> At a Glance
> – Sarah Baldassaro, 52, now stronger than in her 30s after swapping cardio for weights
> – Menopause triggers bone loss-strength training combats estrogen-driven decline
> – No equipment? Pushups, squats, even standing from chair build muscle
> Why it matters: Resistance training protects bones, balance, and weight after 50
Sarah Baldassaro turned 50 and rewound her fitness clock. Today she lifts 20 lb dumbbells and feels stronger than in her early 30s, proving menopause isn’t a finish line.
The Science
Estrogen drops post-menopause, accelerating bone loss and muscle shrinkage. Resistance training reverses both by signaling bone-building cells every time muscle pulls on bone.
Dr. Christina DeAngelis calls strength work “underestimated” yet powerful for weight control and New Year goals.
Your Starter Kit
Equipment optional-work close to muscle failure:
- 6-30 reps per set
- 5-20 lb weights (beginners start low)
- 3×/week impact jumps (step-ups, rebound jumps)
No weights? Try:
- Pushups, squats, lunges
- Situps, crunches, planks
- Chair rises (coordination bonus)
Balance add-ons:
- Tai chi, yoga
- 30-sec single-leg stand (toothbrush timer)
Age Timeline
| Age | Event |
|---|---|
| 25-30 | Bone mass peaks |
| 40+ | Slow decline starts |
| 50+ | Sarah’s turnaround |
Baldassaro’s advice: “Don’t wait.”
