Fitness \u00b7 Menopause
Cardio vs strength training in menopause
Resistance training preserves muscle, bone, and insulin sensitivity \u2014 priorities that shift as estrogen declines. Cardio remains important for cardiovascular health but shouldn't crowd out strength work.
Key points
- Lift 3–4x/week
- Zone 2 cardio 2–3x/week
- Protein 1.6–2.2g/kg
- Prioritize sleep for recovery
Frequently asked questions
Which matters more?
Both, but resistance training becomes the priority in midlife.
How often should I lift?
3–4 sessions per week, progressive overload.
What about zone 2 cardio?
Yes — 2–3 sessions weekly, plus some HIIT for VO2 max.
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Written and medically reviewed by the Kindr Health Clinical Team · Published 2026-06-19 · Last reviewed 2026-07-01. Compounded medications are prepared by FDA-registered 503A pharmacies and are not FDA-approved drug products.