Best Strength Exercises for Menopause Weight Gain | The Fitness Group

Why Does Menopause Weight Gain Happen?

Many women find that weight creeps up during their 40s and 50s, especially around the stomach, even when diet and activity haven’t changed much. This menopause weight gain isn’t just “ageing”; it’s a mix of hormonal, metabolic, and lifestyle factors.

Hormonal Changes & Fat Redistribution

As oestrogen declines during menopause, your body’s fat-storage pattern changes. Fat tends to shift from hips and thighs to the abdominal area, leading to increased belly fat. oestrogen also influences metabolism, so lower levels mean your body burns fewer calories at rest.

Muscle Loss (Sarcopenia)

Menopause accelerates muscle loss, which naturally reduces resting metabolic rate. Since muscle burns more calories than fat, less muscle = fewer calories burned daily.

Reduced Activity & More Stress

Between career, caregiving, and fatigue, women often move less. Sleep issues and stress (cortisol spikes) make things worse, cortisol promotes visceral fat storage, especially around the waistline.

Diet & Protein Deficiency

With slower metabolism and less muscle, you need fewer calories, yet most diets don’t adapt. Meanwhile, inadequate protein intake accelerates muscle loss, making weight control harder.

Genetics & Insulin Sensitivity

Your genetic makeup, medications, and insulin sensitivity can also impact how and where you gain weight during menopause.

Menopause weight gain happens due to declining oestrogen, reduced muscle mass, less activity, and sometimes lifestyle habits that no longer match your body’s needs.

How Can I Reverse Menopause Weight Gain?

1. Strength Training: Your Secret Weapon

If you’re wondering how to reverse menopause weight gain, start with resistance training. Strength training builds and preserves muscle, boosts resting metabolism, and improves insulin sensitivity, all essential for fat loss in menopause.

A 2023 meta-analysis found that strength training increased lean mass and decreased fat mass in postmenopausal women.

Aim for:

• 2–3 sessions per week

• Progressive overload (gradually increasing weights or reps)

• Compound movements that use multiple muscles (like squats, rows, presses)

2. Mix in Cardio

Aerobic training (e.g., walking, cycling) helps improve heart health and calorie burn. Combining strength + cardio is ideal for reversing menopause weight gain.

3. Boost Protein Intake

Menopausal women benefit from 1.2–1.6 g protein per kg body weight daily to maintain lean mass. Protein supports muscle repair, fullness, and better energy levels.

4. Prioritise Sleep & Stress Control

Poor sleep and chronic stress spike cortisol and hunger hormones (ghrelin), making weight loss harder. Yoga, meditation, and mindful breathing can lower stress and improve recovery.

5. Adjust Calories – Smartly

Rather than crash dieting, create a modest calorie deficit (≈ 200–300 kcal/day) and focus on nutrient-dense foods. Avoid severe restriction, which can increase fatigue and muscle loss.

Will I Lose Weight on HRT?

One of the most common Google searches is: “Will I lose weight on HRT?”

The short answer: HRT (Hormone Replacement Therapy) can help support weight management indirectly, but it’s not a magic fix.

What the Research Shows…

• HRT may help preserve lean muscle and reduce fat accumulation by restoring some oestrogen influence.

• Studies indicate that combining HRT with exercise improves bone health and metabolic markers better than either alone.

• However, the effect varies by dose, timing, and individual health.

HRT may support your weight-management efforts but must be combined with consistent exercise, nutrition, and sleep to see results.

Always consult your GP or menopause specialist before starting or changing HRT.

 The 5 Best Strength Exercises for Menopause Weight Gain

The following five exercises are perfect for reversing menopause weight gain because they target large muscle groups, stimulate metabolism, and support bone density.

Goblet Squat

Muscles worked: Quads, hamstrings, glutes, core

How to do it:

1. Hold a dumbbell or kettlebell close to your chest.

2. Keep feet shoulder-width apart.

3. Lower hips down and back like sitting in a chair.

4. Drive through heels to stand tall.

Reps: 3 × 10–12
Progression: Increase weight or depth gradually.

Why it works: Builds leg and glute strength while burning major calories and supporting hip bone density.

Romanian Deadlift (RDL)

Muscles worked: Glutes, hamstrings, lower back

How to do it:

1. Hold weights in front of thighs.

2. Hinge at hips (not knees) keeping a straight back.

3. Lower until you feel hamstring stretch, then return to standing.

Reps: 3 × 8–10

Why it works: Strengthens posterior chain and combats posture issues from sitting. Excellent for glutes and metabolism.

Bent-Over Dumbbell Row

Muscles worked: Upper back, shoulders, arms

How to do it:

1. Hold dumbbells with palms facing in.

2. Hinge slightly forward at hips.

3. Pull elbows back toward ribs; squeeze shoulder blades.

4. Lower slowly.

Reps: 3 × 10–12

Why it works: Improves posture, upper-body tone, and bone strength through load bearing.

Push-Up or Dumbbell Chest Press

Muscles worked: Chest, triceps, shoulders, core

How to do it:

1. Start in plank position (knees down if needed).

2. Lower chest toward floor.

3. Press back up while keeping body aligned.

Reps: 3 × 8–15

Why it works: Builds upper-body and core strength and helps maintain shoulder function.

Overhead Dumbbell Press

Muscles worked: Shoulders, arms, core

How to do it:

1. Hold dumbbells at shoulder height.

2. Press overhead, avoiding lower-back arch.

3. Lower under control.

Reps: 3 × 8–10

Why it works: Builds shoulder strength, stability, and improves posture which is key during menopause when joint support is vital.

Each session: warm up 5 min → perform 3 sets → cool down & stretch.

Progressively overload by adding small weights every 1–2 weeks.

Nutrition & Lifestyle Support for Strength Training Success

Strength training alone won’t reverse menopause weight gain, your nutrition and recovery habits are just as important.

Nutrition Tips

• Eat balanced meals with lean protein (chicken, eggs, fish, legumes) at every meal.

• Limit processed sugar and alcohol (they spike insulin and promote belly fat).

• Hydrate! Water supports metabolism and reduces bloating.

Recovery & Hormone Health

• Get 7–8 hours of quality sleep.

• Incorporate low-stress activities like walking, yoga, or meditation.

• Prioritise self-care, chronic stress increases cortisol and fat storage.

Remember: the goal isn’t just weight loss, it’s strength, vitality, and long-term health.

You may gain muscle while losing fat, so the scale might not drop dramatically, but your body composition, energy, and confidence will transform.

Celebrate non-scale victories: improved stamina, better posture, fewer aches, and more energy.