Menopause: Why Resistance Training is Essential for Women in Midlife
Menopause Can Feel Like a Rollercoaster, But You’re Not Powerless
Hot flushes. Weight gain. Mood swings. Poor sleep. Sluggish metabolism. Muscle loss.
If you’re navigating perimenopause or menopause and wondering why your body suddenly feels unfamiliar, you’re not imagining it.
At Soma Fitness in Hale, we work with many women in their 40s and 50s who are going through exactly this transition. And here’s the key message:
You are not broken, you just need a new approach.
And resistance training is one of the most powerful tools you can use.
Why Resistance Training is a Game-Changer During Menopause
Hormonal changes during menopause especially the drop in oestrogen affect muscle mass, bone density, fat distribution, and mood regulation.
Without intervention, this can lead to:
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Increased body fat (especially around the belly)
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Loss of muscle tone and strength
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Higher risk of osteoporosis
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Slower metabolism
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Decline in energy, confidence, and mood
Resistance training directly counteracts all of that.
With just 2–3 weekly strength sessions, you can:
✅ Preserve and rebuild lean muscle
✅ Support your bones and reduce fracture risk
✅ Boost your metabolism
✅ Improve sleep and brain function
✅ Increase energy, confidence, and resilience
“But I’ve Never Lifted Weights Before…”
That’s okay. Most women we work with started from zero no experience, no gym confidence, and sometimes a bit of fear around weights.
We meet you where you are and guide you safely through:
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Technique and movement patterns
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Mobility and joint support
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Progressive strength work that builds you up not burns you out
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A plan that evolves as your body adapts
You’ll be amazed at how quickly your body and mindset shift when you start training properly.
What About Cardio?
Cardio has its place especially for heart health and mental wellbeing.
But on its own, it won’t stop muscle loss, won’t strengthen your bones, and often doesn’t address the hormonal shifts happening in menopause.
That’s why we recommend a balanced approach:
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Resistance training as your foundation (2–3x per week)
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Walking or low-impact cardio daily (great for stress and fat loss)
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Optional mobility and breathing work to support recovery
Lifestyle Interventions Matter Too
It’s not just about the workouts. At Soma Fitness, we also coach:
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Nutrition: High-protein, high-fibre, nutrient-dense meals to support fat loss and satiety
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Stress Management: Cortisol levels affect belly fat, sleep, and energy and we help you manage it through movement, breathwork, and routine
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Sleep Support: Sleep disturbances are common during menopause we guide you through habits and supplementation options to improve recovery
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Community & Confidence: You’re not doing this alone. We create a space where women feel heard, supported, and empowered.
Real Women. Real Results.
We’ve helped dozens of women across Hale, Altrincham and Cheshire:
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Lose stubborn midsection fat
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Rebuild strength and body confidence
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Improve joint pain and flexibility
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Train without burnout or restriction
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Feel like themselves again
This Isn’t About “Bouncing Back” It’s About Moving Forward
Menopause is a new chapter not the end of your fitness journey.
And with the right training, coaching, and support, it can be the strongest chapter yet.
Train with us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Book your free consultation today: CONTACT US
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