Strength, Protein & Menopause: What Every Woman Should Know

What if midlife wasn’t a decline, but an invitation to rise: stronger, clearer, and more connected to your body than ever before?

"Weight-bearing exercise is one of the most powerful, accessible tools we have to slow this decline and preserve skeletal integrity." — Dr. Mary Claire Haver, OB/GYN & Menopause Expert

As women transition through perimenopause and menopause, our bodies undergo a complex and sometimes disorienting transformation. This hormonal shift—especially the decline in estrogen—does more than affect our menstrual cycles. It initiates a cascade of changes that impact our bones, muscles, metabolism, and even our emotional landscape.

With lower estrogen levels, bone density declines, increasing the risk of osteoporosis. Muscle mass diminishes, contributing to sarcopenia—age-related muscle loss that can affect mobility, balance, and daily energy. Metabolism slows, often leading to unexpected weight gain or insulin resistance.

But here’s the empowering truth: We are not powerless in the face of these changes. Science has shown us that two of the most effective tools for counteracting these effects are weight-bearing exercise and adequate protein intake.

Why Weight-Bearing Exercise Matters Weight-bearing and resistance exercises, such as squats, lunges, resistance bands, free weights, and bodyweight movements—do more than tone your body. They stimulate the activity of osteoblasts, the cells responsible for building bone. This helps to maintain bone mineral density, improve posture, reduce fall risk, and support healthy joints.

But the benefits go deeper. Strength training also:

• Increases insulin sensitivity
• Supports cardiovascular health
• Boosts mood and mental clarity
• Improves sleep and libido
• Builds confidence and emotional resilience

As Dr. Mary Claire Haver—board-certified OB/GYN and author of The New Menopause—explains, strength training is one of the most powerful interventions available to women in midlife. It’s accessible, adaptable, and deeply effective.

The Power of Protein Protein becomes even more vital during midlife and beyond. It’s the building block your body uses to maintain muscle, support immune function, repair tissues, and produce hormones. Yet many women in perimenopause and menopause consume far less than needed.

Dr. Haver recommends 1.2 to 1.6 grams of protein per kilogram of ideal body weight per day, especially for those engaging in strength training. High-quality sources include:

• Eggs, poultry, fish, and lean meats
• Legumes, tofu, and tempeh
• Greek yogurt, cottage cheese, and protein-rich smoothies

This season of life invites us to reimagine self-care, not as maintenance but as a ritual of devotion. This isn’t about chasing youth; it’s about honoring the body you live in now.

Four Ways to Begin Today:

1. Assess Your Protein Intake Begin by tuning in to your meals. Are you getting enough high-quality protein with each meal?
2. Incorporate Strength Training You don’t need a gym membership. Just two to three short sessions a week—using resistance bands, bodyweight, or dumbbells—can change your trajectory.
3. Track Your Progress Celebrate milestones, no matter how small. More energy. Better sleep. A sense of strength you can feel. Let your body show you what it’s capable of.
4. Seek Support Work with a trainer, nutritionist, or menopause-informed healthcare provider who understands your unique needs. You deserve expert support during this transition.

This chapter isn’t about decline. It’s about deepening. A deeper relationship with your body. A deeper reverence for your strength. A deeper commitment to your own vitality.

Let this be a season of empowered renewal.

This article is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider before making changes to your exercise, nutrition, or health routines.