Why Am I Not Getting Stronger? Common Mistakes in Menopause

If you’re strength training in menopause but not getting stronger, it’s probably not because you’re doing too little. It’s because you’re doing the wrong things for this stage of life.

I see this constantly with women in peri- and postmenopause. They’re showing up, working hard, and staying consistent—but results stall. Not because they’re failing, but because no one taught them how strength training needs to change in menopause.

Let’s talk about the five biggest mistakes keeping women stuck and exactly how to fix them.

Watch the full video on YouTube to hear me walk you through this: [*Watch it here →]*

Mistake 1: Not Lifting Heavy Enough

Many women stay in the “safe” zone with light weights. But in menopause, your body needs more stimulus to maintain muscle due to hormonal changes. If the last 2–3 reps aren’t challenging, the weight is too light.

Fix It:

• Choose weights that feel difficult near the end of the set.

• Aim for controlled struggle, not failure.

• Progress gradually over time.

  
  

You won’t get bulky. You’ll get stronger and more defined.

Mistake 2: Not Eating Enough Protein

You cannot build muscle without adequate protein. A simple starting point: 👉 Aim for about 80% of your goal body weight in grams of protein daily. For example, if your goal weight is 130 lbs, aim for ~104g protein/day.

Fix It:

• Track protein for one week.

• Aim for 30–40g per meal.

• Combine protein sources if needed.

  
  

Protein repairs the muscle you break down during workouts.

Mistake 3: Prioritizing Cardio Over Strength

This is one of the biggest mindset shifts in menopause. Cardio burns calories temporarily, while strength training changes metabolism long-term.

Fix It:

• Strength train 2–3 times per week.

• Do strength training BEFORE cardio.

• Track weights, reps, and progress.

  
  

Strength becomes the foundation. Cardio becomes the bonus.

Mistake 4: Doing Random Workouts

Random workouts create random results. Muscle builds through progressive overload—gradually increasing challenge over time.

Fix It:

• Follow a structured plan for 8–12 weeks.

• Track sets, reps, and weight.

• Progress slightly each session.

  
  

Consistency beats novelty.

Mistake 5: Ignoring Recovery

Muscle doesn’t grow during workouts. It grows during recovery. Without sleep, nutrition, and rest days, your body cannot adapt.

Fix It:

• Sleep 7–8 hours nightly.

• Manage stress daily.

• Take rest days seriously.

• Eat enough food.

  
  

Recovery is part of training — not a break from it.

Why This Matters in Menopause

The fitness rules that worked in your 20s and 30s don’t work the same anymore. Your body now needs:

• More resistance training.

• More protein.

• Better recovery.

• A structured plan.

• Less reliance on cardio.

  
  

Once you shift these, strength starts coming back.

What’s Holding YOU Back?

👉 If you’re making any of these mistakes and want to know exactly what’s slowing your progress, take my free Midlife Check-In Quiz.

It takes just 30 seconds and shows the following:

• How your metabolism is responding in midlife.

• Whether stress and sleep are helping or hurting your energy.

• What stage your wellness habits are in.

• Your next best steps.

  
  

And stay tuned for the next video in this series, where I break down my exact strength training system for menopause.

Embracing Change

Navigating menopause can feel like a rollercoaster ride. One moment you’re feeling great, and the next, you’re questioning everything. But here’s the good news: you can take control!

The Power of Community

Surrounding yourself with a supportive community can make a world of difference. Share your experiences, challenges, and victories. You’ll find that you’re not alone in this journey.

Celebrate Small Wins

Every step counts! Celebrate your small victories. Did you lift a heavier weight? Fantastic! Did you manage to get a good night’s sleep? Awesome! These little wins add up and keep you motivated.

Stay Curious

Keep learning about your body and how it changes. The more you know, the better equipped you’ll be to adapt. Explore new workouts, nutrition tips, and recovery strategies.

Conclusion

Strength training during menopause doesn’t have to be a struggle. By avoiding common mistakes and embracing a tailored approach, you can restore your strength and confidence. Remember, it’s all about finding what works for you. Let’s keep moving forward together!