October 23, 2025, 6:17 pm | Read time: 5 minutes
With menopause, muscle loss progresses and the risk of porous bones (osteoporosis) increases–but targeted training can counteract this. FITBOOK author Nina Ponath asked a personal trainer how this should ideally look.
When the hormones estrogen and progesterone decrease around the ages of 45 to 55, it is colloquially referred to as “menopause.” Similar to puberty, the female body undergoes many changes that can be accompanied by various symptoms. They also have long-term effects on health. Estrogen protects bones and muscles. The age-related decline accelerates muscle loss (sarcopenia), reduces bone density, and increases the risk of osteoporosis. Often, fat distribution shifts toward the so-called unhealthy abdominal fat. Fortunately, the right training can counteract this.
Supporting the Body with Exercise
Andreas Heumann, a sports scientist and personal trainer from Berlin, knows how important it is to support the body with exercise during this phase of life. The hormonal changes during menopause are one of the main reasons his clients seek him out, the trainer explained to FITBOOK. Unfortunately, the decline in hormones also affects weight: “If you don’t counteract it, you can expect muscle loss and a decrease in lean mass just from the aging process.”
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First a Check-up, Then Training
Before you dive into training with high motivation, personal trainer Andreas Heumann warns against overexertion. If you haven’t trained before, a check-up with a doctor is recommended before starting. “This way, you can rule out illnesses,” the expert explains. If the doctor gives the green light, the sports scientist recommends beginners start with training under a professional trainer: “It doesn’t have to be a personal trainer–the training can also simply take place in a group at the gym.”
Also interesting: Is it better to train with free weights or machines for muscle building?
The Expert Recommends Support from Trainers and Equipment for Beginners
A trainer can help avoid form errors that could otherwise hinder progress. Especially when starting to train at the age of menopause, there’s a risk of injury when beginning training. Another tip the trainer has for beginners? Equipment! “Normally, I’m not a big fan of machines, but for the inexperienced, training is safer this way.” In addition to common guided machines, the personal trainer is particularly fond of vibration machines. “They have been proven to help build bone density and muscles.”
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Maintaining Basic Functions
A healthy body can lift, pull, push, and jump. Unfortunately, we lose these basic movement patterns over time–sometimes even due to our own actions. As we age, we tend to be more cautious. “At a certain age, we lift less out of fear of injury, and no one jumps anymore,” says Andreas Heumann. Smart training promotes these skills and helps redevelop them.
Also interesting: How women over 50 should train
An Exemplary Training for Menopause
Pressing: Bench Press or Push-ups
This exercise is fundamental for developing strength in the chest, shoulders, and triceps. Lie on a bench and press dumbbells or perform push-ups. The load should be chosen so that you can perform about eight to twelve controlled repetitions per set. This repetition range is ideal for muscle building (hypertrophy).
Hip-Dominant Movement: Deadlifts or Hip Thrusts
The hip-dominant movement trains the entire backside of the body (lower back, glutes, hamstrings), which is crucial for posture and bone health. In deadlifts (with a barbell or dumbbells), move your hips and glutes back while keeping your back neutral. “As a woman, you should train to the point where you can lift your own body weight in deadlifts,” says Andreas Heumann.
Pulling: Pull-up
Targeted training of the pulling muscles (back and biceps) is important to balance muscular imbalances and promote an upright posture. Pull-ups are very effective. For beginners, lat pull-down machines or rowing exercises at the gym are suitable. “All my clients must be able to do at least one pull-up by the end of our training,” says Andreas Heumann. The excuse “too old” doesn’t apply here. “I’ve had clients who learned pull-ups even at 60 years old,” says the sports scientist.
Squat Movement: e.g., Back Squat
The squat is the most functional exercise for the lower body. It trains the legs and glutes and improves mobility. Whether with a barbell (back squat) or with your own body weight: Ensure proper technique, where the knees point over the feet and the hips drop below knee level.
Jumping as a Peak Load
Studies show that high peak loads strengthen bones and muscles.1 Occasionally raising your heart rate–such as with jumping rope or jumping jacks–keeps you young and improves metabolism. These short cardio peaks can be ideally incorporated at the end of training to specifically counteract bone loss (osteoporosis). Strong loads during strength training also help bones maintain and stabilize their structure.