By As women approach perimenopause and menopause, the body begins to experience significant changes—physically, hormonally, and emotionally. And while hot flushes, sleep disruptions, and mood swings often take the spotlight, what’s happening beneath the surface is just as important. During this time, bone density declines, muscle mass decreases, and metabolism slows, making it harder to maintain energy levels and a healthy weight. This is exactly where resistance training steps in—and why joining a women only gym, focusing on strength training for women, and participating in supportive group fitness classes can be a game-changer.
The Power of Resistance Training
Resistance training (also called strength training or weight training) involves exercises that make your muscles work against a force, such as dumbbells, resistance bands, body weight, or machines. It helps build lean muscle mass, improve strength, and support joint health.
According to the Australasian Menopause Society, women lose up to 10% of their bone mass in the five years following menopause. Resistance training places healthy stress on bones, which stimulates bone-building cells and slows down bone loss. This is crucial in reducing the risk of osteopenia and osteoporosis.
It also helps combat sarcopenia, the age-related loss of muscle. A study published in Maturitas found that postmenopausal women who engaged in regular resistance training experienced significant improvements in muscle strength, functional mobility, and quality of life.
Metabolism, Mood and Muscle
When oestrogen levels drop, the body’s fat distribution changes—often leading to weight gain around the midsection. Strength training supports metabolic health by building lean muscle, which burns more calories at rest than fat. The more lean muscle you have, the higher your resting metabolic rate. It’s not about bulking up—it’s about balance and long-term energy.
It’s not just about physical changes, either. Hormonal shifts during perimenopause and menopause can impact mood, increase anxiety, and even contribute to depression. Regular strength training has been shown to reduce symptoms of depression and boost endorphin levels. There’s something incredibly empowering about lifting weights and feeling yourself get stronger—especially when surrounded by a group of supportive women in a women only gym environment.
Why Group Fitness Classes Help
Motivation can dip when energy levels are fluctuating and sleep is disturbed. That’s why small group fitness classes specifically designed for midlife women are so beneficial. You’re not only guided by expert trainers who understand your changing body, but you’re also surrounded by like-minded women who are walking the same path.
Classes that blend resistance training with mobility and recovery work help reduce injury risk while targeting strength gains. The camaraderie and routine also support mental wellbeing, something many women find invaluable during this stage of life.
Tailored Strength Training for Women
The key is working with professionals who understand the unique needs of women in perimenopause and menopause. A strength training for women program should include:
- Progressive overload: Slowly increasing resistance over time to safely build strength
- Functional movements: Including squats, lunges, pushes and pulls that mimic everyday actions
- Core work: To support pelvic floor and postural strength
- Mobility, yoga and stretching: To maintain joint function and reduce injury
- Recovery: Incorporating rest days to prevent overtraining
At a women only gym, you’re more likely to find programs that respect your pace and goals, and that build you up—not burn you out.
This Stage of Life Deserves Strength
Perimenopause and menopause aren’t something to fear or dread—they’re a call to look after your body in new, more empowering ways. And resistance training is one of the most powerful tools in your wellness toolkit.
From preserving bone density to protecting muscle mass and boosting mood, the benefits are clear. Best of all, when done in a Melbourne women only gym and supported by group fitness classes, resistance training and strength training for women becomes more than just exercise—it becomes community, purpose and freedom. Now is the time to take your strength seriously. Not for aesthetics, not for performance—but for living life on your terms.