The hack: Incorporate targeted strength training into your daily routine 2–3 times a week. Why? Because it not only promotes your heart health, but also prevents osteoporosis, boosts your metabolism, slows skin aging—and cushions the effects of estrogen deficiency during menopause.
Why you should never give up strength training
Strength training isn't a nice-to-have—it's a game changer . Especially for women over 40.
While cardio keeps you moving, only regular strength training specifically rebuilds lost muscle mass. And that impacts your health on many levels.
From around the age of 30, without targeted training, we begin to lose muscle mass every year – a gradual process related to declining estrogen levels. Estrogen is an anabolic hormone and plays a key role in muscle building, like testosterone in men.
After menopause, muscle loss accelerates dramatically: 1 to 3 percent per year!
But you can control it. Strength training is your natural lever against this biological depletion—a true healthy-aging miracle for your heart, bones, metabolism... and even your skin.
The advantages at a glance
Strength training is not just a body issue – it is a medical all-rounder :
Heart health: More muscle = less plaque in the coronary arteries. Studies show: Strength training lowers blood pressure – just like endurance training!
Diabetes prevention: Women who regularly lift weights have a 30% lower risk of developing type 2 diabetes.
Bone density: Pressure and tension on the bones promote new formation – a powerful weapon against osteoporosis.
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Metabolism booster: More muscle mass burns more calories per day – even at rest.
Beauty effect: After just six weeks of training, the elasticity of the skin increases, it becomes smoother, thicker, and more structured.
And the best part: Just two to three strength training sessions per week reduce the risk of dying from heart disease by almost half.
Support – simple and effective
Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort.
- 87 ingredients
- Produced in Germany
- Study-based effectiveness
- Especially for women over 40
Clear, honest, to the point – we deliver solutions instead of empty promises.
Personal training at Sportsfreund
Strength training and menopause: A perfect team
During perimenopause, estrogen levels begin to fluctuate – with far-reaching consequences:
Inflammation in the body increases
Nitric oxide (important for vasodilation) is produced less
Fat distribution shifts towards the stomach – dangerous visceral fat increases
Strength training counteracts this. It reduces silent inflammation, boosts the mitochondrial engine , and gets your metabolism going again.
Training options for every type and lifestyle
There are numerous ways to integrate strength training into your daily routine – you just have to find the method that suits you:
Bodyweight training: Your body is your gym. With apps like "Pam," "Seven," or "Freeletics," you get structured workouts for every level.
Dumbbells at home: With 4–8 kg kettlebells or dumbbells, you're perfectly equipped. A brief introduction will prevent injury.
Gym: A variety of equipment, support, and customized plans. Ideal for anyone looking to start a structured workout.
CrossFit: Weightlifting meets HIIT – physically demanding but extremely motivating. Plus, the community will push you along.
Personal training: Maximum individualization, especially for beginners or those with health restrictions. Higher costs, but maximum support and motivation.
EMS training: Time-saving (only 20 minutes), very intensive – but at a certain price.
How to get started right
2-3 strength training sessions per week are optimal.
Technique before intensity – pay particular attention to clean execution at the beginning.
Regeneration: Give your muscles 48–72 hours of rest between hard workouts.
Conclusion: Strength is freedom
Strength training is much more than a fitness measure – it is your very own health-aging program , your shield against the hormonal storms of menopause and your key to independence in old age .
Because: Those who are strong remain self-determined!
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Questions & answers about strength training
How often should I train?
Two to three sessions per week are ideal. It's important that you set realistic goals and stick to them regularly. It's better to take small, consistent steps than to have a perfect plan that you don't follow through on.
Which is better: strength training or endurance training?
Both have benefits, but strength training is crucial for women over 40, as it is the only way to counteract muscle loss. Strength training is just as effective as endurance training for high blood pressure and significantly reduces the risk of heart disease. A combination of both forms of training is ideal.
What if I don’t have any motivation?
Motivation isn't always there—that's completely normal. It helps to schedule specific times or train with a friend. Even short workouts (10–15 minutes) are better than nothing—the desire often returns when you do it.
Dr. Catharina Hamm
Specialist in internal medicine and cardiology
As a cardiologist, I see every day how often women's heart health is underestimated – especially around menopause. I know how important it is to identify female risks early and take symptoms seriously. Therefore, I want to encourage women to actively shape their heart health – with clarity, responsibility, and the knowledge that prevention is the strongest heartbeat.
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