Here’s a bold truth: menopause doesn’t have to mean a decline in your strength, energy, or overall health. In fact, it can be a powerful turning point if you approach it the right way. Take Sarah Baldassaro, for example. When she hit 50, she didn’t just accept the changes—she took charge. With the help of a fitness coach, she dove into strength training, a game-changer for women in midlife. Now, at 52, she’s stronger than ever, feeling more like her 30-year-old self. But here’s where it gets controversial: while many women focus on cardio, Sarah credits strength training as the real secret to her transformation. Is cardio enough, or are we missing the bigger picture?
Medical experts agree: strength training is non-negotiable after menopause. Why? Because estrogen loss accelerates bone density decline and muscle mass loss. But working against resistance—whether with weights, machines, or even your own body—can combat this. Dr. Christina DeAngelis, an OB-GYN, puts it bluntly: “People underestimate how powerful it is.” And this is the part most people miss: it’s not just about looking fit; it’s about staying healthy, strong, and injury-free as you age.
So, how do you start? Physical therapist Hilary Granat explains that the key is working ‘close to muscle failure.’ That means lifting weights heavy enough to challenge you, typically for 6 to 30 repetitions. For instance, a bicep curl might start with 5-pound weights and progress to 20 pounds. The goal? Feeling the burn until you can’t do another rep with proper form. Sarah, now lifting 20 pounds in some exercises, swears by this approach. But what if you don’t have weights? No problem. Bodyweight exercises like pushups, squats, and planks are just as effective. Even something as simple as standing up from a chair engages your core and improves balance.
And speaking of balance, it’s often overlooked but crucial. Falls are a real risk as we age, and exercises like tai chi, yoga, or even standing on one leg while brushing your teeth can make a huge difference. Are we prioritizing balance enough in our fitness routines?
Here’s the kicker: these exercises aren’t just for midlife women. Bone mass peaks in your late 20s and starts declining around 40, so the earlier you start, the better. Sarah’s advice? “Don’t wait. Get started.” It’s a message that resonates far beyond menopause—it’s about taking control of your health at any age.
This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet, and mental health. For more insights, visit AP Be Well.
What’s your take? Is strength training a priority in your fitness routine, or do you lean more toward cardio? Share your thoughts below—let’s spark a conversation!
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
