Page 28 of the book, in Ashrama
Yoga vs Strength Training in Menopause: What Bones and Muscles Need
Yoga and strength training do different jobs in menopause. What each one does for bones, muscles, balance and sleep, what the research shows, and a simple weekly plan that combines them.
In menopause, you don't have to choose between yoga and strength training. They do different jobs. Strength and impact training are what load your bones and muscles enough to slow, and sometimes partly reverse, the losses that speed up around menopause. Yoga does a better job for balance, flexibility, stress and sleep. The best plan for most women is both, in a ratio that fits your week.
What each one does
| Goal | Yoga | Strength and impact training |
|---|---|---|
| Bone density | Limited; not enough load on its own | Strongest evidence among exercise types, especially progressive heavy lifting and impact |
| Muscle and strength | Some, mostly with standing and holding poses | Very effective; the main way to build muscle at any age |
| Balance | Very good | Good, especially with standing lifts |
| Flexibility and mobility | Very good | Moderate |
| Sleep | Improved insomnia symptoms in a US trial | General exercise tends to help sleep |
| Stress and mood | Good | Good |
| Hot flashes | No reduction shown | No reduction shown |
What the bone research shows
The most talked-about study is the Australian LIFTMOR trial. Researchers randomly assigned 101 postmenopausal women with low bone mass, average age 65, to eight months of supervised high-intensity resistance and impact training, twice a week for 30 minutes, or to a gentle home exercise program. The lifting group gained about 2.9% in lower-spine bone density, while the home group lost about 1.2%. Hip bone density also held up better in the lifting group, and the women improved their height, strength and function.
Two caveats matter. The training was closely supervised by experts and built up gradually, and the women were screened first. Don't jump into heavy lifting on your own if you have osteoporosis; work with a physical therapist or qualified trainer.
For yoga, the research focuses on symptoms rather than bone. A 208-woman trial found 20 weeks of yoga reduced menopause symptoms and improved sleep quality in perimenopausal and postmenopausal women. A US trial found yoga improved insomnia. Neither measured bone gains.
How much you need
The CDC's guidelines for adults are a good starting point: at least 150 minutes a week of moderate activity, such as brisk walking, plus muscle-strengthening activity on at least two days a week that works all the major muscle groups. Balance work, like yoga, is especially valuable for older adults.
A simple weekly plan
| Day | Session | Time |
|---|---|---|
| Monday | Strength: squats, deadlifts or hip hinges, rows, presses | 30–40 min |
| Tuesday | Brisk walk | 30 min |
| Wednesday | Yoga: standing poses and balance | 30 min |
| Thursday | Strength, plus a few small jumps or heel drops if cleared | 30–40 min |
| Friday | Brisk walk | 30 min |
| Saturday | Longer walk or hike, or a yoga class | 45–60 min |
| Sunday | Gentle evening yoga for sleep | 15–20 min |
Short on time? Two strength sessions and two yoga sessions a week cover most of the benefits.
Starting strength training safely
- Start with bodyweight or light weights and learn good form first: sit-to-stands, wall push-ups, supported split squats.
- Add weight gradually. The last few repetitions of each set should feel challenging but doable with good form.
- Learn the hip hinge, bending from the hips with a flat back rather than rounding the spine. It protects your back in the gym and in daily life.
- Get help if you have osteoporosis or a past fracture. A physical therapist can design a safe, progressive program.
- Rest a day between strength sessions for the same muscles.
Making your yoga more bone-friendly
- Favor standing poses you hold for several breaths: warrior II, chair pose, lunges.
- Add balance poses with a wall nearby.
- Skip loaded forward folds with a rounded back if you have low bone density. Our osteoporosis traffic-light guide explains why.
- Use yoga as the recovery and balance part of your week, not the only part.
Common questions
Is it too late to start lifting weights after 60?
No. The women in LIFTMOR averaged 65, and strength training builds muscle at any age. Start light and progress slowly.
Will lifting make me bulky?
Very unlikely. Most women gain strength and some firmness, not bulk, especially with lower hormone levels after menopause.
Can yoga replace strength training for bones?
Not fully. Yoga is excellent for balance and posture, but it rarely provides the progressive load that bones respond to best.
Does exercise help with menopause weight gain?
It helps, especially strength training, which preserves muscle. Our honest guide to menopause weight gain covers what's realistic.
Related guides
- Perimenopause and menopause yoga: the symptom-by-symptom guide
- A weekly bone-health plan with yoga and strength
- Protein- and calcium-rich Indian meals for midlife
Sources
- Watson SL et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 2018 — 101 women, 8 months
- CDC: Physical Activity Guidelines for Adults — 150 minutes of moderate activity and muscle strengthening 2 days a week
- Newton KM et al. Efficacy of yoga for vasomotor symptoms (MsFLASH). Menopause, 2014 — yoga and insomnia
- Susanti HD et al. Effects of yoga on menopausal symptoms and sleep quality across menopause statuses. Nursing & Health Sciences, 2022 — 208 women
