Strength Training in Menopause

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More and more women over 50 are joining my classes and messaging me about strength training.

It’s no surprise to me.

I’ve been hearing the same things from so many women:

  • “I’m doing everything right, but my body feels different.”

  • “Why do I feel so tired and weak?”

  • “I’ve always been active, but nothing seems to work anymore.”

I want you to know you’re not alone in feeling this way. And you’re definitely not imagining things.

A woman performing a dumbbell exercise on a workout bench, wearing pink and purple patterned leggings and white athletic shoes.

Here’s what studies say about midlife and strength training:

  • Muscle Loss & Metabolism: After age 50, women can lose up to 1-2% of muscle mass per year. According to a study published in the Journal of Applied Physiology, strength training helps preserve muscle mass and maintain a healthier metabolism, even during menopause. Another study suggested 3-8% loss per year!

  • Bone Density: Research published in Osteoporosis International found that women who engage in regular strength training can increase bone density by 1-3% each year. This is critical for reducing the risk of fractures and osteoporosis.

  • Fat Distribution & Belly Fat: A study in the Journal of Strength and Conditioning Research showed that resistance training significantly reduced abdominal fat in postmenopausal women — even without major dietary changes.

  • Mood & Cognitive Health: Strength training doesn’t just impact your body. Research from the American Journal of Lifestyle Medicine found that women over 50 who strength train regularly report improved mood, reduced symptoms of depression, and better cognitive function.

The truth is, strength training works — not just for how you look, but for how you feel.

How I Can Help You Navigate
Menopause and Strength Training

  • A woman with long wavy brown hair wearing a red blazer over a black top, looking at her phone with an excited expression.

    Personal Training

    Begin your wellness journey with a customized fitness plan designed for women in perimenopause and menopause—featuring pelvic health strategies, strength training, and accountability every step of the way.

  • Logo for 'Strong in Six,' a 6-week strength course for women by Krysti Beckett, featuring a pink silhouette of a woman lifting a dumbbell.

    Strong In Six

    My signature strength training program for beginners. I give you the tools you need to start (or restart) lifting weights, safely.

  • Fitness class in Burford Ontario

    Group Fitness Classes

    Whether you’re new to fitness or continuing your journey through perimenopause or menopause, discover how strength training can rebuild confidence, improve pelvic health, and help you feel strong from the inside out.

Four women participating in a seated exercise class, holding green exercise balls and stretching, indoors in a bright room.

Aging is a privilege.

We should be excited about it. And yet, as women, we feel defeated because we’ve been taught our bodies are working against us.

I’d love to connect and hear your experience.

Let's talk about it