Resistance Training for Menopause

Overseen By Instructor of Medicine

Age: 18+

Sex: Female

Trial Phase: Academic

Sponsor: Stanford University

Disqualifiers: Regular strength training, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: Unknown

Duration: 3 months

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial tests a new, convenient method to help women going through menopause maintain strength at home. It compares the effectiveness of short, daily "snacks" of resistance training (also known as strength training) with longer, weekly sessions. The trial targets women who haven't had a period in a year, were born female, and aren't already engaging in regular strength workouts. The goal is to determine if these plans are easy and enjoyable to follow, aiding in the prevention of muscle and bone loss during menopause. This study offers a unique opportunity to explore innovative strength-building strategies tailored for menopausal women, potentially enhancing well-being from the comfort of home.

Will I have to stop taking my current medications?

The trial information does not specify whether you need to stop taking your current medications.

What prior data suggests that this resistance training is safe for menopause-aged women?

Research shows that resistance training is generally safe for middle-aged and postmenopausal women. Studies have found that using free weights during these exercises can safely boost strength and muscle size in these groups. In previous research, participants reported few negative effects or dropouts, indicating that the exercises were well-tolerated. Additionally, resistance training has improved physical abilities during menopause, such as a 19% increase in hip function. This suggests that resistance training can be a safe and effective way to enhance strength and function for women experiencing menopause. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about the resistance training approach for menopause because it offers flexibility and accessibility that current treatments, like hormone replacement therapy and lifestyle modifications, may lack. The "Shorter Resistance Training: Stronger Snacks" method breaks exercises into small, manageable segments that can fit into a busy day, making it easier for women to maintain consistency. Meanwhile, the "Single Session Resistance Training: Stronger Sessions" approach provides structured, home-based workouts that don't require a gym membership. Both methods empower women to strengthen their bodies at home, offering a potentially transformative way to manage menopause symptoms.

What evidence suggests that this trial's resistance training methods could be effective for menopause?

Studies have shown that resistance training can greatly benefit menopausal women. Research indicates that even short and low-intensity workouts can improve strength, balance, and body shape. This trial will compare two methods of resistance training: the "Shorter Resistance Training: Stronger Snacks" arm, which breaks up exercises into shorter segments throughout the day or week, and the "Single Session Resistance Training: Stronger Sessions" arm, which involves three weekly sessions. Both methods have positively affected bone strength and hormone levels, which are important during menopause. Overall, different types of resistance training can help manage the physical changes that accompany menopause. ^{4 6 7 8 9}

Are You a Good Fit for This Trial?

This trial is for women going through menopause who are interested in an at-home strength training program. Participants should be willing to train regularly and have no prior regular strength training routine. Specific eligibility details aren't provided, but typically participants must be healthy enough for physical activity.

Inclusion Criteria

English speaking

I have not had a period for one year or am considered menopausal.

I was assigned female at birth.

Exclusion Criteria

I cannot do exercises that require lifting weights.

Currently performing regular strength training activities or exercise

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Treatment

Participants engage in a 3-month home-based strength training intervention, either in single sessions or 'snack' segments

3 months

Remote monitoring and support

Follow-up

Participants are monitored for adherence, feasibility, and acceptability of the intervention

4 weeks

What Are the Treatments Tested in This Trial?

Interventions

• Resistance Training

Trial Overview The study is testing a new home-based resistance training program designed specifically for menopausal women. It uses bands and expert guidance to help overcome common barriers like time constraints, safety concerns, and lack of knowledge about exercises.

How Is the Trial Designed?

Group I: Single Session Resistance Training: Stronger Sessions Experimental Treatment 1 Intervention

Home-based strength training exercises would be broken up into 3 weekly sessions throughout the week.

Group II: Shorter Resistance Training: Stronger Snacks Experimental Treatment 1 Intervention

Home-based strength training exercises would be broken up into shorter segments throughout the day or week (e.g. a "snack" might be 3 sets of body-weight or band-based squats).

Who Is Running the Clinical Trial?

Stanford University

Lead Sponsor

Trials

2,527

Recruited

17,430,000+

Published Research Related to This Trial

Whey protein supplementation combined with resistance training significantly improves biceps curl strength and lower limb lean mass in postmenopausal women, based on a meta-analysis of 10 studies.

Without resistance training, whey protein does not provide significant benefits for muscle strength or lean mass, and it may even negatively impact dietary protein intake.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Kuo, YY., Chang, HY., Huang, YC., et al.[2022]

Resistance training (RT) can significantly improve muscle mass, muscle strength, and functional fitness in women aged around 67 years, based on a review of 38 studies involving 2519 participants.

Incorporating dietary manipulation alongside resistance training may enhance these positive outcomes, suggesting that a combined approach could be particularly beneficial for peri- to postmenopausal women.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The impact of resistance training on body composition, muscle strength, and functional fitness in older women (45-80 years): A systematic review (2010-2020). Ransdell, LB., Wayment, HA., Lopez, N., et al.[2022]

A study involving 141 early postmenopausal women showed that a 1-year resistance training program significantly increased bone mineral density (BMD) at the lumbar spine, with increases of +0.43% for non-HRT users and +0.70% for HRT users, demonstrating the efficacy of exercise in preventing bone loss.

Resistance training was found to be as effective as hormone replacement therapy (HRT) in preventing bone loss, and combining HRT with resistance training did not provide additional benefits, suggesting that exercise alone can be a powerful strategy for maintaining bone health in postmenopausal women.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The effects of hormone replacement therapy and resistance training on spine bone mineral density in early postmenopausal women. Maddalozzo, GF., Widrick, JJ., Cardinal, BJ., et al.[2013]

Citations

1. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC11801421/

A Novel Low-Impact Resistance Exercise Program Increases ... We aimed to investigate whether a novel low-impact resistance exercise program could improve strength, balance, and body composition

2. journals.sagepub.com journals.sagepub.com/doi/10.1177/17455057251361243

and perimenopausal women: A randomized pilot trial Therefore, the lack of strength training may contribute to the weight gain associated with menopause. Studies examining behavioral ...

3. nature.com nature.com/articles/s41598-024-69073-4

Minimal dose resistance training enhances strength ... The present study's findings show that, in menopausal women, the low-volume training proposed by the minimal dose RT was efficient in improving ...

4. mdpi.com mdpi.com/2077-0383/12/2/548

The Efficacy of Strength Exercises for Reducing ... The results showed improvements in the strength of the legs and pelvic floor, physical activity, bone density, metabolic and hormonal changes, heart rate and ...

5. news.exeter.ac.uk news.exeter.ac.uk/faculty-of-health-and-life-sciences/first-of-its-kind-study-shows-resistance-training-can-improve-physical-function-during-menopause/

First-of-its-kind study shows resistance training can ... First-of-its-kind study shows resistance training can improve physical function during menopause · 19-percent increase in hip function and lower ...

6. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC10559623/

Resistance training alters body composition in middle ... RT with free weight is safe and effective for middle-aged women to increase 1-RM. Hypertrophy effects were found exclusively in pre-menopausal women.

7. sciencedirect.com sciencedirect.com/science/article/pii/S1279770724004366

Analysis of combinatory effects of free weight resistance ... This study demonstrates that RT with free weights is a safe method to increase strength and SMM in postmenopausal women. As in previous studies, no high dropout ...

8. clinicaltrials.gov clinicaltrials.gov/study/NCT01987778

Health Effects of Resistance Training on Postmenopausal ... Muscle strength will be evaluated in the intervention group with 8 repetition maximum (8 RM) tests for the major muscles in the extremities. Baseline to 15 ...

9. nature.com nature.com/articles/s41598-025-11076-w

Effects of resistance training and aerobic ... This study investigated the effectiveness of a resistance and aerobic training model among 71 middle-aged participants aged 30–60 (mean age ...