Menopause is a time of transformation, but it doesn’t have to mean slowing down. In fact, it can be the perfect opportunity to build strength—both physically and mentally. Increasingly, research is showing that heavy lifting and functional fitness routines, like those found in CrossFit, can profoundly benefit women navigating this stage of life. From boosting bone density to enhancing mental well-being, incorporating strength training into your routine can redefine what it means to thrive during menopause.

The Science of Strength in Menopause

Menopause brings a host of changes, many of which stem from declining estrogen levels. This hormonal shift can lead to decreased bone density, loss of muscle mass, and a slowed metabolism.

Dr. Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist, explains, “Lifting heavy provides the strength-building stimulus you need as estrogen declines. Heavy lifting is also good for improving fat-burning metabolism, building bones, and maintaining your cardiovascular health.”

These benefits are essential for combatting osteoporosis and sarcopenia (age-related muscle loss), two common concerns for women in midlife. Strength training also reduces the risk of developing type 2 diabetes and cardiovascular disease, which increases during menopause.

Dr. Mary Claire Haver, OB-GYN, founder of The Galveston Diet, and author of the new best-selling book The New Menopause, echoes this sentiment: “Regular weight-bearing exercise, such as weightlifting, walking, jogging - even dancing - can help maintain bone density and strength.” Dr. Haver continues, “As we age, we also don’t burn as many calories as we did with the same exercise as we were younger – the aging process makes us less efficient. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.”

Why CrossFit and Functional Fitness?

While traditional strength training delivers benefits, programs like CrossFit add an extra layer of functionality and community. CrossFit emphasizes functional movements that mimic daily activities, such as lifting, pulling, and squatting. These exercises not only build strength and endurance but also improve mobility and balance—key factors in reducing the risk of falls.

The social aspect of CrossFit can also be transformative. Group workouts foster camaraderie, support, and motivation, which are particularly valuable for women who may experience increased isolation during menopause. Exercising alongside a community can boost mental health and make fitness a consistent, enjoyable part of life.

Dr. Sims discusses strength training with a focus on longevity on Andrew Huberman’s podcast titled, Female-Specific Exercise & Nutrition for Health, Performance & Longevity, “Women who are really trying to maximize body composition change and longevity, unfortunately default to cardio because they think that it’s going to help change body composition and lose body fat – it doesn’t.” Dr. Sims continues, “We want true high intensity work, which in 1 to 4 minutes of 80% or more or with sprint intervals it’s full gas for 30 seconds or less a couple of times a week.” And most importantly, “If you are looking for longevity and body composition change and cognition, you have to polarize your training – resistance training and high intensity work.”

The Benefits of Heavy Lifting

Heavy lifting specifically targets the challenges menopause presents:

1. Bone Density: Weight-bearing exercises stimulate bone growth, helping to prevent osteoporosis.
2. Muscle Mass: Lifting heavy weights counters the natural decline in muscle mass, boosting strength and metabolism.
3. Hormonal Health: Strength training encourages the production of growth hormone and testosterone, which decline during menopause but are vital for muscle repair and energy.
4. Mental Health: Exercise releases endorphins, improving mood and reducing stress, anxiety, and symptoms of depression.

“Strength training should be a non-negotiable part of your training to stay strong for life,” Dr. Sims emphasizes. “Weight training helps build and preserve that bone, no matter what your age. Resistance training is good for your mental health. Finally, strength training improves and maintains your grip strength, which is an underappreciated indicator of vitality.”

Addressing Pelvic Floor Concerns

For many women, the fear of bladder leaks can be a barrier to participating in activities like heavy lifting or CrossFit. Stress urinary incontinence (SUI), characterized by involuntary leaks during activities like jumping, running, or lifting, is a common concern during and after menopause.

This is where Flyte, an FDA-cleared and clinically proven medical device for stress urinary incontinence, becomes a game-changer. Flyte is an at-home mechanotherapy device to strength the pelvic floor muscles 39x better than pelvic exercise alone to deliver surgical-level results in just five minutes a day. By strengthening and toning the pelvic floor, Flyte empowers women to lift, jump, and thrive without fear of leaks.

 “Urinary incontinence, unfortunately, is an embarrassing subject for people to talk about,” explains Dr. Nissrine Nakib, Director of Female Urology and Urodynamics at the University of Minnesota. “And the great news is that Flyte offers you a first-line, conservative, accessible treatment option with outcomes comparable to surgery.”

Getting Started with Strength Training

If you’re new to heavy lifting or functional fitness, start slowly and focus on building a strong foundation. Here are some key principles to keep in mind:

1. Progressive Overload: Gradually increase the weight you lift to continue building strength.
2. Balanced Programming: Incorporate mobility work, cardio, and recovery days alongside strength training.
3. Core Engagement: Focus on exercises that strengthen the core, which is crucial for pelvic floor health and overall stability.
4. Seek Guidance: Work with a specialized physical therapist, trainer, or coach who understands the unique needs of menopausal women to ensure proper form and avoid injury.

Sample Workout for Menopausal Women

Here’s a beginner-friendly workout that incorporates strength and functional fitness principles. Recover for 2-5 minutes between sets.

1. Weighted Vest Walking: Start with 5% of your body weight and work to a maximum of 10%. Begin with short walks and progress to longer walks.
   
2. Deadlifts: Begin with a manageable weight and progress over time to avoid injury. Lift heavy and aim for 3 to 5 sets of 6 reps or less. Maintain good form - if you cannot, stop. 
   
3. Goblet Squats: 3 sets of 12 reps (use a kettlebell or dumbbell).
   
4. Squat Jumps: Repeat 8 to 10 times. Start with one set and work up to two sets.
   
5. Plank with Shoulder Taps: 3 sets of 20 taps (focus on keeping your core engaged). Can use an incline to on your knees to begin if needed.
   
6. Farmer’s Carry: 3 rounds of 30 seconds (carry heavy weights in each hand while walking). Focus on quick, sprint-style intervals.
   

Integrating Flyte into Your Routine

For women addressing pelvic floor concerns, incorporating Flyte into your routine can enhance your fitness journey. Using Flyte takes just five minutes a day and strengthens the pelvic floor, making it easier to perform heavy lifts and high-impact movements without leaks.

Flyte’s compact design makes it easy to use at home, allowing you to integrate it seamlessly into your daily routine – whether morning or night (an alarm on your phone can help as a reminder). By addressing stress urinary incontinence, Flyte helps you focus on your workouts and enjoy the empowering benefits of strength training.

Real-Life Success Stories with Flyte

Many women have transformed their health through strength training and functional fitness. Take Kristin, a 50+ woman and pickleball-lover:

 “I used Flyte for six weeks and stopped leaking! That was over a year ago and I haven’t had to use it since. I now get to be active without leaks and have returned to playing pickleball.”

 

 

Another success story comes from Amy, a RN and postpartum mom of two who struggled to return to CrossFit and HIIT without leaking:

 “After 4 weeks of Flyte my bladder leaks went away! I was able to get back to working out without being nervous and had so much more confidence.”

 

Embrace Your Strength

Menopause is not the end of strength—it’s the beginning of a new chapter. By incorporating heavy lifting or functional fitness into your routine, you can improve your health, build confidence, and discover resilience you never knew you had. Whether it’s picking up a barbell, joining a CrossFit class, or starting with bodyweight exercises, the key is to take that first step and stay consistent.

With tools like Flyte supporting your pelvic floor health, there’s nothing holding you back. Embrace this opportunity to grow stronger, both inside and out, and redefine what it means to thrive during menopause.

Ready to take control of your health? Start your strength training journey today and explore how Flyte can support you along the way. Visit Flytetherapy.com to learn more.

 

 

References

How to Power Your Way Through Menopause

Benefits Of Physical Activity In Menopause | The 'Pause Life – The 'Pause Life by Dr. Mary Claire Haver

Physical Activity and Menopause | Blog | Dr. Mary Claire Haver

Why Women Need More Strength & Less Cardio Training | Dr. Stacy Sims

Shiroma EJ, Cook NR, Manson JE, Moorthy MV, Buring JE, Rimm EB, Lee IM. Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Med Sci Sports Exerc. 2017 Jan;49(1):40-46. doi: 10.1249/MSS.0000000000001063. PMID: 27580152; PMCID: PMC5161704.