23-07-2025
The Best Strength-Training Move to Combat Weight Gain in Menopause
Many people in perimenopause notice that they gain weight, especially around their mid-section. As estrogen levels dip, there's a cascade effect in the body that makes it harder for women to keep weight off.
'Declining estrogen levels during menopause contribute to muscle loss, which in turn affects metabolism, increases fat storage and weakens bones,' Maria Luque, Ph.D., said on TODAY in early June.
Luque, a personal trainer who works with actor Halle Berry, shared how building muscle remains essential for women hoping to maintain a healthy weight in perimenopause and menopause.
'The best thing we can do is build muscle. That's the one thing we are in control of. The more muscle we have, the more calories we burn. I call it muscle magic,' she said. 'Muscle is the key to a long, happy life, and we have the power to build it. We know that starting at around mid-30s, we are losing muscle, and we have to combat that, and the only way to do that is strength training.'
That's why in the Start TODAY app we built a 30-day program dedicated to helping women 50+ build muscle, which takes the guesswork out of implementing a strength training routine in menopause.
Trainer Tip of the Day: A Reverse Lunge and Twist Can Help Combat Menopause Weight Gain
A reverse lunge twist is a lunge with an upper body rotation.
'Using a dumbbell, reaching out, lunge back,' Luque explained.
She added that people can do it with a partner and pass the weight from person to person as they twist. This adds to the intensity of it. This simple reverse lunge engages the whole body in an exercise and strengthens the legs and the core muscles.
Download the Start TODAY app for video demonstrations of strength exercises like this that can help combat muscle loss and boost metabolism post-menopause.
Why It Matters
Muscle mass helps burn calories more efficiently, making it easier for menopausal women to maintain a healthy weight. Plus, having more muscle mass contributes to better mobility and fewer accidental falls that could lead to broken bones.
How to Get Started
Luque says people can start building muscle with as little as a 10-pound dumbbell. After incorporating that weight into the reverse lunge with the twist, you can use it in other exercises, including:
Plank pull-throughs
Flamingo shoulder presses
Luque also encourages using a weighted hula hoop as a way to build muscle. 'This is a great thing to do every day to get your heart rate up,' she said. 'Because it's weighted, you have to really work at keeping it up. And it's fun!'
You can also try adding weights to your daily walk with the Start TODAY app's Upper-Body Indoor Walking Routine.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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