How to Lose Weight During Menopause: The Honest Guide

Quick Answer: how to lose weight during menopause in 30 seconds

To lose weight during menopause, combine strength training 2–3 times a week with adequate protein (1.4–1.6g per kg body weight per day), 150 minutes of Zone 2 cardio weekly, optional short HIIT 1–2 times a week, a moderate calorie deficit (300–500 kcal/day below maintenance), and 7–9 hours of sleep nightly. The Capel-Alcaraz 2022 systematic review found that resistance training plus dietary intervention consistently outperforms dietary intervention alone for body composition outcomes in postmenopausal women [1].

The single most common failure mode is treating menopausal weight loss as a calorie problem. It is, but the calories don’t behave the same way they did at 35 because oestrogen-driven changes in fat distribution, muscle loss, cortisol sensitivity, sleep architecture and insulin response all shift the equation. Women who go aggressive on calories alone consistently lose weight initially and regain it within 6–12 months. Usually with worse body composition than they started, because the loss was disproportionately lean tissue. Phillips 2016 in Applied Physiology, Nutrition, and Metabolism documented that older adults need approximately 1.4–2.0g protein per kg body weight per day to preserve muscle during caloric restriction, compared to the 0.8g/kg RDA originally calibrated for younger adults [2]. The pattern is consistent across the platforms reviewed at herdailyfit.com/programs and the published research base: women who lose weight sustainably tend to follow something close to the protocol above. Women who try to lose weight through cardio + caloric restriction alone consistently struggle. Always discuss new exercise or weight management approaches with your GP, especially if you have an existing health condition or are considering medical interventions like HRT or GLP-1 medications.

The weight loss protocol at a glance

Five interventions consistently produce sustainable weight loss in menopausal women; five common approaches consistently fail.

Why losing weight in menopause is biologically harder than at 30

Weight loss in menopause is harder because four hormonal changes happen at once that didn’t apply at 30: oestrogen drops by up to 90%, muscle loss accelerates, cortisol sensitivity rises, and sleep disruption alters appetite hormones. Lovejoy 2008 documented an average 4–6% increase in fat mass and 3–5% decrease in lean mass across the menopausal transition, with most of the new fat going to the abdomen [3].

The mechanism, in short: falling oestrogen shifts fat storage from hips and thighs to the abdomen (Lovejoy 2008 in International Journal of Obesity); accelerated muscle loss reduces resting metabolic rate (Maltais 2009 in Journal of Musculoskeletal and Neuronal Interactions); increased cortisol response to high-intensity exercise drives central fat accumulation (Hackney 2006 in Expert Review of Endocrinology & Metabolism); and sleep disruption from hot flashes interferes with the appetite hormones leptin and ghrelin (Spiegel 2004 in Annals of Internal Medicine) [3][4][5][6].

The practical implication is that interventions calibrated for younger women fail more often in this age range. The 1,400 kcal/day diet that worked at 30 is undermined by reduced metabolic rate at 50. The 5 spin classes per week that produced weight loss at 35 produce central fat accumulation at 45 because the cortisol response is now larger. The “eat less, move more” framing is technically true but practically misleading when the underlying biology has changed how the body responds to eating less and moving more.

For the full mechanism breakdown, see our menopause weight gain guide. This guide focuses on the practical weight loss protocol that addresses the underlying biology rather than fighting it.

Step 1: strength training 2–3 times a week (the highest-priority intervention)

Strength training 2-3 times a week with progressive overload is the highest-priority intervention for menopausal weight loss. It preserves muscle, maintains metabolic rate, improves insulin sensitivity, and addresses the underlying sarcopenia that drives metabolic decline at menopause. The Capel-Alcaraz 2022 systematic review found resistance training consistently produced more favourable body composition than equivalent doses of cardio in postmenopausal women [1].

It’s the foundation because every other intervention works better when muscle is preserved. The same calorie deficit produces fat loss with muscle preservation in a strength-training woman. It produces fat loss with significant lean mass loss in a woman who doesn’t lift. Westcott 2012 in Current Sports Medicine Reports identified resistance training as the single most consistently beneficial intervention across the metabolic and body composition outcomes that matter for women over 40 [7].

The protocol: 2-3 full-body sessions a week, 35-50 minutes each, focused on compound movements (squat, hinge, push, pull, carry/core) with progressive overload. Weights heavy enough that the last 2-3 reps of each set feel hard but form remains good (RPE 7-8). Most sets in the 6-15 rep range. Add weight when you can do the top of the rep range with 1-2 reps in reserve. Rest 60-90 seconds between sets in the hypertrophy range, 2-3 minutes for heavier compound work. See our strength training for women over 40 guide and reps and sets guide for the detail.

The pattern across the platforms reviewed for this site is consistent: programmes that emphasise strength training plus protein produce visible body composition results in 12-16 weeks. Caroline Girvan’s programmes 7.8 are the strongest example tested for this purpose, with structured progressive overload across four sessions a week. Burn360 8.3 delivers similar adaptations in 20-25 minute sessions, better suited to women with limited training time. Evlo [?] is excellent for women whose previous high-intensity programmes left them depleted rather than progressed.

Step 2: adequate protein (1.4–1.6g per kg body weight per day)

Adequate protein is the single most under-prioritised weight loss intervention in menopausal women. The Phillips 2016 review in Applied Physiology, Nutrition, and Metabolism identified 1.4–2.0g per kg body weight per day as the requirement for older adults to maintain muscle during caloric restriction, compared to the 0.8g/kg RDA originally calibrated for younger sedentary adults. Without adequate protein, weight loss in this age range is disproportionately lean tissue rather than fat [2].

The mechanism: caloric restriction signals the body to break down tissue for energy, including both fat and muscle. The proportion of muscle in that loss is determined primarily by protein intake. With adequate protein and resistance training, the loss can be 80-90% fat and 10-20% muscle. With insufficient protein and no resistance training, the loss can be 65-75% fat and 25-35% muscle. Roughly a third of every kilo lost is the muscle that determines metabolic rate, body shape and long-term weight maintenance. Helms 2014 in the Journal of the International Society of Sports Nutrition reviewed protein intake during caloric restriction and concluded that the protein recommendation for energy-restricted athletes (and by extension women in caloric deficit) sits in the 1.6-2.4g/kg range, even higher than the general older-adult recommendation [8].

What that looks like in practice: for a woman weighing 65kg, the target is 91-104g protein per day. Most British and American women in this demographic eat 50-65g per day, well under the target. The fix isn’t complicated: add a substantive protein source to each meal. But it does require deliberate attention, because default Western breakfasts and snacks are typically very low protein.

Distribute protein across 3-4 meals rather than one big dose. Aragon 2020 reviewed the nutrient timing literature and found that meal-by-meal protein distribution affects muscle protein synthesis more than total daily intake alone. Getting 25g per meal across 4 meals is more effective than 100g in two large doses [9].

Step 3: a moderate calorie deficit (300–500 kcal/day below maintenance)

A 300–500 kcal/day deficit is the sustainable weight loss zone for menopausal women. Bigger deficits accelerate scale weight loss but at high cost: more lean mass loss, raised cortisol, increased binge-rebound risk, and metabolic adaptation that makes long-term maintenance harder. Trexler 2014 in the Journal of the International Society of Sports Nutrition reviewed the metabolic adaptation literature and found that aggressive caloric restriction triggers compensatory metabolic slowdown that persists well after the diet ends [10].

The arithmetic: a 500 kcal/day deficit produces about 0.5kg/week scale weight loss in most women. Across 12 weeks, that’s roughly 6kg. Most women in this age range targeting weight loss can sustainably aim for 5-10kg over 3-6 months. Not faster. Trying to compress that timeline with a 1,000 kcal/day deficit produces faster initial loss but reliably backfires within 6-12 months.

How to calculate maintenance calories

Three options, increasing in accuracy:

1. Quick estimate: body weight in kg × 28–32 kcal/kg = approximate maintenance for moderately active women. For 65kg, that’s 1,820–2,080 kcal/day.
2. Online calculator: input weight, height, age, and activity level into a TDEE (Total Daily Energy Expenditure) calculator. More accurate than the quick estimate.
3. Empirical: track calorie intake for 2–3 weeks while body weight stays stable. Whatever you ate is your real maintenance level. This is the most accurate because it accounts for individual metabolic variation.

The deficit comes off this number. If your maintenance is 2,000 kcal/day, target 1,500-1,700 kcal/day during weight loss. Below 1,200-1,400 kcal/day for women in this age range is generally counterproductive. Lean mass loss accelerates. Cortisol rises. Sleep often deteriorates. The deficit becomes psychologically unsustainable.

Refeed days and diet breaks

For deficits running longer than 4–6 weeks, building in 1–2 maintenance calorie days per week (often weekend) supports thyroid function, leptin levels, and training performance. This is sometimes called a “diet break” structure. The Trexler 2014 review on metabolic adaptation supports this approach for sustainable longer-term weight loss in populations prone to metabolic adaptation, which includes women over 40 in caloric restriction [10].

Step 4: cardio (mostly Zone 2, with optional short HIIT)

For weight loss in menopause, prioritise 150 minutes of Zone 2 (conversational pace) cardio per week split across 3-5 sessions, plus optional 1-2 short HIIT sessions per week of 15-25 minutes each. Maillard 2018’s meta-analysis in Sports Medicine found short HIIT meaningfully reduces visceral fat in postmenopausal women, while the broader cardio literature supports moderate-intensity activity as the bulk of weekly cardio dose [11].

Cardio burns calories during the session, which contributes to the calorie deficit. But it also competes with strength training for recovery resources, and high-intensity cardio in particular elevates cortisol in ways that drive central fat accumulation in perimenopausal women (Hackney 2006). The balance is to do enough cardio to support cardiovascular health and assist the calorie deficit, without doing so much high-intensity work that the cortisol cost outweighs the calorie benefit [5].

What works: walking 30-45 minutes most days. Cycling at conversational pace. Swimming. Gentle hiking. Dance cardio at moderate intensity. What doesn’t work as well in this age range: 5+ HIIT sessions per week, 2-hour spin classes daily, high-volume long-distance running combined with caloric restriction. The cortisol cost of these higher-volume high-intensity approaches consistently undermines the weight loss they were meant to produce.

For the cardio strategy specifically, see our Zone 2 cardio guide and HIIT for perimenopause guide. Walking specifically deserves a mention. Our walking for menopause weight loss guide covers it as the first-line cardio intervention for women returning to exercise.

Step 5: sleep 7–9 hours and treat it as load-bearing

Sleep is not optional for menopausal weight loss. Spiegel 2004 in Annals of Internal Medicine demonstrated that even short-term sleep restriction reduces leptin (satiety hormone) by ~18%, increases ghrelin (hunger hormone) by ~28%, and increases self-reported hunger and appetite for energy-dense foods. A woman in caloric deficit who’s also under-sleeping is fighting her own appetite hormones; the deficit becomes psychologically much harder to sustain [6].

This is independent of the cortisol problem and compounds it. Under-slept and over-stressed combine to produce a hormonal environment in which weight loss interventions have to overcome built-in headwinds. Address the sleep first. Or simultaneously. And the diet and exercise interventions become significantly more effective.

The treatment hierarchy for menopause-related sleep disruption goes well beyond sleep hygiene: HRT is the most effective treatment for sleep disruption caused by night sweats and should be discussed with a menopause-trained GP if sleep problems are significant. Cognitive Behavioural Therapy for Insomnia (CBT-I) has the strongest non-hormonal evidence base. Sleep hygiene basics. Cool bedroom (18–20°C), no screens for an hour before bed, consistent sleep/wake times, no caffeine after 2pm, no alcohol within 3 hours of bedtime. Address contributing lifestyle factors. Exercise itself supports sleep when timed earlier in the day and avoided in the 2–3 hours before bed.

For the sleep-and-exercise relationship specifically, see our exercise for menopause insomnia guide.

The role of HRT in menopausal weight loss

HRT modestly improves body composition outcomes in postmenopausal women but is not a weight loss treatment. The Salpeter 2006 systematic review in Diabetes, Obesity and Metabolism found HRT users had on average 0.7kg less abdominal fat and slightly better insulin sensitivity compared to matched non-users, with the effect modest but consistent [12].

The mechanism is straightforward: HRT replaces some of the oestrogen whose decline drives much of the menopausal physiological cascade. The fat distribution shift toward the abdomen, the muscle loss acceleration, the insulin sensitivity decline, the sleep disruption. By addressing the underlying hormonal change, HRT addresses several contributing causes of weight gain simultaneously, even if direct fat loss effect is small.

The second-order effects often matter more than the first-order metabolic effect. Women whose hot flashes resolve on HRT sleep better; better sleep means more functional appetite hormones and easier deficit adherence. Women with stable mood on HRT maintain consistent eating patterns better than women with mood disruption. Women without exhausting hot flashes have more energy to train consistently. None of these are the direct weight-loss mechanism, but the indirect effect on protocol adherence is meaningful.

This guide is not medical advice and HRT decisions are between you and your menopause-trained GP. The general pattern is that the diet-and-exercise protocol works more reliably for women whose menopausal symptoms are well-managed (whether through HRT, CBT-I, lifestyle changes, or a combination) because the underlying symptoms that disrupt adherence are reduced. Whether HRT is right for any individual woman depends on personal medical history and risk profile and is not a decision to make based on weight loss benefit alone.

A note on GLP-1 medications (Ozempic, Wegovy, Mounjaro)

GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) produce significant weight loss in women over 40, but they have meaningful side effects, are expensive, and produce significant lean mass loss without resistance training and adequate protein support. The Wilding 2021 STEP 1 trial in the New England Journal of Medicine documented average 14.9% body weight loss over 68 weeks with semaglutide in adults with obesity, though this was non-menopause-specific data [13].

The honest framing: GLP-1 medications work for weight loss. They do produce real fat loss and they do change appetite in ways that make caloric restriction much easier to sustain. But the lean mass loss component is significant. Women who use these medications without simultaneous resistance training and adequate protein intake can lose 30–40% of their weight as lean tissue, which is structurally worse than the lean mass loss that happens with non-pharmaceutical caloric restriction. The combination of GLP-1 + strength training + adequate protein produces sustainable fat loss; GLP-1 alone often produces weight loss that’s biologically lower-quality than the same scale change achieved through training and nutrition alone.

The cost issue is real. In the UK, NHS prescription is currently limited to specific clinical criteria; private prescription is several hundred pounds per month. In the US, most insurance plans don’t cover GLP-1s for weight loss alone (only for diabetes), making out-of-pocket costs $500–1,500/month.

This guide doesn’t recommend for or against GLP-1 medications. The decision is between you and your GP based on individual medical history and circumstances. What I can say is that the biological picture supports the same exercise and nutrition protocol regardless of whether GLP-1 is in the mix. The medications don’t replace strength training and adequate protein, they complement them.

Realistic weight loss timeline in menopause

A realistic weight loss target for women in menopause is 0.25–0.5kg per week, totalling 5–10kg over 5–6 months. Faster than this requires deeper deficits that reliably backfire; slower than this is fine and often more sustainable.

The typical pattern reported in clinical trials and reader experience looks like this:

The variable that most affects outcomes isn’t the protocol details. It’s consistency. A woman who runs the protocol at 70% accuracy for 6 months will out-progress a woman who runs it at 95% accuracy for 6 weeks then quits. The protocol exists; the question is whether you can sustain it.

Plateaus are normal. Anyone who tells you that consistent caloric deficit produces consistent weekly weight loss for 6 months is misleading you. Real weight loss looks like 2–3 weeks of progress, a 2–3 week plateau, more progress, another plateau. Trust the trend over weeks, not the daily scale reading. The 7-day rolling average is more useful than daily numbers.

How to track progress beyond the scale

Track at least three metrics beyond scale weight: waist circumference, how clothes fit, and strength progression in the gym. These are the three most reliable indicators of whether the intervention strategy is working in this age range.

The reason scale weight is misleading at this life stage: a woman who gains 1kg of muscle and loses 1.5kg of fat will show only a 0.5kg drop on the scale, but her body composition has improved meaningfully. Waist will be smaller, clothes will fit better, strength will be higher. The scale undersells the change.

The metrics worth tracking, ranked by usefulness:

• Waist circumference (monthly). Addresses the visceral fat that drives health risk; should drop 1–3cm over 12 weeks
• Clothes fit (monthly). Pick one specific item and try it on monthly
• Strength progression (fortnightly). Track key lifts; should be adding 1–2.5kg every 2–3 weeks on most lifts
• Sleep quality (daily). Subjective 1–10 score; weekly average should trend up
• Energy across the day (daily). Subjective 1–10 score; less afternoon crash
• Resting heart rate (daily). Trending down means improving fitness; spike of 5+ bpm signals under-recovery
• Body fat percentage via DEXA (every 12 weeks). Optional but precise; shows fat-vs-lean composition change
• Scale weight (weekly, 7-day rolling average). One signal among several, not the only one

The pragmatic combination for this age range: waist monthly, strength weekly, sleep and energy daily, scale weight once a week as a 7-day rolling average. The combination protects against quitting a working programme out of impatience with scale weight that hasn’t caught up with body composition change yet.

A sample 12-week menopausal weight loss programme

Here’s a concrete 12-week template for a 65kg woman in perimenopause aiming to lose 4–6kg through the protocol above. This isn’t a rigid prescription. It’s a worked example of how the components fit together.

The weekly schedule for each phase

The training schedule stays roughly consistent across phases; what changes is the calorie deficit and the optional addition of HIIT in Phase 2. Below is a typical week.

The Saturday/Sunday maintenance days are deliberate. The partial “refeed” effect supports thyroid function, leptin levels and training performance for women running deficits longer than 4 weeks. It also tends to reduce psychological burnout from the deficit.

Common menopause weight loss mistakes

The five most common menopause weight loss mistakes I see: cutting calories too aggressively, doing more cardio instead of strength, doing more high-intensity work, trying to lose weight too fast, and ignoring the sleep variable.

Mistake 1: cutting calories aggressively. Women who try to lose weight at 1,000–1,200 kcal/day in midlife reliably lose disproportionate lean mass, drop their metabolic rate further, raise their cortisol, and regain the weight within 6–12 months. Usually with worse body composition than they started. The fix: 300–500 kcal/day deficit, never lower. If you’re tempted to go deeper, you’re making the problem worse.

Mistake 2: doing more cardio instead of strength. The intuitive response to weight gain is “I need to do more cardio,” but the Capel-Alcaraz 2022 systematic review consistently found resistance training outperforms equivalent cardio for body composition in postmenopausal women [1]. The fix: prioritise strength; cardio is supportive, not primary.

Mistake 3: doing more high-intensity work. Five HIIT sessions per week often produces more central fat accumulation in this age range, not less, because of the cortisol response (Hackney 2006) [5]. The fix: cap HIIT at 1–2 sessions per week with 72+ hours between sessions; make the rest of the cardio Zone 2.

Mistake 4: trying to lose weight too fast. Targets like “lose 10kg in 2 months” require deficits that reliably backfire. The fix: target 5–10kg over 5–6 months. Slower is more sustainable and protects body composition.

Mistake 5: ignoring sleep. Most weight loss programmes assume normal sleep. Most women in perimenopause aren’t getting normal sleep. Spiegel 2004 demonstrated the appetite-hormone disruption from sleep loss is significant; trying to sustain a deficit while under-sleeping fights your own physiology [6]. The fix: address sleep directly. HRT consideration, CBT-I, sleep hygiene basics. Before or alongside the weight loss protocol.

Programmes that support menopausal weight loss

For full programme rankings see our best strength training app for women, our best workouts for perimenopause, and our comparison pages like Burn360 vs Pvolve.

Frequently Asked Questions

Where the evidence is still evolving

Optimal protein intake for postmenopausal women specifically

The Phillips 2016 recommendation of 1.4–2.0g protein per kg body weight per day is well-evidenced for older adults broadly. Whether postmenopausal women specifically benefit from higher intakes (1.6–2.2g/kg/day) given the hormonally-driven anabolic resistance is suggested by some emerging work but not yet definitively established.

HIIT vs Zone 2 ratio for menopausal fat loss

Maillard 2018’s meta-analysis showed HIIT outperforms moderate-intensity continuous training for visceral fat reduction in postmenopausal women, but the magnitude is modest and individual cortisol response varies substantially. The optimal ratio of HIIT to Zone 2 in this population is not well-characterised.

The role of GLP-1 medications in long-term outcomes

GLP-1 medications produce significant short-term weight loss but the long-term outcomes (1+ year off the medication) are still being characterised. Initial data suggests substantial regain when medication stops without continued lifestyle intervention, but the menopause-specific picture is still developing.

Diet break / refeed protocols in this population

Trexler 2014’s metabolic adaptation review supports diet break structures for sustainable longer-term weight loss, but the optimal frequency and structure for postmenopausal women specifically is not established. Practical experience suggests 1–2 maintenance days per week works well; whether a full diet-break week every 4–6 weeks adds further benefit is uncertain.

Glossary of terms used in this guide

References

1. [1] Capel-Alcaraz AM, García-López H, et al. Effects of resistance training on body composition and physical function in postmenopausal women: a systematic review and meta-analysis. 2022. https://pubmed.ncbi.nlm.nih.gov/35055015/
2. [2] Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 2016;41(5):565-572. https://pubmed.ncbi.nlm.nih.gov/26960445/
3. [3] Lovejoy JC, Champagne CM, de Jonge L, Xie H, Smith SR. Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 2008;32(6):949-958. https://pubmed.ncbi.nlm.nih.gov/18458870/
4. [4] Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions, 2009;9(4):186-197. https://pubmed.ncbi.nlm.nih.gov/19949277/
5. [5] Hackney AC. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism, 2006;1(6):783-792. https://pubmed.ncbi.nlm.nih.gov/16645310/
6. [6] Spiegel K, Tasali E, Penev P, Van Cauter E. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Annals of Internal Medicine, 2004;141(11):846-850. https://pubmed.ncbi.nlm.nih.gov/15583226/
7. [7] Westcott WL. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 2012;11(4):209-216. https://pubmed.ncbi.nlm.nih.gov/22777332/
8. [8] Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 2014;24(2):127-138. https://pubmed.ncbi.nlm.nih.gov/24092765/
9. [9] Aragon AA, Schoenfeld BJ. Magnitude and composition of the energy surplus for maximizing muscle hypertrophy: implications for bodybuilding and physique athletes. Strength & Conditioning Journal, 2020;42(5):79-86. https://pubmed.ncbi.nlm.nih.gov/32341652/
10. [10] Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition, 2014;11(1):7. https://pubmed.ncbi.nlm.nih.gov/24571926/
11. [11] Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Medicine, 2018;48(2):269-288. https://pubmed.ncbi.nlm.nih.gov/29127602/
12. [12] Salpeter SR, Walsh JM, Ormiston TM, Greyber E, Buckley NS, Salpeter EE. Meta-analysis: effect of hormone-replacement therapy on components of the metabolic syndrome in postmenopausal women. Diabetes, Obesity and Metabolism, 2006;8(5):538-554. https://pubmed.ncbi.nlm.nih.gov/16918589/
13. [13] Wilding JPH, Batterham RL, Calanna S, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1). New England Journal of Medicine, 2021;384(11):989-1002. https://pubmed.ncbi.nlm.nih.gov/33567185/
14. [14] Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. 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. https://pubmed.ncbi.nlm.nih.gov/28975661/
15. [15] British Menopause Society. Tools for clinicians: exercise and the menopause. https://thebms.org.uk/publications/tools-for-clinicians/
16. [16] The Menopause Society. Exercise during and after menopause. https://menopause.org/patient-education/menopause-topics/exercise
17. [17] NHS. Physical activity guidelines for adults aged 19 to 64. https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

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