Muscle, Menopause, and Marketing

Aging isn’t gentle. Even those who train consistently for decades eventually see a decline in muscle and strength. That’s the nature of biology. But for people who never built a strong foundation—never lifted, played sports, or trained regularly for endurance—the losses come earlier and sharper.

And the consequences are real. Less muscle means less balance, less stability, and more risk of falls or injuries.

What once felt like a small inconvenience—difficulty getting out of a chair, needing to use the handrail on stairs—can snowball into a true loss of independence.

For women, the menopause transition adds another layer. Hormonal changes mean it becomes much harder to build and maintain muscle than it would have been years earlier. Many enter this stage without a history of strength training, so they’re not only starting from behind, but they’re trying to climb uphill as the terrain gets steeper.

That’s why a pair of studies over the past couple of years have been interesting. The first, from 2023, compared untrained pre- and postmenopausal women in a 10-week resistance training program. Both groups improved strength in lifts like the squat and bench press, but only the premenopausal women added muscle size and lean body mass. The postmenopausal group got stronger without growing much muscle.

That left an open question: if menopause slows muscle growth, can a different type of training help?

The Pvolve Study

A research team from the University of Exeter recently took a closer look at this, focusing on a program called Pvolve—a “low-impact resistance training” system that you may recognize from Jennifer Aniston’s endorsement.

Seventy women participated, spread across premenopause (average age: 46.7), perimenopause (52.3), and postmenopause (57.0). Half were assigned to Pvolve classes four times a week for 12 weeks; the other half continued their usual activity as a control group.

The workouts used Pvolve’s signature equipment—bands, balls, sliders, and their numbered floor mat. Sessions lasted 40 to 50 minutes and emphasized hip and shoulder strength, mobility, and balance.

The results were modest:

• Balance and flexibility improved slightly.

• Hip flexion strength rose about 20%.

• Hip abduction strength ticked up a little.

• Total lean body mass increased ~2%.

• Shoulder strength improved—but surprisingly, even the control group got stronger here.

• No measurable gains were seen in shoulder muscle size.

  
  

In short: the program delivered some improvements, but not the kind of muscle or strength gains you’d expect from traditional resistance training.

What This Means for Midlife Women

It’s tempting to dismiss the study as little more than clever marketing for a trendy program. And yes, one of the authors was on Pvolve’s advisory board, and the study leaned heavily into testing the exact movement patterns the company promotes. But the bigger picture is worth paying attention to.

For many women entering menopause, low-impact exercise feels approachable. It looks less intimidating than barbells, less punishing than boot camps, and more flexible than hour-long gym sessions. That’s a real benefit: the best program is always the one you’ll actually do.

But we also need to be clear about limitations.

A program like this can improve balance, stability, and confidence. It might ease fatigue and increase energy. But it will not maximize muscle growth or strength. If you want the strongest hedge against aging—preserving bone density, protecting joints, keeping metabolism higher—you need to include progressive strength training with resistance that challenges your muscles.

Takeaways

1. Low impact ≠ high results

   For joint-friendly activity, Pvolve or similar programs can be useful. But they don’t build the same foundation of strength that traditional lifting does. If visible results or stronger muscles are the goal, weights are still the most direct path.

   
   

2. Activity itself has value

   Even when results are modest, activity is medicine. Women in the study reported more energy and less fatigue. That matters, especially for people who feel sluggish heading into midlife.

   
   

3. Celebrity endorsements can mislead

   Jennifer Aniston is in great shape, but her body wasn’t built by Pvolve alone. Celebrities often market the program they use now, not the years of work that created their physique.

   
   

4. Industry-funded studies require discernment

   It’s not unusual for companies to sponsor research, and this one was peer-reviewed in a respected journal. Still, it’s important to notice how the deck was stacked—testing only muscles the program trains, measuring outcomes favorable to the brand.

   
   

The Bigger Lesson

There’s no magic program to “reverse” menopause. But there is a proven strategy: lift weights, move consistently, eat enough protein, and sleep. Muscle may be harder to build in your 50s and beyond, but it is far from impossible.

Every bit of effort now pays dividends for decades—helping you feel steady on your feet, resilient in your body, and capable in your daily life.

That’s a far greater payoff than any celebrity-endorsed bundle of bands and balls.

Closing Thoughts

Decades in this work have shown me one truth that never fails: everyone needs resistance training. We used to question it for the young, and women, but now it is hands down the undisputed king of exercise for pretty much everyone. Women in menopause too.

Your health is your wealth

–Michael Beiter

Personal Trainer

Nutrition, Sleep, Stress Management, and Recovery Coach

References

1. Isenmann, Eduard, Dominik Kaluza, Tim Havers, Ana Elbeshausen, Stephan Geisler, Katharina Hofmann, Ulrich Flenker, Patrick Diel, and Simon Gavanda. 2023. "Resistance Training Alters Body Composition in Middle-Aged Women Depending on Menopause - A 20-Week Control Trial." BMC Women's Health 23 (1): 526.

2. Svensen, Erika, Christopher P. Koscien, Nima Alamdari, Benjamin T. Wall, and Francis B. Stephens. 2025. "A Novel Low-Impact Resistance Exercise Program Increases Strength and Balance in Females Irrespective of Menopause Status." Medicine and Science in Sports and Exercise 57 (3): 501–13.