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The menopausal transition is connected with accelerated bone loss and age-related declines in lean muscle mass, raising the risk of osteoporosis and functional impairment.
In peri- and early post-menopausal women, 9 months of supervised heavy strength and impact training improves lean mass, muscle strength, leg power, lumbar spine BMD, and menopausal symptoms.
The menopausal transition is connected with accelerated bone loss and age-related declines in lean muscle mass, raising the risk of osteoporosis and functional impairment. Although exercise is recommended to preserve musculoskeletal health, limited evidence exists on the effects of heavy strength and impact training in peri- and early post-menopausal women. Hence, the Strength Training for Osteoporosis Prevention during Early Menopause (STOP-EM) trial assessed the feasibility and musculoskeletal benefits of this exercise approach.
The STOP-EM study was a randomized, waitlisted controlled feasibility trial conducted in Canada. In total, 40 women (aged 45–60 years) who were peri- or early post-menopausal were randomized to either a 9-month supervised exercise program (n=20) or a waitlisted control group (n=20).
The intervention consisted of twice-weekly progressive heavy resistance training performed at 80–85% of one-repetition maximum (1RM) combined with impact exercises using drop landings. Prespecified outcomes were total body lean mass, muscle strength, leg power output, and areal bone mineral density (aBMD).
The mean participant age at baseline was 52.9±4.1 years. Overall, 47.5% were in the peri-menopausal stage, while 7.5% were using menopausal hormone therapy. All 20 participants in the intervention group and 18 of 20 participants in the waitlisted control group completed follow-up assessments. After 9 months, one-repetition maximum strength elevated by 12.6% to 30.5% across the shoulder press, chest press, deadlift, and back squat exercises.
Compared with the waitlisted control group, the intervention group illustrated better improvements in total body lean mass (between-group difference: 0.90 kg), absolute leg power output (97 W), and lumbar spine aBMD (0.020 g/cm²). Improvements in menopausal symptoms were also noted following the intervention.
Supervised heavy strength and impact training produced meaningful improvements in muscle and bone health while alleviating menopausal symptoms in peri- and early post-menopausal women. The intervention appeared feasible and showed promise as a non-pharmacological strategy to preserve musculoskeletal health during the menopausal transition. These encouraging findings warrant confirmation in larger trials.
Bone Reports
Preventing muscle and bone loss in peri-menopausal and early post-menopausal females with heavy strength and impact training: Results from the STOP-EM randomised waitlisted controlled feasibility trial
Patrick W. Whitman et al.
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