Does high-intensity intervals affect muscle mass in menopause? What 9 studies found

In overweight postmenopausal women, 12 weeks of HIIT or HIIT plus resistance training reduced abdominal and visceral fat more than moderate-intensity continuous training.

Mixed resultsRandomised trial · 27 women · 12 weeks · 2020PostmenopausalCited 47 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

In postmenopausal women at high risk of type 2 diabetes, 12 weeks of high-intensity bodyweight training and combined aerobic-resistance training both improved muscle mass, walk test performance and insulin resistance, but only combined training increased strength.

Reported an improvementRandomised trial · 16 women · 12 weeks · 2018PostmenopausalCited 37 timesPubMed

Overweight postmenopausal women did 8 weeks of sprint interval training three times weekly, and gained lean mass, lost fat mass, and increased aerobic fitness compared to controls.

Reported an improvementRandomised trial · 40 women · 8 weeks · 2019PostmenopausalCited 18 timesPubMed

Early postmenopausal and premenopausal women did 3 months of high intensity training, and both groups showed similar increases in insulin sensitivity and muscle mass.

Reported an improvementRandomised trial · 20 women · 12 weeks · 2018Early postmenopausalCited 17 timesPubMed

In obese postmenopausal women over 12 weeks, both HIIT and combined training reduced body fat and increased leg lean mass, but only combined training increased muscle strength and fast walking speed.

Reported an improvementRandomised trial · 24 women · 12 weeks · 2019PostmenopausalCited 15 timesPubMed

Late premenopausal and early postmenopausal women did 3 months of high-intensity aerobic training, which reduced weight, blood pressure, cholesterol and improved insulin response similarly in both groups.

Reported an improvementControlled trial · 79 women · 12 weeks · 2017Midlife womenCited 64 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

An 18-week circuit hydraulic weight interval training program in inactive pre- and postmenopausal women reduced body fat and increased muscle mass, with postmenopausal women needing longer training to see muscle gains.

Reported an improvementControlled trial · 100 women · 18 weeks · 2025Midlife womenPubMed