Why Strength is Your Secret Hormone Support
Strength training is often misunderstood as something reserved for athletes or people chasing a certain aesthetic. The truth is, strength is one of the most powerful health investments women can make — at every age, in every life stage, and in every body.
Why Strength Matters for Women
Strength isn’t just about muscle. It’s about building bone density, supporting metabolism, regulating hormones, and stabilizing mood. Research shows that resistance training improves insulin sensitivity, reduces risk of osteoporosis, and even decreases symptoms of anxiety and depression in women (Strasser & Schobersberger, 2011; Kelley & Kelley, 2009).
As estrogen naturally declines in perimenopause and menopause, women are more prone to bone and muscle loss. Regular strength training is a protective factor. Even simple exercises can make a remarkable difference.
Maya Angelou once said,
“I can be changed by what happens to me. But I refuse to be reduced by it.”
Strength training embodies that truth. By choosing to move your body, you remind yourself that change is inevitable, but resilience is possible.
Everyday Strength for Every Stage
Reproductive Years
Strength work here helps balance hormones, support fertility, and regulate cycles. Bodyweight movements such as squats, planks, and push-ups can boost energy and build confidence.
On Birth Control
Hormonal birth control can impact nutrient status and metabolism. Resistance training helps offset muscle loss, supports strong bones, and improves energy. Pairing training with nutrient-dense meals enhances the benefits.
Perimenopause and Post-Menopause
Declining estrogen accelerates muscle and bone changes. Studies confirm that resistance training slows these losses and reduces fracture risk (Howe et al., 2011). This doesn’t need to mean heavy barbells — resistance bands, hand weights, or functional activities like carrying groceries and walking uphill all count as strength training.
My Top 5 Actions for Everyday Strength
Start small and consistent: 10 minutes of bodyweight moves is far better than doing nothing.
Prioritize functional movements: squats, lunges, planks, and carries mimic real-life strength needs.
Balance effort with rest: rest days are when muscles repair and hormones recalibrate.
Fuel with protein: protein intake is essential for muscle repair and growth (Phillips & Van Loon, 2011).
Adapt to your energy and stage: lift heavier when energy is high (follicular phase), use resistance bands or walks with light weights when fatigued.
Final Reflection
Strength is not about perfection or performance. It’s about supporting your body through transitions, protecting your future health, and feeling grounded in your own power.
Question for you: What type of movement makes you feel strongest right now?
If this resonates, share it with a friend, sister, or mother.
