Best exercises: How lifting weights lower blood pressure, keep heart healthy during menopause

Weight training fitness benefits: Weight training just two to three times a week can bring noticeable reductions in both systolic and diastolic blood pressure (Image: Canva)

Menopause is a normal life stage. But for many women, it brings new challenges like hot flushes, weight gain, mood changes and rising blood pressure. The drop in oestrogen affects blood vessel flexibility, increasing heart health risks. But studies suggest that a simple, practical habit, weightlifting, can make a real difference. Done safely and regularly, it’s a powerful tool to help keep blood pressure in check and support wellbeing.

The risk of high blood pressure rises sharply after menopause, with hormonal changes affecting how blood vessels function. “Oestrogen protects the arteries, and once levels drop, we often see a steep rise in blood pressure. ,” says Dr Mannan Gupta, Chairman & HOD of Obstetrics & Gynaecology, Elantis Healthcare. “This can lead to higher chances of heart disease or stroke, but the good news is that movement, particularly resistance training, can help reduce those risks,” he adds

While many turn to walking or cardio for fitness, resistance training targets muscles. It’s especially vital as women naturally lose muscle mass with age. “By strengthening the muscles, women can improve circulation, lower stress levels, and even help their body process sugars more effectively. It lends a healthier metabolism, more stable hormones and, crucially, reduced blood pressure,” says Dr Gupta.

Also read | What is menopause, signs and symptoms of this natural transition, expert tips to manage

The expert shares the following 10 health benefits of resistance training during menopause:

• Lowers blood pressure: Weight training just two to three times a week can bring noticeable reductions in both systolic and diastolic blood pressure

• Supports heart health: Improving circulation and reducing arterial stiffness with strength exercises makes it easier for the heart to pump blood efficiently.

• Keep bones stronger: As bone density naturally drops during menopause, resistance workouts stimulate bones to stay stronger, reducing the risk of fractures.

• Maintains muscle mass: Muscle loss speeds up with age, but strength training helps preserve lean mass, which supports mobility and balance.

• Boost metabolism: Muscle burns more calories than fat, so lifting weights helps keep your metabolism active even when at rest.

• Regulates blood sugar: Improved insulin sensitivity through resistance training helps prevent sudden spikes or drops in blood sugar levels.

• Eases menopausal symptoms: Women report fewer hot flushes, better energy levels and a stronger sense of control over their health when training regularly.

• Improves your mood: Strength training naturally reduces cortisol, the stress hormone, while boosting mood-boosting chemicals like dopamine and serotonin.

• Helps you sleep better: Many women struggle with sleep during menopause, but lifting weights can help you fall asleep faster and rest deeper.

• Makes you fee more confident: Feeling physically strong builds mental confidence, something many women find empowering during midlife transitions. He says is advisable to consult a fitness professional or doctor prior to beginning a resistance training regimen.