Uncovering the Truth: How Resistance Training Impacts Estrogen Levels in Peri-Menopause and Menopause - The Definitive Guide

Perimenopause and menopause mark major transitions in a woman’s life, often bringing a wave of physical and emotional changes that can feel overwhelming. As estrogen levels begin to decline (sometimes years before periods stop entirely), many women experience symptoms like hot flashes, mood swings, disrupted sleep, and an increased risk of bone loss and muscle loss.

One of the most effective tools to support the body during this time is resistance training. Research shows that strength training doesn’t just improve muscle tone and flexibility, it also plays a powerful role in supporting hormone balance, particularly by helping to stabilize estrogen levels and reduce the severity of symptoms. Plus, it boosts metabolism, supports bone density, and improves overall mood, making it a foundational practice for women navigating these hormonal shifts.

The Link Between Resistance Training and Estrogen Levels

A significant randomized controlled trial provides insight into how resistance training impacts estrogen levels in postmenopausal women. This study involved 94 women with osteoporosis and examined the effects of resistance training versus aerobic exercises over 12 weeks.

The findings were striking: women who participated in resistance training showed remarkable improvements in estradiol levels and bone mineral density. In particular, those engaging in resistance exercises displayed a 30% increase in estradiol levels compared to their counterparts doing aerobic training. This evidence suggests that resistance training may effectively counter the decline in estrogen typically associated with menopause, contributing to overall hormonal balance. PMID: 31341450

Resistance training session.

Additional Benefits of Resistance Training During Menopause

Beyond regulating hormone levels, resistance training offers numerous benefits for women undergoing menopause:

Muscle Mass and Strength

As women age, preserving muscle mass is crucial for both physical appearance and overall strength. Resistance training combats age-related muscle loss. For instance, studies show that older adults who engage in resistance training can increase their muscle mass by 1-2% per month. This enhancement in muscle strength not only improves daily activities but also reduces fall risks, ultimately contributing to a better quality of life.

Bone Health

Bone health becomes especially important during menopause, as the natural decline in estrogen levels can accelerate bone loss and increase the risk of osteoporosis. This often leads to more fragile bones and a higher chance of fractures, especially in the hips and spine.

But here’s the good news: resistance training can help maintain, and even improve bone density. Weight-bearing and high-impact exercises place healthy stress on the bones, which stimulates bone-building activity and slows the rate of bone loss.

In fact, research shows that consistent strength training can increase bone mineral density by 1–3% per year in postmenopausal women, with the most significant improvements often seen in the lumbar spine and femoral neck, two areas most vulnerable to fracture. (PMID: 10089092, PMC4684763)

Metabolic Function: Why Lifting Weights Matters

Metabolism naturally slows down during menopause, making weight management more challenging for many women. One of the most effective ways to combat this shift is through regular resistance training.

Strength training increases fat-free mass (aka lean muscle), which in turn raises your resting metabolic rate (RMR), the number of calories your body burns at rest. Research shows that in older adults, resistance training can boost RMR by approximately 7–10%, helping to support weight stability and reduce the risk of metabolic conditions like insulin resistance and type 2 diabetes. (PMID: 15090650, PMID: 12617352)

Mood and Sleep: The Power of Movement

The connection between exercise and mental health is well established—and it becomes especially important during menopause, when hormonal shifts can trigger mood swings, anxiety, and sleep disturbances.

Regular physical activity, especially resistance training, helps by naturally increasing the body’s production of endorphins, your feel-good, stress-fighting hormones. This can ease anxiety and lift your mood. But the benefits don’t stop there.

Studies show that women who engage in consistent strength training experience up to a 25% improvement in sleep quality compared to those who don’t exercise. And better sleep supports better mood and energy, creating a positive feedback loop for both mental and physical health. (PMID: 16940871, PMID: 15283578)

Finding the Right Resistance Training Program

Resistance training is one of the most effective ways to support hormone health, muscle maintenance, metabolism, and bone strength during menopause and beyond. But how you train matters.

Here’s what the research says about building a safe and effective program:

• Prioritize Compound Movements

  Not all resistance exercises offer the same benefits. Compound movements, like squats, deadlifts, lunges, rows, chest presses, and push-ups, engage multiple muscle groups at once and mimic real-life movements. This leads to greater strength gains, calorie burn, and functional fitness than isolation exercises alone (like bicep curls or leg extensions). (PMID: 11828249)

  
  

• Follow the Principle of Progressive Overload

  Start with manageable weights that allow you to complete exercises with good form. As your body adapts, gradually increase the resistance to continue challenging your muscles.

  This method, known as progressive overload, is essential for building strength and muscle over time. (PMID: 19204579)

  
  

• Be Consistent, but Don’t Overtrain

  For most women, 2–3 resistance training sessions per week is ideal to build strength, improve metabolism, and support bone health—especially during and after menopause. Rest days are just as important for muscle repair and hormone balance. (PMID: 22777332)

  
  

Embracing Your Health Journey

Navigating peri-menopause and menopause can be challenging, but incorporating resistance training can yield remarkable benefits. While research indicates a positive influence of resistance training on estrogen levels, it is essential to view this as part of a whole-person health approach. This includes maintaining proper nutrition, ensuring adequate sleep, and consulting with healthcare professionals when needed.

Ultimately, resistance training can be a valuable tool for enhancing both physical well-being and emotional resilience during this transformative time in life. The benefits are multifaceted, encompassing hormonal balance, muscle strength, and improved mental health. So, consider starting a resistance training routine; your future self will indeed appreciate it.

Spacious gym with women in resistance training.

©Informed Eating DBA Wellness Homemade 2025. All rights reserved.

The content on this website, including text, images, graphics, and downloads, is the property of Informed Eating and may not be reproduced, distributed, transmitted, or otherwise used without prior written permission.

Sources:

Bone Health & Menopause

1. Kohrt, W.M., et al. (1995). Effects of strength training on bone mineral density in postmenopausal women.📌 Journal of Bone and Mineral Research, 10(3):408–415➤ Found BMD increases of ~1–3% with resistance training.🔗 DOI: 10.1359/jbmr.1995.10.3.408

2. Wolff, I., et al. (1999). Exercise and bone mass in postmenopausal women: a meta-analysis.📌 Bone, 24(3):291–300🔗 PMID: 10089092

3. Zhao, R., et al. (2015). The effects of combined exercise on bone mineral density in postmenopausal women.📌 Oncotarget, 6(28):25155–25173🔗 PMC4684763

4. Howe, T.E., et al. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women (Cochrane Review).🔗 DOI: 10.1002/14651858.CD000333.pub2

Metabolism & Weight Training

5. Hunter, G.R., et al. (2004). Resistance training increases energy expenditure and fat-free mass in older adults.📌 Journal of Applied Physiology🔗 PMID: 15090650

6. Willis, L.H., et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.📌 Journal of Applied Physiology, 113(12):1831–1837🔗 DOI: 10.1152/japplphysiol.01370.2011

7. Speakman, J.R., & Selman, C. (2003). Physical activity and resting metabolic rate.🔗 PMID: 12617352

Mental Health, Mood & Sleep

8. Puetz, T.W., et al. (2006). Effects of chronic exercise on energy and fatigue.🔗 PMID: 16940871

9. Craft, L.L., & Perna, F.M. (2004). The benefits of exercise for the clinically depressed.🔗 PMID: 15283578

10. Reid, K.J., et al. (2010). Aerobic exercise improves sleep and quality of life in older adults with insomnia.🔗 PMID: 20438238

11. Dolezal, B.A., et al. (2017). Sleep and exercise: A systematic review.🔗 PMID: 28453892

Best Practices for Resistance Training

12. Kraemer, W.J., et al. (2002). Progression models in resistance training for healthy adults.📌 Medicine & Science in Sports & Exercise, 34(2):364–380🔗 PMID: 11828249

13. Ratamess, N.A., et al. (2009). ACSM Position Stand: Progression models in resistance training.🔗 PMID: 19204579

14. Westcott, W.L. (2012). Resistance training is medicine: effects of strength training on health.🔗 PMID: 22777332