Strength Training in Pre- and Post-Menopause: Research Roundup

Today on the Yoga Medicine Podcast, Tiffany Cruikshank and co-host Katja Bartsch explore the latest research on strength training during pre- and post-menopause. Using a newly published systematic review and meta-analysis of 126 studies involving more than 4,000 women, they unpack what the evidence actually says about building strength and improving body composition in different stages of reproductive aging.

Together, Tiffany and Katja separate common myths from current research, discussing progressive overload, lean muscle, body composition, estrogen, and why strength gains remain possible well into midlife and beyond. They also explore why consistency and enjoyment may be just as important as the specific type of resistance training you choose, offering practical takeaways for yoga practitioners, teachers, and anyone looking to age well.

"When we intervene, when we start to create a plan... the capacity to build strength is the same." — Tiffany Cruikshank.

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What You'll Learn:

• Overview of the latest research on strength training across the female lifespan [01:25]
• Why strength gains remain possible after menopause [08:47]
• Body composition changes with strength training [16:25]
• Why enjoyment and consistency are key to long-term success [21:36]
• Current research gaps and unanswered questions [27:07]
• Shifting the focus from weight loss to feeling and functioning your best [31:08]
• How yoga complements strength training for lifelong health [32:34]

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Links Mentioned:

• Watch this episode on YouTube
• Isenmann E, Geisler S, Havers T, Siegert F, Hemke F, Held S. It's never too late: The impact of resistance training on strength and body composition in females across the lifespan - A systematic review and meta-analysis. J Sci Med Sport. 2026 Mar 18:S1440-2440(26)00096-4. doi: 10.1016/j.jsams.2026.03.002. Epub ahead of print. PMID: 41963141.

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Learn More:

Find the full show notes at YogaMedicine.com/podcast-173.

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