Hannah sent me this question on Facebook: ”I’m thinking about strength training but I’m worried about my joints.”

She’s been thinking about trying strength training for a few years, she’d worked her way through all the conflicting information and decided it was worth a go – but she was worried about how her joints would respond.

She already had various aches and pain.

She hadn’t been ‘officially’ active since having her kids.

And although she’d never broken anything herself, her mum had gone through a broken hip and arthritis – so the last thing she wanted to do was increase her chances of either of those!

I totally get why strength training can sound so intimidating.

We’ve all heard the “careful how you lift that” narrative.

And who wants a dodgy back or an achey hip or knee holding them back once they’re past 40?

Luckily, I was able to put Hannah’s mind at ease.

Not only does strength training improve our muscle and bone density, those stronger muscle and bones will then support joints more easily than they would without that extra support.

Joints and Strength Training

If you’ve been hesitant to start strength training for similar reasons, here’s what you need to know:

Strength training doesn’t just build muscle, it essentially creates a protective system for your joints. When done properly, strength training:

• Builds stronger muscles which then better support your joints
• Builds bone density that reduces fracture risk
• Improves joint stability, because you have more muscular control
• Adds to the health of cartilage and connective tissues

Why Perimenopause Makes Strength Training Essential

During perimenopause (which starts for most people in their 40s), your body goes through significant changes that make strength training even more crucial:

1. Oestrogen decline accelerates bone loss, which increases your fracture risk
2. Muscle mass naturally decreases at this time of life, reducing joint support
3. Joint stability can decrease, making injuries more common and balance generally worse

Just 1-2 hours of properly structured strength training weekly can counteract these changes.

Starting Safely: How to Protect Your Joints

If you’re concerned about joint safety while strength training, follow these guidelines:

• Start with bodyweight exercises to master proper form
• Work with a coach who understands perimenopause and proper progression
• Start with 1-2 sessions a week, giving yourself plenty of recovery time
• Focus on compound movements that work a few muscle groups together at the same time to get the most bang for your buck
• Listen to your body – you’ll know the difference between discomfort that’s building strength, and pain that could make you feel worse. Trust yourself.

To sum up…

The best protection for your joints isn’t avoiding strength training – it’s starting strength training properly. The stronger your muscles become, the better supported your joints will be.

As I told Hannah, the very thing she was afraid might harm her joints is actually their best protection during her 40s and beyond.

Ready to get started with joint-friendly strength training? Book a consultation call to discuss how we can build a programme specifically designed for your body’s needs during perimenopause, or check out the options below.

1. Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
2. Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
3. Explore personalised support options:
   • 1:1 Coaching: Get the same personalised approach that transformed Hannah’s fitness journey, tailored specifically to your needs, schedule, and goals.
   • Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.