A meta-analysis of 101 trials with 5,697 postmenopausal women found aerobic training reduced fat mass and resistance training increased muscle mass, with combined training offering both benefits.
Reported an improvementMeta-analysis · 5,697 participants pooled · 2023PostmenopausalCited 28 timesPubMed
A meta-analysis of resistance training in postmenopausal and elderly women, averaging 16 weeks, found small to moderate increases in lean body mass but no significant change in fat mass.
No difference foundMeta-analysis · 745 participants pooled · 16 weeks · 2021PostmenopausalCited 27 timesPubMed
A review of 28 randomised trials in postmenopausal women aged 50 to 65 found walking combined with resistance training could preserve weight and bone density and increase muscle strength.
Reported an improvementSystematic review · 2,646 participants pooled · 2004Early postmenopausalCited 219 timesPubMed
A meta-analysis of 12 trials found resistance training in postmenopausal women improved functional capacity, bone density, and reduced hot flash frequency and fat mass versus no exercise.
Reported an improvementMeta-analysis · 452 participants pooled · 16 weeks · 2023PostmenopausalCited 18 timesPubMed
A meta-analysis of 31 trials in middle-aged women found combined aerobic and resistance exercise reduced waist circumference and blood pressure, while aerobic alone did not reduce body weight and resistance alone had no significant effect.
Mixed resultsMeta-analysis · 2,202 participants pooled · 2021Midlife womenCited 7 timesPubMed
A meta-analysis found whey protein combined with resistance training improved biceps strength and lower limb lean mass in postmenopausal women, but had no benefit without resistance training.
No difference foundMeta-analysis · 2022PostmenopausalCited 18 timesPubMed
A meta-analysis of 20 trials in overweight or obese postmenopausal and older women found resistance training improved body fat, metabolic risk and inflammation, with higher training volume giving larger glucose and inflammation improvements.
Reported an improvementMeta-analysis · 2024PostmenopausalCited 15 timesPubMed
A meta-analysis of 12 trials in postmenopausal women found resistance training reduced C-reactive protein and improved lipid profile but had little effect on waist circumference.
No difference foundMeta-analysis · 482 participants pooled · 2022PostmenopausalCited 3 timesPubMed
A network meta-analysis of 142 trials in postmenopausal women found combined training, aerobic exercise, resistance training and mind-body exercise each improved different metabolic syndrome risk factors.
Reported an improvementMeta-analysis · 7,967 participants pooled · 2025PostmenopausalCited 1 timesPubMed
A meta-analysis of 16 studies found circuit resistance training improved strength, cardiorespiratory fitness, and body composition in middle-aged and older women compared with controls.
Reported an improvementMeta-analysis · 2022Midlife womenCited 11 timesPubMed
A meta-analysis of 126 studies in 4019 women found resistance training improved strength and reduced fat mass similarly in premenopausal and postmenopausal women, with no significant subgroup difference.
Reported an improvementMeta-analysis · 4,019 participants pooled · 2026Midlife womenCited 1 timesPubMed
A meta-analysis of 12 RCTs found resistance training significantly improved maximal oxygen uptake and upper and lower body strength in healthy postmenopausal women, with less clear effects on bone density.
Mixed resultsMeta-analysis · 2024PostmenopausalCited 9 timesPubMed
A meta-analysis of 17 RCTs in postmenopausal women with sarcopenia found exercise interventions improved muscle mass, strength and physical function such as gait speed.
No difference foundMeta-analysis · 744 participants pooled · 2026PostmenopausalCited 1 timesPubMed
A meta-analysis of 11 trials in women aged 60 and over with sarcopenic obesity found exercise reduced body fat percentage and improved muscle mass and handgrip strength, with no change in gait speed.
Reported an improvementMeta-analysis · 532 participants pooled · 2025PostmenopausalCited 1 timesPubMed
A meta-analysis of 19 studies found resistance training combined with vitamin D supplementation had a positive effect on body composition and physical activity capacity in middle-aged women with sarcopenia.
Reported an improvementMeta-analysis · 2021Midlife womenCited 6 timesPubMed
Postmenopausal breast cancer survivors did 1 year of thrice-weekly resistance plus impact training, and researchers found preserved spine bone density and increased lean mass compared to a stretching control group.
Direction not statedRandomised trial · 106 women · 52 weeks · 2011PostmenopausalCited 144 timesPubMed
A meta-analysis of 23 randomized trials found resistance training reduced body fat and increased fat-free mass in postmenopausal, overweight or sedentary women.
Reported an improvementMeta-analysis · 2020Midlife womenCited 1 timesPubMed
Breast cancer survivors with premature menopause did a year of impact plus resistance training, which improved hip bone density and limited fat gain compared with a placebo exercise group among those over a year postmenopausal.
Reported an improvementRandomised trial · 71 women · 52 weeks · 2013Early postmenopausalCited 96 timesPubMed
In 107 overweight postmenopausal women over 6 months, adding resistance training to calorie restriction reduced body fat more but did not further improve lipids, insulin or inflammation markers versus diet alone.
Reported an improvementRandomised trial · 107 women · 26 weeks · 2009PostmenopausalCited 87 timesPubMed
Sedentary middle-aged women did 10 weeks of resistance training using elastic bands or weight machines, both of which reduced fat mass and increased fat-free mass and function.
Reported an improvementRandomised trial · 45 women · 10 weeks · 2008Midlife womenCited 103 timesPubMed
Postmenopausal women with mild knee osteoarthritis did 4 months of intensive aquatic resistance training and showed decreased fat mass and faster walking speed, with walking speed gains maintained at 12 months.
Reported an improvementRandomised trial · 87 women · 16 weeks · 2017PostmenopausalCited 72 timesPubMed
Twenty three obese postmenopausal women did 12 weeks of resistance training and researchers found increased strength and reduced C-reactive protein, leptin and TNF-alpha, with no change in body composition.
No difference foundRandomised trial · 23 women · 12 weeks · 2012PostmenopausalCited 103 timesPubMed
Obese postmenopausal women did 12 weeks of low-intensity resistance training with or without diet, and researchers found resistance training combined with diet improved arterial stiffness and muscle strength while preserving lean mass.
Mixed resultsRandomised trial · 41 women · 12 weeks · 2013PostmenopausalCited 79 timesPubMed
Overweight premenopausal women aged 25 to 44 who did twice weekly strength training for 2 years had greater reductions in percentage body fat than a standard care comparison group.
Reported an improvementRandomised trial · 164 women · 104 weeks · 2007OtherCited 67 timesPubMed
Postmenopausal women did low or high volume resistance training three times weekly for 16 weeks, and both groups gained strength while high volume training reduced waist size, cholesterol and inflammation more.
Reported an improvementRandomised trial · 32 women · 16 weeks · 2016PostmenopausalCited 70 timesPubMed
Obese postmenopausal women aged 55 to 75 did 3 months of resistance training, caloric restriction, both or neither, and resistance training alone improved physical capacity scores more than the other groups.
No difference foundRandomised trial · 48 women · 12 weeks · 2009PostmenopausalCited 70 timesPubMed
Sedentary postmenopausal women did 24 weeks of aquatic resistance exercise or elastic band training, both reducing body fat and blood pressure and improving strength and fitness tests similarly.
Reported an improvementRandomised trial · 46 women · 24 weeks · 2009PostmenopausalCited 69 timesPubMed
Postmenopausal breast cancer survivors did one year of resistance training versus placebo control, and those who gained strength or lost weight showed reduced inflammatory markers like CRP.
Direction not statedRandomised trial · 215 women · 52 weeks · 2018PostmenopausalCited 40 timesPubMed
Postmenopausal women aged 40 to 66 did a 1 year supervised resistance training program and gained lean mass and strength, with fat loss seen mainly in those also on hormone therapy.
Mixed resultsRandomised trial · 233 women · 52 weeks · 2003PostmenopausalCited 55 timesPubMed
In 46 postmenopausal women, 16 weeks of resistance training with or without soy protein increased muscle mass and reduced waist circumference, while soy alone lowered cholesterol and LDL.
Reported an improvementRandomised trial · 46 women · 16 weeks · 2007PostmenopausalCited 61 timesPubMed
Women aged 30 to 50 doing twice-weekly strength training for 39 weeks gained more fat-free mass and lost more fat mass than controls, but did not lose significant weight.
Reported an improvementRandomised trial · 60 women · 39 weeks · 2003Midlife womenCited 61 timesPubMed
Healthy postmenopausal women did 16 weeks of resistance training three times weekly; it lowered metabolic syndrome risk score, fasting glucose, and body fat, and increased strength and lean mass.
Reported an improvementRandomised trial · 20 women · 16 weeks · 2013PostmenopausalCited 59 timesPubMed
Early postmenopausal women with osteopenia doing high-intensity weight-bearing resistance training three times weekly for about 13 months improved spine bone density, lean mass, body fat, strength and menopausal symptoms versus low-intensity controls.
Reported an improvementRandomised trial · 54 women · 56 weeks · 2021Early postmenopausalCited 38 timesPubMed
In postmenopausal women with stage 1 hypertension, 12 weeks of resistance band training raised estradiol and other hormones, lowered systolic blood pressure and body fat, and increased lean mass.
Reported an improvementRandomised trial · 20 women · 12 weeks · 2020PostmenopausalCited 41 timesPubMed
Obese women averaging 56 years old did 6 months of resistance training three times versus once weekly, and the higher-frequency group showed greater gains in handgrip strength and phase angle.
No difference foundRandomised trial · 42 women · 24 weeks · 2020Midlife womenCited 35 timesPubMed
Twenty nine postmenopausal breast cancer survivors did 15 weeks of combined walking and resistance training, and the exercise group showed improved fitness, blood pressure, weight, insulin, glucose and cholesterol measures.
Reported an improvementRandomised trial · 29 women · 15 weeks · 2012PostmenopausalCited 45 timesPubMed
Overweight or obese postmenopausal women did combined HIIT and resistance training three times weekly for 12 weeks, and researchers found reduced abdominal fat and increased muscle mass and fitness versus controls.
Reported an improvementRandomised trial · 17 women · 12 weeks · 2022PostmenopausalCited 39 timesPubMed
Obese postmenopausal women walked and strength trained with diet and GH or IGF-I injections for 12 weeks; all groups lost fat and gained muscle strength without losing lean mass.
Reported an improvementRandomised trial · 28 women · 12 weeks · 1998PostmenopausalCited 60 timesPubMed
Older overweight women did resistance training 3 days a week for 16 weeks during calorie restriction and preserved fat-free mass compared with a sedentary group losing the same weight.
No difference foundRandomised trial · 16 women · 16 weeks · 2009PostmenopausalCited 51 timesPubMed
Obese, sedentary postmenopausal women on a calorie-restricted diet, with or without resistance training, showed significant reductions in percent body fat measured by DXA.
Reported an improvementRandomised trial · 132 women · 2013PostmenopausalCited 29 timesPubMed
Postmenopausal women did strength training three times weekly for 12 months, with or without etidronate, and gained muscle strength and lean mass and lost fat, but exercise did not add to bone density gains from the drug.
Reported an improvementRandomised trial · 48 women · 52 weeks · 2002PostmenopausalCited 46 timesPubMed
Early postmenopausal women did periodized high intensity resistance and impact exercise for a year, and spine bone density was maintained versus a significant decline in the non-exercise control group.
Reported an improvementRandomised trial · 128 women · 52 weeks · 2010Early postmenopausalCited 30 timesPubMed
In 122 postmenopausal women followed 6 years, greater resistance training frequency and volume predicted less gain in body weight and fat, with high adherers maintaining weight.
Reported an improvementRandomised trial · 122 women · 312 weeks · 2010PostmenopausalCited 29 timesPubMed
Over 14 weeks, postmenopausal women doing circuit resistance training with energy-restricted diets and calcium or vitamin D supplements showed improved strength, aerobic capacity and varying body composition changes by diet and supplement combination.
Mixed resultsRandomised trial · 128 women · 14 weeks · 2020PostmenopausalCited 22 timesPubMed
Obese postmenopausal women did caloric restriction with or without resistance training, and a dopamine receptor gene variant was linked to smaller fat and weight loss in the combined group.
Mixed resultsRandomised trial · 127 women · 2013PostmenopausalCited 25 timesPubMed
In 72 postmenopausal women, 8 weeks of circuit resistance training at low or moderate intensity, with or without Zataria supplementation, reduced body fat and inflammatory markers RBP-4 and TNF-alpha.
Reported an improvementRandomised trial · 72 women · 8 weeks · 2019PostmenopausalCited 24 timesPubMed
Overweight postmenopausal women on a 6-month calorie restriction diet with or without resistance training both lost weight and fat-free mass, with greater fat loss in the resistance training group.
Reported an improvementRandomised trial · 93 women · 26 weeks · 2015PostmenopausalCited 25 timesPubMed
In 35 obese postmenopausal women with metabolic syndrome, resistance band training improved blood glucose, insulin resistance, lipids, blood pressure, body fat and lean mass compared to no change in controls.
Reported an improvementRandomised trial · 35 women · 2021PostmenopausalCited 24 timesPubMed
Postmenopausal women did 9 months of resistance training or stretching with ibuprofen or placebo; exercise did not change bone density but increased strength and reduced body fat versus stretching.
Reported an improvementRandomised trial · 90 women · 36 weeks · 2016PostmenopausalCited 22 timesPubMed
Among 137 overweight postmenopausal women in a 6-month diet or diet-plus-resistance-training program, 22% dropped out, with less weight loss and fewer fruit servings than completers.
Reported an improvementRandomised trial · 137 women · 26 weeks · 2010PostmenopausalCited 23 timesPubMed
Postmenopausal women not using hormone therapy did strength training three times a week for 24 weeks and showed less bone loss at the spine and femoral neck than untrained women.
Reported an improvementRandomised trial · 24 weeks · 2009PostmenopausalCited 65 timesPubMed
A systematic review of 34 studies in postmenopausal women found strength training improved body composition, muscle strength and bone density, while added protein gave no extra strength benefit.
Reported an improvementSystematic review · 1,541 participants pooled · 2026PostmenopausalPubMed
Early postmenopausal women did a 12 month periodized bone and endurance exercise program and showed less lumbar spine bone loss than a low-intensity wellness control group.
No difference foundRandomised trial · 85 women · 52 weeks · 2013Early postmenopausalCited 23 timesPubMed
Postmenopausal women with overweight or obesity did a one year resistance training program after dietary weight loss, and researchers found no significant difference in body composition or energy expenditure versus controls.
No difference foundRandomised trial · 54 women · 52 weeks · 2018PostmenopausalCited 22 timesPubMed
Active women aged 56 to 75 did 6 months of low-load high-repetition resistance training (BodyPump), which reduced lumbar spine bone loss and increased strength compared to controls.
No difference foundRandomised trial · 50 women · 26 weeks · 2015PostmenopausalCited 24 timesPubMed
Trained postmenopausal women doing 12 weeks of multiple-set resistance training gained 3.5 to 5.5 percent in strength measures, while single-set training showed small strength decreases.
No difference foundRandomised trial · 71 women · 17 weeks · 2004Early postmenopausalCited 29 timesPubMed
Obese postmenopausal women did low-intensity resistance training with slow movement, diet, or both for 12 weeks; resistance training prevented muscle loss seen with diet alone.
Reported an improvementRandomised trial · 41 women · 12 weeks · 2013PostmenopausalCited 25 timesPubMed
In 38 dynapenic-obese postmenopausal women over 12 weeks, resistance training improved physical capacity while caloric restriction with or without resistance training improved body composition and metabolic markers.
Reported an improvementRandomised trial · 38 women · 12 weeks · 2012PostmenopausalCited 26 timesPubMed
Breast cancer patients did 16 weeks of resistance plus HIIT or aerobic plus HIIT during chemotherapy; at 5 years fatigue did not differ from usual care, but gluteal pain sensitivity was reduced with resistance HIIT.
Direction not statedRandomised trial · 240 women · 16 weeks · 2024Midlife womenCited 13 timesPubMed
In postmenopausal women with metabolic syndrome, 8 weeks of resistance training or HIIT reduced weight, blood pressure, cholesterol and blood sugar, with HIIT improving metabolic markers more and resistance training improving muscle mass and strength more.
Reported an improvementRandomised trial · 45 women · 8 weeks · 2023PostmenopausalCited 19 timesPubMed
Postmenopausal women did 6 weeks of twice-weekly hypertrophic resistance training and showed improved resting heart rate, blood pressure, blood glucose, body fat, and muscle strength versus controls.
Reported an improvementRandomised trial · 37 women · 6 weeks · 2016PostmenopausalCited 23 timesPubMed
Over 9 months, postmenopausal women doing resistance training gained muscle mass and strength and limited fat gain, while soy isoflavone supplementation alone did not change body composition.
Reported an improvementRandomised trial · 71 women · 39 weeks · 2010PostmenopausalCited 23 timesPubMed
In 244 women aged 45 to 65 doing a 4-month resistance exercise program, adding a fortified milk drink gave extra gains in lean mass, bone content and balance but not in muscle strength versus exercise with placebo.
Reported an improvementRandomised trial · 216 women · 16 weeks · 2020Midlife womenCited 14 timesPubMed
Twenty-two postmenopausal women did 12 weeks of progressive resistance training, and researchers found increased strength, reduced waist circumference, cholesterol and blood glucose, with no change in blood pressure.
Reported an improvementRandomised trial · 22 women · 12 weeks · 2015PostmenopausalCited 25 timesPubMed
Obese women aged 50 to 61 did 8 weeks of aerobic or resistance exercise; both reduced weight, waist circumference and body fat, and raised apelin-12 levels.
Reported an improvementRandomised trial · 24 women · 8 weeks · 2019Midlife womenCited 22 timesPubMed
Postmenopausal women with metabolic syndrome features did 6 months of low-load circuit resistance or aerobic cycling training; both groups reduced body fat, blood pressure and cholesterol with no difference between methods.
Reported an improvementRandomised trial · 34 women · 24 weeks · 2017PostmenopausalCited 20 timesPubMed
Overweight postmenopausal women did 16 weeks of resistance training with or without DHA supplementation, with training maintaining bone mineral content, increasing lean mass and strength, and improving glucose tolerance.
Reported an improvementRandomised trial · 16 weeks · 2021PostmenopausalCited 36 timesPubMed
In overweight postmenopausal women, 4 weeks of diet with or without resistance training did not improve insulin-stimulated glucose disposal, though resistance training preserved muscle mass.
No difference foundRandomised trial · 19 women · 4 weeks · 2001PostmenopausalCited 30 timesPubMed
Postmenopausal breast cancer survivors on aromatase inhibitors did twice-weekly combined impact-aerobic and strength training for one year and researchers found decreased visceral and total fat tissue versus control.
Reported an improvementRandomised trial · 43 women · 52 weeks · 2023PostmenopausalCited 14 timesPubMed
Postmenopausal women over 50 did 12 weeks of Thera-Band resistance training; strength and fat-free mass increased, but gains were lost after 4 weeks of detraining.
Reported a worseningRandomised trial · 20 women · 12 weeks · 2013PostmenopausalCited 19 timesPubMed
Older postmenopausal women did 32 weeks of elastic band resistance training with or without seawater supplementation and researchers found resistance training, not the supplement, drove improved strength and lower body fat.
Reported an improvementRandomised trial · 93 women · 32 weeks · 2023PostmenopausalCited 10 timesPubMed
Postmenopausal women did 12 weeks of multimodal exercise wearing weighted vests, which reduced a bone resorption marker and improved ankle strength versus controls.
Reported an improvementRandomised trial · 16 women · 12 weeks · 2007PostmenopausalCited 21 timesPubMed
In a 12 month resistance training trial, previously sedentary postmenopausal women gained lean tissue and lost body fat, with effects varying by adrenergic receptor genotype.
Reported an improvementRandomised trial · 148 women · 52 weeks · 2010PostmenopausalCited 12 timesPubMed
In a 12-week trial, 55 postmenopausal women doing resistance training, with or without a high-protein diet, increased skeletal muscle mass and strength more than diet alone or control.
Mixed resultsRandomised trial · 55 women · 12 weeks · 2024PostmenopausalCited 10 timesPubMed
Sedentary postmenopausal women did 8 weeks of whole body vibration, circuit resistance, or aerobic training, with vibration showing no body composition benefit and a strength decrease versus other methods.
No difference foundRandomised trial · 8 weeks · 2014PostmenopausalCited 28 timesPubMed
Early postmenopausal women did 12 weeks of resistance training with placebo or transdermal estrogen; placebo group lost more fat mass, while estrogen group improved cholesterol and glucose markers.
Mixed resultsRandomised trial · 31 women · 12 weeks · 2021Early postmenopausalCited 11 timesPubMed
46 overweight postmenopausal women did 6 months of caloric restriction with or without resistance training; both improved insulin sensitivity similarly but adiponectin reduction during hyperinsulinemia was unchanged.
Reported an improvementRandomised trial · 46 women · 26 weeks · 2011PostmenopausalCited 13 timesPubMed
Postmenopausal women did 16 weeks of low or high volume resistance training; high-volume training improved fast walking speed and waist measures more than low-volume, while strength gains were similar between groups.
Reported an improvementRandomised trial · 33 women · 16 weeks · 2017PostmenopausalCited 12 timesPubMed
Obese menopausal women did 6 months of caloric restriction with or without resistance training; adding resistance training improved muscle strength more in women with low baseline strength.
Reported an improvementRandomised trial · 109 women · 26 weeks · 2015Midlife womenCited 9 timesPubMed
Postmenopausal women did resistance training with stretching twice weekly for 8 weeks and showed reduced body fat, increased fat-free mass, and improved physical and mental quality of life versus non-exercisers.
Reported an improvementRandomised trial · 38 women · 8 weeks · 2016PostmenopausalCited 11 timesPubMed
Osteopenic postmenopausal women did 12 months of weight-bearing resistance exercise or risedronate; the exercise group gained more lean mass than control, similar to the drug group.
Direction not statedRandomised trial · 276 women · 52 weeks · 2022PostmenopausalCited 6 timesPubMed
Sixty-five postmenopausal women with hot flushes did 15 weeks of supervised resistance training three days a week, and compliant women showed greater reductions in abdominal and visceral fat than controls.
Reported an improvementRandomised trial · 65 women · 15 weeks · 2023PostmenopausalCited 8 timesPubMed
In 15 postmenopausal women with type 2 diabetes, 12 weeks of circuit resistance exercise improved glycemic control, body composition and adipokines more than walking exercise.
Reported an improvementRandomised trial · 15 women · 12 weeks · 2009PostmenopausalCited 13 timesPubMed
44 postmenopausal women did 9 months of weight-bearing resistance exercise, and those who lost lower body fat showed the most improvement in perceived physical appearance, with little change in self-esteem.
Reported an improvementRandomised trial · 44 women · 39 weeks · 2000PostmenopausalCited 12 timesPubMed
Obese postmenopausal women who did a 6-month weight loss program with or without aerobic or resistance exercise reduced body fat, insulin and leptin, but adiponectin levels did not change.
Reported an improvementControlled trial · 40 women · 26 weeks · 2003PostmenopausalCited 121 timesPubMed
In postmenopausal women, 12 months of step, weight training and flexibility exercise reduced fat mass and visceral fat gain and preserved skeletal muscle mass compared with controls.
Reported an improvementRandomised trial · 169 women · 52 weeks · 2012PostmenopausalCited 6 timesPubMed
Twenty-six obese middle-aged women with prehypertension did 6 weeks of resistance plus moderate or high-intensity aerobic training; both groups improved body composition, blood pressure, and fitness, with resistance plus HIIT improving lipids more.
Reported an improvementRandomised trial · 26 women · 6 weeks · 2025Midlife womenCited 6 timesPubMed
Postmenopausal women did a 12-week diet plus resistance and walking program; those also given growth hormone lost more central fat than those on placebo or IGF-I.
Reported an improvementRandomised trial · 27 women · 12 weeks · 2001PostmenopausalCited 11 timesPubMed
Perimenopausal women received dietary guidance combined with resistance exercise for three months and showed reduced waist circumference and triglycerides compared to controls.
Reported an improvementRandomised trial · 78 women · 12 weeks · 2021PerimenopausalCited 5 timesPubMed
Sedentary overweight or obese postmenopausal women underwent a diet based weight loss program with or without resistance training, and visceral fat measured by two methods decreased similarly after the intervention.
Reported an improvementRandomised trial · 92 women · 2012PostmenopausalCited 6 timesPubMed
In obese postmenopausal women undergoing caloric restriction with or without resistance training, DXA abdominal fat correlated well with CT measured subcutaneous fat before and after weight loss.
Mixed resultsRandomised trial · 137 women · 2011PostmenopausalCited 5 timesPubMed
A scoping review of 69 studies found resistance training programs for postmenopausal women most often targeted body composition and muscular performance but rarely included functional exercises.
Direction not statedSystematic review · 2025PostmenopausalPubMed
Middle-aged Korean women with obesity did 12 weeks of resistance training with varied set structures, with some groups showing higher BDNF, NGF and adiponectin and lower leptin levels.
No difference foundRandomised trial · 31 women · 12 weeks · 2023Midlife womenCited 4 timesPubMed
In 35 untrained perimenopausal and postmenopausal women, 10 weeks of resistance training with or without leucine supplementation increased visceral fat and fat-free mass and altered adipokine levels in both groups.
Mixed resultsRandomised trial · 35 women · 10 weeks · 2024Midlife womenCited 3 timesPubMed
Peri and postmenopausal women and men did 6 weeks of resistance training with a post-workout supplement or carbohydrate only, and the supplement group gained more fat-free mass and lost more fat and waist circumference.
Reported an improvementRandomised trial · 20 women · 6 weeks · 2025Midlife womenCited 3 timesPubMed
In 71 postmenopausal women, 12 weeks of HIIT Nordic walking increased lean mass and lower limb strength, while strength training reduced fat mass and improved upper limb strength and walking speed.
Reported an improvementRandomised trial · 71 women · 12 weeks · 2025PostmenopausalCited 2 timesPubMed
In pre, peri and postmenopausal women, 12 weeks of low-impact resistance training improved hip strength, balance, flexibility and lean mass equally regardless of menopause status.
No difference foundRandomised trial · 70 women · 12 weeks · 2025Midlife womenCited 2 timesPubMed
Sedentary postmenopausal women did 8 months of resistance training with or without whole-body vibration, and only the combined group showed a significant decrease in percent body fat while both groups gained lean tissue.
Reported an improvementControlled trial · 55 women · 32 weeks · 2009PostmenopausalCited 44 timesPubMed
Thirteen moderately obese postmenopausal women did 4 months of resistive training, with or without weight loss, and authors reported decreased insulin response and increased strength.
Mixed resultsControlled trial · 13 women · 16 weeks · 1996PostmenopausalCited 65 timesPubMed
Sedentary postmenopausal women did a 1-year elastic band resistance training program and showed reduced weight, waist circumference, cholesterol, and inflammation compared to controls.
Reported an improvementControlled trial · 38 women · 52 weeks · 2018PostmenopausalCited 31 timesPubMed
Moderately obese postmenopausal women did diet alone or diet plus walking and resistance exercise for 24 weeks, and both groups lost weight with no added effect of exercise on blood lipids or glucose.
Reported an improvementControlled trial · 41 women · 24 weeks · 1996PostmenopausalCited 51 timesPubMed
Middle-aged women did 10 weeks of free-weight resistance training after a control phase, and lean mass and thigh muscle thickness increased in premenopausal women but not in postmenopausal women.
Direction not statedControlled trial · 31 women · 20 weeks · 2023Midlife womenCited 22 timesPubMed
Postmenopausal breast cancer survivors who did 15 weeks of combined walking and resistance training improved aerobic capacity, resting heart rate, body weight and BMI, with no change in blood pressure.
Reported an improvementControlled trial · 29 women · 15 weeks · 2010PostmenopausalCited 25 timesPubMed
In postmenopausal obese women, aerobic and resistance exercise both reduced weight, body fat and waist circumference and increased maximum oxygen uptake and knee muscle strength, with no change in estrogen.
Reported an improvementControlled trial · 30 women · 2018PostmenopausalCited 20 timesPubMed
In 40 postmenopausal women, 12 weeks of whole-body resistance training at either lower or higher load improved adiponectin, body fat, muscle strength and walking performance similarly.
Reported an improvementControlled trial · 40 women · 12 weeks · 2021PostmenopausalCited 15 timesPubMed
Early postmenopausal women did high impact aerobic, jumping and resistance exercise for 50 months, maintaining spine bone density and improving cholesterol, body fat and strength versus non-training controls.
Reported an improvementControlled trial · 68 women · 217 weeks · 2007Early postmenopausalCited 18 timesPubMed
Untrained middle-aged women did 8 weeks of resistance training 3 or 4 days a week; both schedules increased lean mass, body weight and strength with no between-group difference.
Reported a worseningControlled trial · 21 women · 8 weeks · 2011Midlife womenCited 20 timesPubMed
Pre and postmenopausal women did aqua plus resistance training for 10 weeks; both groups reduced body fat and leptin, but fat-hormone correlations differed by menopause status.
Reported an improvementControlled trial · 18 women · 10 weeks · 2002Midlife womenCited 24 timesPubMed
Postmenopausal women with fatty liver disease who did 8 weeks of elastic band resistance training showed reduced liver fat, fasting insulin, and BMI compared to controls.
Reported an improvementRandomised trial · 52 women · 8 weeks · 2026PostmenopausalPubMed
43 middle-aged adults including peri and postmenopausal women did 6 weeks of resistance training with a pre-workout supplement or carbohydrate alone, both groups improved body composition and strength similarly.
Reported an improvementRandomised trial · 43 women · 6 weeks · 2025Midlife womenPubMed
Postmenopausal women trained using weight machines, elastic bands, or aquatic resistance devices, and all three groups improved fat mass, fat free mass, and strength test performance.
Reported an improvementControlled trial · 2012PostmenopausalCited 28 timesPubMed
In 40 postmenopausal women, 24 weeks of walking and strength training combined with dieting increased muscle strength, while bone density and VO2max did not change.
Reported an improvementControlled trial · 40 women · 24 weeks · 1997PostmenopausalCited 14 timesPubMed
Perimenopausal women given diet guidance plus resistance exercise for three months showed reduced body fat and waist circumference and increased skeletal muscle weight compared to other groups.
Reported an improvementControlled trial · 78 women · 12 weeks · 2021PerimenopausalCited 6 timesPubMed
Overweight middle-aged women did 16 weeks of either strength or aerobic training; strength training decreased waist circumference more and raised resting metabolic rate, while weight loss and fitness gains were similar between groups.
Reported an improvementControlled trial · 29 women · 16 weeks · 2015Midlife womenCited 8 timesPubMed
A 5 year survey of 216 menopausal women at cardiovascular risk found self-reported aerobic exercise changed similarly regardless of baseline weight, with low participation in strength training throughout.
Mixed resultsCohort study · 216 women · 260 weeks · 2016Midlife womenCited 2 timesPubMed
Postmenopausal women with obesity who did 4 months of resistance training saw decreased body fat and increased strength and fitness, with smaller effects on cholesterol and no change in blood sugar control.
Reported an improvementControlled trial · 51 women · 16 weeks · 2024PostmenopausalCited 2 timesPubMed
Postmenopausal women did 24 weeks of strength training or hydro gymnastics, with both groups showing improved cardiorespiratory fitness and strength training also reducing body mass index.
Reported an improvementControlled trial · 38 women · 24 weeks · 2014PostmenopausalCited 3 timesPubMed
Elderly postmenopausal women did 12 months of periodized resistance training twice weekly and showed increased muscle strength and lean mass with reduced body fat and leptin.
Reported an improvementBefore-and-after study · 23 women · 52 weeks · 2013PostmenopausalCited 37 timesPubMed
Postmenopausal women aged around 62 did 16 weeks of resistance training, gaining 32 to 98% in strength, with bone mineral density unchanged and a small decrease in body weight.
Reported an improvementBefore-and-after study · 27 women · 16 weeks · 1998PostmenopausalCited 39 timesPubMed
In 35 pre and postmenopausal women with higher body fat, 12 weeks of resistance training lowered body fat in premenopausal women and improved grip strength and other fitness measures in both groups.
Mixed resultsBefore-and-after study · 35 women · 12 weeks · 2019Midlife womenCited 19 timesPubMed
Postmenopausal women did 19 weeks of community-based high- and odd-impact, resistance and balance training and showed reduced body fat and modest bone density gains but no change in strength or balance.
Reported an improvementControlled trial · 22 women · 19 weeks · 2022PostmenopausalCited 1 timesPubMed
In 257 middle-age women, more days and intensity of strength training per week was associated with lower body fat and higher fat-free mass, partly explained by overall physical activity.
Reported an improvementCross-sectional study · 257 women · 2018Midlife womenCited 9 timesPubMed
In 23 obese pre- and postmenopausal women, 12 weeks of resistance exercise reduced weight and body fat and changed adipose tissue lipolysis protein levels, differing by menopausal status.
Reported an improvementBefore-and-after study · 23 women · 12 weeks · 2021Midlife womenCited 11 timesPubMed
Postmenopausal women did 9 months of resistance training, and those who gained more trunk fat had higher IL-6 and failed to gain muscle mass, unlike those with less trunk fat gain.
Direction not statedBefore-and-after study · 22 women · 36 weeks · 2012PostmenopausalCited 12 timesPubMed
Twelve middle-aged women did resistance and aerobic training 3 times weekly for 14 weeks and increased strength and lean tissue, with a small drop in body fat percentage.
Reported an improvementBefore-and-after study · 12 women · 14 weeks · 2006Midlife womenCited 12 timesPubMed
In middle-aged women with metabolic syndrome, an 8-week resistance exercise program reduced waist circumference and insulin sensitivity index and increased serum osteoprotegerin compared with controls.
Reported an improvementBefore-and-after study · 24 women · 8 weeks · 2018Midlife womenCited 7 timesPubMed
Postmenopausal women with abdominal obesity did 12 weeks of interval Nordic walking or strength training, both reduced waist circumference, raised HDL, and lowered blood glucose versus controls.
Reported an improvementControlled trial · 12 weeks · 2026PostmenopausalPubMed
Among 31 menopausal women, those with more years and higher weekly frequency of resistance training had lower trunk fat mass and an association with higher HDL cholesterol.
Reported an improvementCross-sectional study · 31 women · 2022Midlife womenCited 4 timesPubMed
This narrative review summarized medical literature finding that regular exercise in midlife and postmenopausal women is linked with reduced obesity, cancer, dementia, mood symptoms, and osteoporosis.
Reported an improvementOther · 2015Midlife womenCited 56 timesPubMed
Obese postmenopausal women did 8 months of whole body vibration or resistance training, with both groups showing higher bone density at the hip and spine and improved BMI and waist to hip ratio.
Reported an improvementOther · 80 women · 35 weeks · 2014PostmenopausalCited 16 timesPubMed
Postmenopausal women with at least 7 years of resistance training felt younger, rated their health higher and had better body composition than untrained peers of similar age.
Reported an improvementCross-sectional study · 46 women · 2026PostmenopausalPubMed
Fourteen postmenopausal breast cancer survivors on tamoxifen did 12 weeks of resistance training then 12 weeks of detraining, with fat mass decreasing and muscle strength and cholesterol improving after training.
Reported an improvementOther · 14 women · 12 weeks · 2021PostmenopausalCited 12 timesPubMed
A cross-sectional study of menopausal women practicing resistance training found metabolically unhealthy women were older, had less RT experience, lower HDL cholesterol and higher visceral adiposity.
Mixed resultsCross-sectional study · 31 women · 2023Midlife womenPubMed
This review reported that resistance training produced beneficial effects on muscle, bone and adipose tissue, improving quality of life in postmenopausal women.
Reported an improvementOther · 2010PostmenopausalCited 21 timesPubMed
A 12 week trial design compared dumbbell resistance exercise and aerobic exercise for physical activity and quality of life in 102 Malaysian breast cancer survivors, stratified by menopausal status, with no results yet reported.
Direction not statedOther · 102 women · 12 weeks · 2016Midlife womenCited 6 timesPubMed
A review reported that calcium supplementation plus aerobic training increased femoral neck cortical bone density in postmenopausal women, while exercise also increased trabecular bone in the spine.
Mixed resultsOther · 1998Midlife womenCited 25 timesPubMed
A review reported that aerobic and resistance exercise in menopausal women was linked to improved cardiovascular fitness, increased bone mineral content, greater muscle strength and reduced body fat.
Reported an improvementOther · 1990Midlife womenCited 21 timesPubMed
A 12-week RCT protocol will compare time-restricted eating alone or with resistance training against calorie restriction plus resistance training, measuring muscle quantity and quality in postmenopausal women with overweight or obesity.
Direction not statedOther · 78 women · 12 weeks · 2025PostmenopausalCited 2 timesPubMed
This review reported that resistance training in postmenopausal women appears to improve body composition and may influence adipokines such as leptin, adiponectin and resistin.
Reported an improvementOther · 2022PostmenopausalCited 4 timesPubMed
A review of 11 studies found aerobic exercise gave a mild protective effect on bone density and reduced fat mass in postmenopausal women with obesity, especially combined with resistance training or caloric restriction.
Reported an improvementOther · 2024PostmenopausalCited 2 timesPubMed
A pilot trial protocol will test whether splitting strength exercises into small daily snacks versus one session improves 12-week adherence in perimenopausal women; results are not yet available.
Direction not statedOther · 90 women · 24 weeks · 2026PerimenopausalPubMed
A review on midlife weight gain reported that resistance training and Mediterranean diet remain foundational lifestyle strategies for managing menopause-related body composition changes.
Reported an improvementOther · 2026Midlife womenPubMed