Exercise benefits for menopause and muscle mass maintenance

Regular physical activity offers various health benefits, including bone protection, muscle mass maintenance, cardiovascular health, and mental well-being. For women experiencing menopause, exercise can help manage the physiological changes caused by declining estrogen levels, such as shifts in body fat distribution and bone density.

A 2024 review published in BMC Women’s Health suggests that yoga may improve certain physical and urogenital symptoms of menopause, though evidence remains unclear regarding its effectiveness for hot flashes, night sweats, and psychological symptoms. Resistance training, involving weights or resistance bands, is highlighted as a critical tool for maintaining muscle strength and bone health.

Regarding general muscle development, while health guidelines typically recommend strength training at least twice a week, research indicates that even a single weekly session can provide benefits. This is particularly true for beginners or those returning to exercise, as it can improve strength, endurance, and glucose control, serving as a foundational step toward a more frequent routine.