Strength Training & Menopause:
A Natural Way to Thrive
Hi, I’m Maddy ��
On October 6th, I’ll be kicking off our Women’s Strength Program at Virtus, and I wanted to share with you why this matters so much, not just to me as a coach, but to you as women who deserve to feel strong, capable, and confident at every stage of life.
Why Strength Training Matters in Menopause
Menopause can be tough. Hot flushes, sleep disruptions, bone loss, mood swings, changes in energy and body composition can feel overwhelming.
But here’s the exciting part. A recent systematic review of 12 clinical trials, involving over 800 women, found that strength training can significantly reduce many of these symptoms
It’s not a quick fix, but it’s one of the most powerful, natural ways to support your body through this chapter.
What the Research Tells Us
Strength training has been shown to:
✅ Improve muscle strength and function so you feel more capable in daily life
✅ Protect your bones and reduce the risk of osteoporosis
✅ Balance hormones and metabolism, lowering blood pressure, cholesterol, and body fat
✅ Reduce hot flushes and support cardiovascular health
✅ Boost energy and confidence so you feel more like yourself again
The bottom line? Strong women thrive through menopause.
What Works Best
From the studies, the sweet spot looks like this:
�� 2–3 sessions per week
��️ Moderate to heavy weights, progressed over time
�� Big compound movements (squats, deadlifts, presses, pulls)
�� Consistency over months, not just weeks
And it doesn’t matter if you’re brand new or experienced. The benefits come from starting where you are and sticking with it.
Why I’m Running This Program
I’ve spoken with so many women who want to train but feel unsure about where to start, worried about injury, or intimidated by gym culture.
That’s why I created the Women’s Strength Program at Virtus. It’s not just about sets and reps. It’s about creating a safe, supportive, and empowering space for you to:
✨ Learn the fundamentals of strength training with expert guidance
✨ Train alongside other women who get it
✨ Build confidence that carries into every part of your life
We kick off October 6th with an 8-week program designed to help you get stronger, support your health, and thrive through menopause and beyond.
If you’ve been waiting for a sign, this is it.
Come train with us. Let’s get strong together. Spots are limited, so lock yours in today.