentum: Why Women 50+ Thrive with Smart Strength Training

Published on May 13th, 2025

For Mariella Frostrup, menopause brought struggles with diet, exercise, weight and more.

“I realized I needed to go back to weight training,” says the Irish-Norwegian writer and TV presenter who is well-known in England. “The moment of truth was struggling to open one of those pull-top cans — I just didn’t have the muscle strength.”

We’ve known for years that regular exercise helps women manage many of the physical and mental effects of menopause, from mood swings to changes in body composition.

Now, recent studies and reports are adding nuance and insight into the how and why behind staying active in midlife and dividends that keep coming.

The Latest from 3 New Studies

First, symptoms are common even among elite endurance athletes, according to ScienceDaily. In a study, sleep disruption, fatigue, mood changes, and joint pain were common. They also affected training quality and recovery.

It’s not hopeless, though. The study underscores that thoughtful programming, recovery, and support matter as much as a high volume of training.

Second, women may gain even greater cardiovascular and longevity benefits from exercise than men, National Geographic says. Some studies suggest women experience significant reductions in all-cause mortality and heart disease risk with regular moderate activity.

For midlife women, consistent movement may offer strong protection for heart health during and after menopause.

Finally, a wellness report in Flow Space summarized a 60-day program by Peloton and Respin Health, the menopause health company that actress Halle Berry founded.

After initially focusing on diet and cardio, the star shifted toward heavier strength training and balanced nutrition during her mid-50s. The combination made her feel stronger and more resilient, and she says menopause wasn’t a decline but an opportunity to adapt her lifestyle to support her health.

Participants followed structured strength and cardio programming and reported improvements across a range of symptoms, including energy and sleep. The results align with other research showing how exercise improves quality of life.

Taken together, these updates reinforce a steady message: Menopause doesn’t eliminate the value of exercise. Smart, varied, and sustainable movement is always important.

‘A Really Sharp Shock’

Frostrup, the 62-year-old broadcaster, has highlighted walking, yoga, weightlifting and more to maintain confidence and strength.

“Part of the problem with aging is that we have this cultural expectation, even an acceptance, that we’re just going to disintegrate,” she told Good Housekeeping UK. “We’re not really encouraged to push back against it. We need to change our picture of what older age looks like – and it starts with menopause, because you get a really sharp shock during those years.”

And, of course, we love her advocacy of regular exercise.

“Build movement into the everyday with a walk, swim or run,” she says. “Aim to do strength-based exercises … to maintain bone density and muscle mass, plus yoga or Pilates to keep you flexible and balanced.”

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