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Why Strength Training (Not Cardio) is The Secret Weapon for Vegan Women in Menopause

Writer's picture: Nancy Leeds GribbleNancy Leeds Gribble

Updated: 3 days ago




For decades, the fitness world has sung the praises of cardio as the go-to for weight loss and overall health. From endless hours on the treadmill to high-intensity spin classes, many women have been led to believe that sweating it out with cardio is the golden ticket to feeling and looking their best.

But here’s the thing: for my plant-based woman in menopause, this old-school advice is not just outdated—it could be holding you back from feeling vibrant, strong, and fully in charge of your body.

As a plant-based health, hormone and fat loss coach, I’ve seen firsthand (and experienced it myself) how prioritizing strength training over cardio is a game-changer for women navigating menopause. In today's blog, we’ll unpack the myths, review the science, and lay out a practical plan to help you build muscle, boost your metabolism, and thrive in this powerful stage of life.


The Cardio Myth: Why More Isn’t Always Better

Why Cardio Became the Holy Grail

Cardio has long been seen as the best way to lose weight and stay fit. And don’t get me wrong—activities like running, cycling, and my personal favorite, dance workouts, absolutely have benefits, especially for cardiovascular health. But relying on cardio alone is not the most effective or sustainable approach and isn't going to help you transform your body or age functionally fit.


The Problem with Excessive Cardio

Here’s where things get tricky:

Muscle Loss & Slower Metabolism – Menopause already comes with a natural decline in muscle mass. Pairing that with too much cardio (especially long-duration sessions) can break down muscle, leading to a slower metabolism.

Increased Cortisol = Stubborn Belly Fat – Long cardio sessions spike cortisol, the stress hormone that can lead to increased fat storage—especially in the midsection.

Bone Density Decline – Menopausal women face a higher risk of osteoporosis, and excessive cardio (without strength training) does little to combat bone loss.


Why Strength Training Is a Must for Plant-Based Women in Menopause

1️⃣ Boosts Metabolism & Burns Fat (Even at Rest!)

One of the biggest advantages of strength training? It builds muscle, which in turn boosts your resting metabolic rate. That means you’ll burn more calories throughout the day—even when you’re not working out.

📌 Fact: A study published in the Journal of Applied Physiology found that strength training increases post-exercise calorie burn (also known as EPOC) more effectively than cardio.


2️⃣ Protects Bone Health & Prevents Osteoporosis

Strength training doesn’t just build muscle—it strengthens bones too. By doing weight-bearing exercises, you stimulate bone growth, reducing the risk of osteoporosis and fractures.

🌱 Plant-Based Bonus: A well-balanced vegan diet rich in calcium, magnesium, and vitamin D (hello, leafy greens and fortified plant milks!) pairs beautifully with strength training to keep bones strong.


3️⃣ Supports Hormone Balance & Reduces Stress

Menopause = major hormone shifts. Strength training can help stabilize hormones by:

Reducing cortisol (goodbye, stress-related belly fat!)

Boosting growth hormone & testosterone (hello, lean muscle & fat loss!)

Regulating insulin to keep blood sugar levels steady

💡 Insider Tip: Strength training combined with protein-rich, plant-based meals (think seitan, tofu, and tempeh) optimizes hormone balance and muscle recovery.


4️⃣ Enhances Mental Health & Confidence

Strength training isn’t just about how your body looks—it’s about how you feel. Women who lift feel more confident, capable, and in control.

Studies show that resistance training can reduce symptoms of anxiety and depression, improve mood, and even enhance brain function (goodbye, brain fog!).


How to Get Started with Strength Training (Even If You’re a Beginner!)

Step 1: Start with the Basics

You don’t need fancy machines or a gym membership to build strength. Some of the best tools to get started include:

✔️ Dumbbells – Perfect for progressive overload and muscle-building.

✔️ Resistance Bands – Travel-friendly and perfect for accessory exercises.

✔️ Kettlebells – Great for explosive movements and full-body strength.

✔️ Bodyweight Exercises – Squats, lunges, and push-ups are incredibly effective.


Step 2: Follow This Simple Strength Routine

🏋️‍♀️ 3x Per Week Routine – Perform each move for 3 sets of 10-12 reps.

🔥 Squats – Strengthens legs, glutes, and core

🔥 Push-Ups – Builds upper body & core strength

🔥 Bent-Over Rows – Targets back and arms

🔥 Plank – Core stability and endurance

🔥 Lunges – Enhances leg strength and balance

💡 Pro Tip: Be sure to also include those 10k daily steps.


How to Maximize Strength Training as a Vegan Woman in Menopause

🌱 Prioritize Plant-Based Protein – Aim for 25-30g of protein per meal to support muscle growth and recovery.

Great sources:

✔️ Seitan

✔️ Tofu & Tempeh

✔️ Lentils

✔️ Plant-Based Protein Powders

💧 Stay Hydrated 

😴 Optimize Recovery – Sleep is essential for muscle repair. Strength training improves sleep quality, so prioritize 7-9 hours per night.


Little-Known Strength Training Perks for Menopausal Women

Boosts Metabolism – Burns calories long after your workout ends. 

Protects Joints & Prevents Pain – Strengthens connective tissue and reduces joint pain.

Improves Sleep – Helps regulate sleep patterns and reduces menopause-related insomnia.Enhances Balance & Flexibility – Lowers the risk of falls and injuries.


The Bottom Line: Strength Training Is Non-Negotiable for Thriving in Menopause

If you’re a vegan or plant-based woman navigating menopause, embracing strength training over cardio is one of the best things you can do for your body. It builds strength, preserves muscle, balances hormones, and boosts metabolism—all while keeping you strong, lean, and empowered.


Ready to take your strength to the next level? Join The Bodymap Method, my personalized program designed to help plant-based women thrive in menopause.

Let’s nourish, lift, and grow together!

Xo,

~Nancy


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