Menopause and Strength Training: A Sense of Power

For years, Cindy Dallow believed endurance sports were all she needed to stay healthy.

A longtime triathlete with a PhD in nutrition, Cindy could bike for miles, run 10Ks, and complete Ironman events—but she couldn’t do a single push-up.

“I didn’t see the point in resistance training or going to the gym,” Cindy says. “I was fit. Or so I thought.”

That perspective changed in her early 60s, when everyday tasks became harder—lifting a suitcase overhead, getting up from the floor, or moving with ease.

“It hit me,” she says. “Aerobic fitness wasn’t enough anymore.”

Like many women in midlife, Cindy realized menopause had shifted her body in ways her usual workouts didn’t address. Today, she’s not only a registered nutritionist but also a certified personal trainer and coach, helping women over 50 get stronger—not for appearance, but for independence and long-term health.

Why Strength Training Matters After Menopause

Menopause brings a natural decline in estrogen, which contributes to:

• Loss of bone density

• Reduction in muscle mass

• Increased insulin resistance

• Slower metabolism

According to the National Institutes of Health, postmenopausal women can lose up to 20% of their bone density in the five to seven years following menopause. Research from the North American Menopause Society shows that resistance training can help slow this loss while also improving cardiovascular and metabolic health.

“Many women are shocked to learn that the number one reason older adults end up in nursing homes isn’t illness—it’s weakness,” Cindy says. “They simply can’t live independently anymore.”

That loss of independence often begins with simple challenges: standing up from a chair, carrying groceries, or moving confidently without fear of falling.

Strength training helps prevent this by:

• Preserving and building muscle

• Improving balance and reducing fall risk

• Stimulating bone growth

• Supporting weight management and brain health

And there’s another benefit that often gets overlooked—confidence.

“Strength training gave me a sense of power I didn’t know I was missing,” Cindy says.

Starting Where You Are

One of the biggest myths Cindy hears is that women need to lift very heavy weights to benefit from strength training.

“You just have to challenge your muscles at your level and progress over time,” she explains.

That might mean starting with bodyweight squats, resistance bands, or even household items like soup cans. The key is progressive resistance—gradually increasing the challenge so your body continues to adapt and grow stronger.

Overcoming Weight Room Intimidation

Despite her athletic background, Cindy avoided the weight room for six months.

“I didn’t know where to start,” she says. “Hiring a coach changed everything. I finally had a plan and support.”

This is a common experience for many women, especially those new to strength training. A welcoming environment, clear guidance, and encouragement make all the difference.

“Do it because you want to stay strong enough to live the life you love,” Cindy says.

At EFW, we couldn’t agree more. We’re here to support women through every stage of life with safe, effective strength training that builds confidence, resilience, and vitality.

If you’re ready to feel stronger, more capable, and more powerful in your body, call or come see us today. Your future self will thank you.