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.
Reported an improvementMeta-analysis · 745 participants pooled · 16 weeks · 2021PostmenopausalCited 27 timesPubMed
A meta-analysis of 17 trials in breast cancer survivors, including postmenopausal women, found exercise training, especially resistance training, increased lean body mass compared with usual care.
Reported an improvementMeta-analysis · 1,743 participants pooled · 2022Midlife womenCited 17 timesPubMed
A meta-analysis of 27 RCTs in women aged 40 to 60 found exercise improved lean body mass and grip and knee strength, with resistance training three times weekly for at least six weeks most effective.
Reported an improvementMeta-analysis · 1,989 participants pooled · 2023Midlife womenCited 10 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.
Reported an improvementMeta-analysis · 2022PostmenopausalCited 18 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 seven trials, median 38 weeks, found creatine supplementation, especially with resistance training, modestly increased lean mass and leg-press strength in postmenopausal women without changing bone density.
Reported an improvementMeta-analysis · 608 participants pooled · 2026PostmenopausalCited 2 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 17 RCTs in postmenopausal women with sarcopenia found exercise interventions improved muscle mass, strength and physical function such as gait speed.
Reported an improvementMeta-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.
Direction not statedMeta-analysis · 2021Midlife womenCited 6 timesPubMed
A review of 38 studies in women aged 45 to 80 found resistance training sessions over about 15 weeks improved muscle mass, strength, and functional fitness.
Reported an improvementSystematic review · 2,519 participants pooled · 15 weeks · 2021Midlife womenCited 12 timesPubMed
Sedentary postmenopausal women did high-intensity strength training twice weekly for one year and showed increased hip and spine bone density, muscle mass, strength and balance compared with controls who declined.
Reported an improvementRandomised trial · 39 women · 52 weeks · 1994PostmenopausalCited 546 timesPubMed
A meta-analysis of 14 trials found that higher-volume resistance training produced greater muscle mass gains than lower-volume training in postmenopausal and older women.
Reported an improvementMeta-analysis · 2024PostmenopausalCited 4 timesPubMed
A meta-analysis of 14 trials with 763 women across reproductive stages found protein, amino acid or creatine supplementation added to exercise did not improve muscle mass or bone density but improved bench press and handgrip strength.
No difference foundMeta-analysis · 763 participants pooled · 2026Midlife womenPubMed
A systematic review of 15 studies found that multicomponent training combining resistance, weight-bearing and impact exercise could increase or preserve muscle and bone mass in postmenopausal women.
Reported an improvementSystematic review · 2018PostmenopausalCited 35 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.
Reported an improvementRandomised trial · 106 women · 52 weeks · 2011PostmenopausalCited 144 timesPubMed
Sedentary postmenopausal women and frail nursing home residents did high intensity strength training, and researchers found significant gains in strength and functional status.
Reported an improvementRandomised trial · 100 women · 1997PostmenopausalCited 161 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
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.
No difference foundRandomised trial · 107 women · 26 weeks · 2009PostmenopausalCited 87 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.
No difference foundRandomised trial · 87 women · 16 weeks · 2017PostmenopausalCited 72 timesPubMed
Postmenopausal women aged 50 to 57 did a year of high-impact lower-limb training with or without hormone therapy, with jump height and running speed improving in hormone and combined groups.
Reported an improvementRandomised trial · 51 women · 52 weeks · 2005Early postmenopausalCited 99 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
Early postmenopausal women did 24 weeks of moderate or high intensity resistance training; high intensity training increased hip bone density and both groups gained muscle strength and mass, but spine bone density did not improve.
Reported an improvementRandomised trial · 26 women · 24 weeks · 2000Early postmenopausalCited 104 timesPubMed
In 43 sedentary postmenopausal Brazilian women, 16 weeks of resistance training increased muscle mass and strength, linked to a rise in IGF-1 compared to controls.
Reported an improvementRandomised trial · 43 women · 16 weeks · 2008PostmenopausalCited 76 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
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.
Reported an improvementRandomised trial · 233 women · 52 weeks · 2003PostmenopausalCited 55 timesPubMed
Postmenopausal women did 8 weeks of elastic band resistance training, with or without blood flow restriction, and both groups similarly increased strength and lean body mass.
Reported an improvementRandomised trial · 14 women · 8 weeks · 2013PostmenopausalCited 67 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
14 postmenopausal women, some on hormone therapy, did eccentric leg exercise, and those on hormone therapy showed a greater muscle-building gene response afterward.
Reported an improvementRandomised trial · 14 women · 2009PostmenopausalCited 66 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 early postmenopausal women doing 12 weeks of resistance training, those also given transdermal estrogen gained more muscle mass and fat-free mass than those on placebo.
Reported an improvementRandomised trial · 31 women · 12 weeks · 2020Early postmenopausalCited 41 timesPubMed
Over 2 years, postmenopausal women doing resistance training and walking with creatine supplementation showed no extra bone density benefit over placebo, but some bone geometry and lean mass measures improved.
Reported an improvementRandomised trial · 237 women · 104 weeks · 2023PostmenopausalCited 24 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
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
Postmenopausal women did 26 weeks of unilateral or bilateral strength training, with the unilateral group gaining more lower-body lean tissue mass than non-training controls.
Reported an improvementRandomised trial · 50 women · 26 weeks · 2006PostmenopausalCited 46 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.
Reported an improvementRandomised trial · 16 women · 16 weeks · 2009PostmenopausalCited 51 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
In early postmenopausal women doing 24 weeks of strength training, those given a protein and calcium supplement after sessions gained more muscle mass, strength and femoral neck bone density than placebo.
Reported an improvementRandomised trial · 24 weeks · 2008Early postmenopausalCited 87 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.
Mixed resultsRandomised trial · 72 women · 8 weeks · 2019PostmenopausalCited 24 timesPubMed
Middle-aged and elderly women did 6 months of heavy resistance training and showed large gains in leg strength, up to 66%, with smaller increases in quadriceps muscle size.
Reported an improvementControlled trial · 42 women · 26 weeks · 1998Midlife womenCited 430 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
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.
No difference foundSystematic review · 1,541 participants pooled · 2026PostmenopausalPubMed
In 32 postmenopausal women, 16 weeks of resistance training with soy protein added to milk increased muscle strength more than resistance training with milk alone, while muscle mass gains were similar.
No difference foundRandomised trial · 32 women · 16 weeks · 2018PostmenopausalCited 25 timesPubMed
Postmenopausal women with impaired glucose tolerance did 12 weeks of eccentric knee resistance training, gaining leg lean mass, strength and walk distance, with insulin sensitivity unchanged.
Reported an improvementRandomised trial · 16 women · 12 weeks · 2009PostmenopausalCited 34 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.
Mixed resultsRandomised trial · 41 women · 12 weeks · 2013PostmenopausalCited 25 timesPubMed
Postmenopausal women did 10 weeks of resistance training with either higher or standard protein intake; lean mass increased similarly in both groups regardless of protein amount.
Reported an improvementRandomised trial · 23 women · 10 weeks · 2017PostmenopausalCited 25 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
Postmenopausal women with knee osteoarthritis did 12 weeks of resistance training with creatine or placebo; creatine group showed greater gains in physical function, lean mass and quality of life.
Reported an improvementRandomised trial · 12 weeks · 2011PostmenopausalCited 52 timesPubMed
Postmenopausal women did 10 weeks of high volume resistance training with or without whey protein, and strength and muscle thickness increased in both groups equally.
Reported an improvementRandomised trial · 12 women · 10 weeks · 2015PostmenopausalCited 26 timesPubMed
Hypertensive postmenopausal women did low-intensity resistance training with L-citrulline for 8 weeks and showed improved leg blood vessel function, lean mass and leg strength versus placebo.
Reported an improvementRandomised trial · 24 women · 8 weeks · 2022PostmenopausalCited 18 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
Postmenopausal women did resistance training or stretching for 9 months; resistance training preserved lower leg muscle density better than stretching, while ibuprofen with exercise reduced bone content at the wrist.
Reported an improvementRandomised trial · 90 women · 39 weeks · 2017PostmenopausalCited 15 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.
Reported an improvementRandomised trial · 19 women · 4 weeks · 2001PostmenopausalCited 30 timesPubMed
Postmenopausal women did 11 weeks of resistance training three times weekly, and high-volume training reduced post-meal blood fat levels more than low-volume training.
Reported an improvementRandomised trial · 36 women · 11 weeks · 2015PostmenopausalCited 18 timesPubMed
Overweight postmenopausal women who did 6 months of combined resistance and aerobic training increased leg and bench press strength and muscle mass index, with no added benefit from isoflavones.
Reported an improvementRandomised trial · 70 women · 26 weeks · 2013PostmenopausalCited 16 timesPubMed
A review of 6 RCTs found strength training and walking improved bone density and lean mass in early postmenopausal women, but no exercise type improved these outcomes during perimenopause.
Mixed resultsSystematic review · 2025PerimenopausalCited 2 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 an improvementRandomised trial · 20 women · 12 weeks · 2013PostmenopausalCited 19 timesPubMed
In 30 postmenopausal women, 8 weeks of resistance training increased muscle mass and strength, with branched-chain amino acid supplementation not adding further benefit.
Reported an improvementRandomised trial · 30 women · 8 weeks · 2021PostmenopausalCited 13 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.
Mixed resultsRandomised trial · 148 women · 52 weeks · 2010PostmenopausalCited 12 timesPubMed
Six months of heavy resistance and power training in middle-aged and older men and women increased maximal strength by about 27 to 35 percent and increased type II muscle fibre area in women.
Reported an improvementControlled trial · 42 women · 26 weeks · 2001Midlife womenCited 205 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.
Reported an improvementRandomised trial · 55 women · 12 weeks · 2024PostmenopausalCited 10 timesPubMed
In middle-aged women, 12 weeks of HMB plus vitamin D combined with resistance training or sedentary behavior reduced fat within muscle but did not change muscle function.
Mixed resultsRandomised trial · 43 women · 12 weeks · 2022Midlife womenCited 11 timesPubMed
Postmenopausal women did a year of power training or hormone therapy; both reduced an age related gene expression change linked to muscle loss, with effects on muscle cross-sectional area.
Mixed resultsRandomised trial · 27 women · 52 weeks · 2013PostmenopausalCited 15 timesPubMed
Postmenopausal women did 12 weeks of higher or lower volume resistance training; both improved exercise tolerance and strength similarly despite the higher-volume group gaining more muscle mass.
Reported an improvementRandomised trial · 58 women · 12 weeks · 2021PostmenopausalCited 10 timesPubMed
Postmenopausal women did 12 months of leg strength training with or without whole body vibration, and the vibration group showed greater leg strength gains and fewer falls.
No difference foundRandomised trial · 151 women · 52 weeks · 2010PostmenopausalCited 10 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.
Reported an improvementRandomised trial · 276 women · 52 weeks · 2022PostmenopausalCited 6 timesPubMed
Postmenopausal women did 8 weeks of resistance training 3 times weekly, and both protein timing groups gained lean mass, strength, and walking performance with no difference between groups.
Reported an improvementRandomised trial · 34 women · 8 weeks · 2020PostmenopausalCited 9 timesPubMed
58 postmenopausal women did 12 weeks of higher or lower volume resistance training; higher volume produced greater lean mass gains but similar strength gains.
Reported an improvementRandomised trial · 58 women · 12 weeks · 2022PostmenopausalCited 7 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
After 12 weeks of resistance training, healthy postmenopausal women and postmenopausal breast cancer survivors both gained muscle thickness, strength, and physical performance, with no differences between groups.
Reported an improvementRandomised trial · 24 women · 12 weeks · 2024PostmenopausalCited 8 timesPubMed
In middle-aged breast cancer survivors, resistance training increased strength and power and improved walking speed, with strength and power gains explaining the improvement.
Direction not statedRandomised trial · 21 women · 2024Midlife womenCited 8 timesPubMed
In postmenopausal women, 12 weeks of resistance training reduced intramuscular estradiol, testosterone and DHEA levels regardless of whether participants also received estrogen therapy.
Direction not statedRandomised trial · 31 women · 12 weeks · 2022PostmenopausalCited 7 timesPubMed
Postmenopausal women who did 9 weeks of whole-body resistance training with or without low-dose ibuprofen showed similar changes in lean mass and strength, with no added effect from ibuprofen.
No difference foundRandomised trial · 28 women · 9 weeks · 2013PostmenopausalCited 9 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
Early postmenopausal women did 12 weeks of resistance training with or without estrogen therapy, and muscle satellite cell decline was counteracted only when training was combined with estrogen.
Mixed resultsRandomised trial · 31 women · 12 weeks · 2023Early postmenopausalCited 6 timesPubMed
In middle-aged women with myofascial pain syndrome, an 8-week elastic band resistance program reduced shoulder pain, improved range of motion and increased muscle thickness versus controls.
Reported an improvementRandomised trial · 72 women · 8 weeks · 2020Midlife womenCited 5 timesPubMed
Untrained peri- and postmenopausal women who did 10 weeks of resistance training gained significant strength, with leucine supplementation adding no extra benefit to strength, fat free mass or hormones.
No difference foundRandomised trial · 36 women · 10 weeks · 2020Midlife womenCited 5 timesPubMed
Postmenopausal women did lower-load or higher-load resistance training; lower-load training gave slightly greater leg lean mass gains, with similar strength and inflammatory marker changes.
Reported an improvementRandomised trial · 29 women · 2022PostmenopausalCited 4 timesPubMed
In 20 postmenopausal women, resistance exercise combined with estrogen therapy appeared to counteract lower resting muscle protein synthesis seen in estrogen users compared to non-users.
Mixed resultsControlled trial · 20 women · 2012PostmenopausalCited 59 timesPubMed
In 40 overweight postmenopausal women on a short energy restricted diet, a 35g whey protein dose after resistance exercise maximised muscle protein synthesis, with no extra benefit from 60g.
Reported an improvementRandomised trial · 40 women · 1 weeks · 2023PostmenopausalCited 3 timesPubMed
In 42 middle-aged women after knee osteotomy, low-intensity resistance exercise with blood flow restriction at higher pressure best preserved thigh muscle size and increased strength over 12 weeks, with pain improving in all groups.
Mixed resultsRandomised trial · 42 women · 12 weeks · 2022Midlife 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.
Reported an improvementRandomised 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
Thirty-six middle-aged women with sarcopenia did 12 weeks of resistance exercise with or without nitrate supplementation after knee surgery, and nitrate plus exercise improved muscle mass and strength more.
Reported an improvementRandomised trial · 36 women · 12 weeks · 2025Midlife womenCited 2 timesPubMed
In older women doing 8 weeks of leg resistance training, shatavari supplementation increased training load and shortened muscle relaxation time but did not improve strength more than placebo.
Direction not statedRandomised trial · 22 women · 8 weeks · 2024PostmenopausalCited 2 timesPubMed
Sedentary overweight postmenopausal women did resistance training 1, 2 or 3 days weekly for 16 weeks; strength and muscle mass improved in all groups, but only 3 days weekly prevented rises in glucose and CRP.
Reported an improvementControlled trial · 30 women · 16 weeks · 2014PostmenopausalCited 33 timesPubMed
In women aged 40-60, 12 weeks of strength training with or without fortified milk improved muscle mass, strength and physical function after a prior inactivity period, regardless of menopause status.
Reported an improvementRandomised trial · 83 women · 12 weeks · 2025Midlife womenCited 1 timesPubMed
In a 10 year cohort of women aged 42 to 52, higher lean body mass was associated with lower odds of hot flushes and night sweats during the menopause transition.
Reported an improvementCohort study · 2,533 women · 2020Midlife womenCited 10 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.
Mixed resultsControlled trial · 31 women · 20 weeks · 2023Midlife womenCited 22 timesPubMed
Postmenopausal women with osteosarcopenia did 6 months of supervised resistance training plus nutrition support, improving muscle mass and grip strength more than home exercise, with no difference in bone density.
Reported an improvementRandomised trial · 34 women · 24 weeks · 2025PostmenopausalCited 1 timesPubMed
Untrained postmenopausal women doing high-repetition resistance training 2 or 3 days a week for 8 weeks showed similar gains in muscle thickness, strength and endurance.
Reported an improvementRandomised trial · 8 weeks · 2022PostmenopausalCited 3 timesPubMed
Middle-aged women did low-intensity knee-extension resistance training twice weekly for 12 weeks and showed increased knee extensor muscle size and significant strength gains.
Mixed resultsControlled trial · 10 women · 12 weeks · 2002Midlife womenCited 38 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 an improvementControlled trial · 21 women · 8 weeks · 2011Midlife womenCited 20 timesPubMed
Postmenopausal women with hot flushes did supervised resistance training three times weekly for 15 weeks and increased muscle volume and strength, while muscle fat infiltration did not change.
Reported an improvementRandomised trial · 44 women · 15 weeks · 2026PostmenopausalPubMed
Forty-nine postmenopausal women did 12 weeks of resistance training at self-selected or imposed intensity; both groups improved strength, muscle mass and physical performance with no difference between them.
Reported an improvementRandomised trial · 49 women · 12 weeks · 2025PostmenopausalPubMed
In a trial of 40 peri and early postmenopausal women, 9 months of twice weekly heavy strength and impact training increased lean mass, muscle strength, leg power, and lumbar spine bone density versus a waitlist control.
Reported an improvementRandomised trial · 40 women · 39 weeks · 2026PerimenopausalPubMed
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 a follow-up of 33 postmenopausal Korean women with osteosarcopenia, six months after stopping resistance or home exercise, muscle strength, gait speed and bone density declined while muscle mass stayed stable.
No difference foundRandomised trial · 33 women · 2026PostmenopausalPubMed
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
Six early postmenopausal women did leg resistance exercise then received protein and carbohydrate or placebo, with nutrient intake improving leg muscle protein balance afterward.
Reported an improvementControlled trial · 6 women · 2005Early postmenopausalCited 14 timesPubMed
In healthy older postmenopausal women receiving estrogen, muscle mass adjusted for body mass predicted physical performance measures like walking speed better than muscle mass adjusted for height.
Direction not statedCross-sectional study · 189 women · 2007PostmenopausalCited 72 timesPubMed
Six months of resistance training in older men and postmenopausal women with normal or impaired glucose tolerance improved muscle strength and showed a trend toward better insulin sensitivity.
Reported an improvementBefore-and-after study · 18 women · 26 weeks · 2001PostmenopausalCited 65 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
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.
Direction not statedBefore-and-after study · 35 women · 12 weeks · 2019Midlife womenCited 19 timesPubMed
Seven middle-aged women did 12 weeks of cycle training, which increased muscle fiber size and altered satellite cell responses to a subsequent bout of resistance exercise.
Reported an improvementBefore-and-after study · 7 women · 12 weeks · 2016Midlife womenCited 25 timesPubMed
Eight postmenopausal women underwent 7 days of leg immobilization then 7 days of resistance exercise rehabilitation, which reported partial recovery of muscle protein synthesis, strength and fiber size after strength declined during disuse.
Reported an improvementControlled trial · 8 women · 2 weeks · 2025PostmenopausalCited 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 peri- and postmenopausal women, 10 weeks of resistance training increased muscle strength and lowered a neuromuscular degradation marker in postmenopausal participants.
No difference foundBefore-and-after study · 35 women · 10 weeks · 2020Midlife womenCited 12 timesPubMed
A review reported that resistance training has been shown effective in attenuating age related muscle loss and strength decline in postmenopausal women.
Reported an improvementOther · 2011PostmenopausalCited 281 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.
Mixed resultsBefore-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 postmenopausal women, a single bout of resistance exercise combined with whey protein increased muscle protein synthesis later but not over the full measurement period.
Mixed resultsBefore-and-after study · 16 women · 2024PostmenopausalCited 7 timesPubMed
Nine postmenopausal women performed a single bout of maximal eccentric leg resistance exercise, and researchers found increased IGF-1 gene expression but no change in PGC-1alpha isoforms in muscle.
Mixed resultsBefore-and-after study · 9 women · 2016PostmenopausalCited 9 timesPubMed
A case study of a 71-year-old woman who began resistance training at 63 reported greater muscle mass, strength, bone density and fitness than age-matched postmenopausal controls.
Reported an improvementBefore-and-after study · 1 women · 2024PostmenopausalCited 9 timesPubMed
This review reported that postmenopausal women may have reduced muscle response to resistance training due to low oestrogen, contributing to sarcopenia risk.
Mixed resultsOther · 2018PostmenopausalCited 127 timesPubMed
A review found that combining resistance and endurance exercise, especially resistance training, with higher protein intake helped preserve muscle mass during weight loss in postmenopausal and other at-risk groups.
Mixed resultsOther · 2021Midlife womenCited 115 timesPubMed
Five postmenopausal women did 12 months of progressive resistance training, showing increased mitochondrial mass and muscle tissue repair but no significant increase in leg strength.
Mixed resultsBefore-and-after study · 5 women · 52 weeks · 2013PostmenopausalCited 8 timesPubMed
Middle-aged women did supervised resistance training twice weekly for 16 weeks and researchers found an increase in lean body mass, linked to breakfast protein intake.
Reported an improvementBefore-and-after study · 22 women · 16 weeks · 2022Midlife womenCited 4 timesPubMed
A review reported that high-intensity resistance training increased strength and muscle size in sedentary postmenopausal and frail elderly women, including nursing home residents.
Reported an improvementOther · 100 women · 1995Midlife womenCited 64 timesPubMed
A review discussed how testosterone, estrogen, growth hormone and IGF-1 interact with resistance training to regulate muscle mass, noting estrogen's role changes with menopause.
Direction not statedOther · 2020Midlife womenCited 89 timesPubMed
A review reported that postmenopausal women taking high dose creatine may gain skeletal muscle size and function, with favorable bone effects when combined with resistance training.
Reported an improvementOther · 2021PostmenopausalCited 62 timesPubMed
This review discusses how estrogen decline during menopause contributes to muscle loss and describes aerobic and resistance exercise training as important for addressing sarcopenia.
Direction not statedOther · 2022PostmenopausalCited 28 timesPubMed
Ten healthy postmenopausal women and breast cancer survivors did 12 weeks of resistance training, and researchers found selective changes in plasma microRNAs linked to muscle and tumor regulation.
Direction not statedBefore-and-after study · 10 women · 12 weeks · 2026PostmenopausalPubMed
Untrained older women doing resistance training with higher habitual protein intake showed greater gains in skeletal muscle mass and strength than those with lower protein intake.
Reported an improvementOther · 70 women · 2019PostmenopausalCited 7 timesPubMed
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 review on aging muscle loss noted menopause as a contributing hormonal factor to sarcopenia and stated resistance exercise remains the main validated approach to counter it in elderly people.
Direction not statedOther · 1999Midlife womenCited 27 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
Ten postmenopausal women did one-legged resistance exercise after taking fermented red clover extract or placebo for 14 days, with no difference in muscle protein markers' response to exercise between treatments.
No difference foundOther · 10 women · 2 weeks · 2020Early postmenopausalCited 8 timesPubMed
An 8 week moderate-intensity resistance training program in postmenopausal women improved muscle strength and size, with greater gains in women carrying a specific ACE gene variant.
Reported an improvementOther · 40 women · 8 weeks · 2019PostmenopausalCited 4 timesPubMed
A review discussed resistance exercise as a potential way to protect bone and muscle in postmenopausal women with type 1 diabetes, noting no studies yet exist in this specific population.
Direction not statedOther · 2021PostmenopausalCited 7 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
A narrative review reported that muscle protein synthesis responses to resistance exercise may be blunted in older postmenopausal women compared with younger women, based on a small number of studies.
Mixed resultsOther · 2026Midlife womenCited 6 timesPubMed
A pilot RCT protocol will test a 9-month high-intensity resistance and impact training program in 40 perimenopausal and early postmenopausal women, assessing feasibility and bone, muscle and function measures.
Direction not statedOther · 40 women · 36 weeks · 2025PerimenopausalCited 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
This article argued sarcopenia often begins at menopause and discussed resistance training, diet and early diagnosis as low-risk interventions during midlife.
Direction not statedOther · 2025Midlife womenCited 1 timesPubMed