Why Women in Their 20s and 30s Should Start Training for Menopause
October is World Menopause Month, but if you’re in your 20s or 30s, it’s easy to assume this doesn’t apply to you.
That’s a mistake. What you do now could significantly shape how your body handles the transition into menopause.
Menopause Is More Than Hormones
Menopause isn’t just about hot flashes or irregular cycles. It’s a major biological shift that impacts your muscle mass, bone density, and overall health.
Here’s what research has uncovered:
- Muscle mass naturally declines during perimenopause and postmenopause
- Lower muscle mass is linked to more severe menopausal symptoms
- Bone mineral density (BMD) drops significantly, increasing the risk of osteopenia and osteoporosis
- Recovery becomes harder
The Case for Early Intervention
The best time to build strong muscle and high bone density is before your hormone levels begin to shift. According to recent research, it’s much easier to maintain bone and muscle health than to try to rebuild it during or after menopause.
By acting now, you give your future self the advantage of entering menopause in a stronger, more resilient state.
What You Can Do Now
- Commit to strength training
Resistance-based exercise is critical for both muscle and bone development. - Prioritise progressive overload
Lifting with intention and increasing load over time builds the structural strength your body needs. - Support your training with nutrition
Focus on sufficient protein intake, calcium, vitamin D, and overall energy balance. - Be consistent
It’s not about perfection—it’s about building habits that compound over years.
Evidence-Based Insights
A 2025 study published in Frontiers in Endocrinology found a clear link between muscle mass and the severity of menopausal symptoms, with oestrogen levels playing a mediating role. Women with higher muscle mass experienced fewer symptoms.
A 2024 systematic review in PM&R concluded that multi-modal exercise programmes not only improved physical function but also increased lumbar spine bone density in postmenopausal women, especially when combined with supplementation.
Start Training for the Life Ahead
What you do in your 20s and 30s isn’t just about aesthetics or performance. It’s about building the foundation for hormonal health, mobility, and independence later in life.
Ready to Start Your Own Transformation?
Start lifting now. Build muscle. Increase your bone density. If you’re ready to start training and need personalised guidance, enquire about coaching with us today.
