top of page

Strength Over Stigma - Muscle Over Menopause: Why Midlife Women Must Reclaim Their Power Through Menopause

Updated: 2 days ago


Breaking the Silence: The Stigma Surrounding Menopause


Menopause might signal the end of our reproductive years…but it’s only the beginning of an even more powerful era. Yet despite being a natural biological transition and universal experience for half the population, menopause remains cloaked in silence, shame, and outdated stereotypes. The stigma, misunderstanding and lack of information surrounding menopause have real, tangible consequences. So…


It’s time to dismantle that stigma.

It’s time to flex more than just muscles.

It’s time to reclaim strength…physically, mentally and unapologetically…in midlife.


In this article, we’ll explore why menopause stigma persists, how it impacts women’s lives and why building physical strength is one of the most empowering things you can do during this transition.



Lack of Education and Awareness


Educational Gaps: 

Despite modern advances, menopause education is shockingly rare. A 2023 study published in Women's Health Reports found that 94.1% of postmenopausal women had never received education about menopause during their schooling and nearly half (49%) felt completely uninformed about it before experiencing symptoms themselves.¹


Desire for Early Education: 

The same study revealed that 77.6% of women believed menopause should be taught in schools, emphasizing the need for early and accurate information to better prepare future generations.¹



Emotional and Psychological Impact


Without proper education, stigma thrives…and the emotional toll is undeniable.


Feelings of Shame and Stigma:

A 2024 study in the Journal of Women’s Health reported that over a third (37.4%) of women reported feeling shame related to their menopause symptoms, while a staggering 82.7% of women experienced stigma associated with menopause.²


Mental Health Challenges: 

Another global survey by Astellas Pharma (2025) showed 65% of women reported negative psychological effects, with 41% experiencing anxiety and 33% reporting depression linked to menopause.³



Workplace Challenges: Silence Hurts Careers


what women say about menopause in the workplace

Taboo Topic:

Menopause remains a taboo topic in many professional settings, despite nearly 8 in 10 menopausal women participating in the workforce. Studies show that fear of stigma and lack of workplace support and understanding prevent many women from seeking help or accommodations.⁴


Impact on Careers:

This silence can impact productivity, confidence, and career advancement, further marginalizing midlife women at a time when they are often at the height of their skills, experience, and leadership potential.⁴





Media Matters: The Power of Representation


Negative Stereotypes:

Media portrayals often frame menopause in a negative light, associating it with decline and dysfunction, which reinforces societal stigma. A 2024 review published in Gender, Work & Organization found that menopause is often framed in media as a period of "decline," "loss," or "irrelevance"...rarely highlighting the strength, growth, or resilience that actually defines this life stage for so many women.⁵



Reclaiming Strength: Shifting the Narrative Through Education, Representation and Research


The stigma surrounding menopause is not just a social issue…it's a barrier to women's health, well-being, and empowerment. To dismantle it, we need a multi-pronged approach: education, representation, and research.


Education: Bridging the Knowledge Gap

Public Awareness and Early Education needs to start early. 94.1% of women report they were never taught about menopause during schooling, despite 77.6% believing it should be included in health education.¹ Teaching menopause alongside puberty would normalize this life stage from a young age.


Medical Training and Continuing Education

The deficiency extends into the medical community. A 2021 survey from Let's Talk Menopause found that 80% of OB-GYN residents felt ill-prepared to discuss menopause with patients.⁶ Comprehensive menopause education must be incorporated into medical school curricula, OB-GYN residency programs, primary care training and continuing education for all health care practitioners.


In addition, organizations like The Menopause Society provide certification programs and resources to ensure current healthcare providers can deliver evidence-based, compassionate menopause care.⁷


Representation: Changing the Narrative

Media representation is finally…FINALLY…beginning to tell a different story. We are beginning to see films, specials and events that champion the narratives that portray menopause as a phase of strength and growth through the transformational power of midlife. Here are just a few...


  • "An Oprah Winfrey Special: The Menopause Revolution" (2025) brought menopause into prime-time conversation, featuring celebrities like Halle Berry and Naomi Watts sharing their personal journeys, alongside top medical experts like Dr. Mary Claire Haver.⁸


  • The BALANCE Docuseries (coming soon to a streaming service near you!) documents the courageous, award-winning filmmakers’ real-life perimenopause journeys and explores the cultural, medical, and emotional realities women face.⁹


  • Let's Talk Menopause LIVE (year 1- NYC, year 2- Chicago, year 3- Dallas this past weekend!) is an annual event bringing together physicians, researchers, and advocates to educate and empower women.⁶


  • The SHIFT Event (April 2025) in Dallas...an inaugural educational event I co-chaired...was dedicated to closing gaps in women's midlife health, education and funding the future of menopause research.


You can support the completion of the Balance docuseries by visiting their website and by purchasing the online replay of The SHIFT: Perimenopause Unfiltered conference held in Dallas, Texas on March 29, 2025.


These media efforts are instrumental in normalizing menopause conversations and providing accurate information to the public.




Public Discourse: Encouraging Open Conversations


Encouraging open discussions about menopause in various settings...workplaces, communities, and healthcare environments…is vital. Initiatives like Let's Talk Menopause's public awareness campaigns and events create platforms for sharing experiences and information, fostering a supportive environment for women navigating this life stage.⁶


  • Normalize Menopause: Treat it as a natural life stage rather than a taboo subject.⁵

  • Empower Women: Provide resources and support to help women navigate this transition confidently.¹⁰

  • Implement Supportive Policies: Encourage workplaces and health systems to provide accommodations and care pathways for menopausal women.


Research: Closing the Critical Gap

Perhaps the most glaring issue? Research on perimenopause and menopause is dangerously lacking.


table showing lack of funding for menopause research

According to recent reports, less than 2% of medical research funding is allocated to women's midlife health, including menopause-related studies. And literally NOTHING was allocated specifically to Menopause until 2023!¹¹


Without robust research:


  • Symptoms remain misunderstood.

  • Treatments remain underdeveloped.

  • Women remain underserved.


Advocating for increased research funding and participating in studies when possible is essential to driving change for current and future generations.



woman holding a megaphone in pink chair shouting about menopause

How YOU Can Help Shift the Narrative

Use your MEGAPHONE to stay top of mind with members of Congress and state reps to leave no doubt that funding for menopause research is a PRIORITY!


U.S. Senate

Call or write your Senators to express support for the Advancing Menopause and Mid-Life Women’s Health Act.


U.S. House of Representatives

Call or write your Representatives to express support for the Menopause Research and Equity Act.


State Leadership

Call or write to urge your State Representative and Governor to establish an interagency council on menopause and designate and/or direct resources toward public university research (see New Jersey AB 3804, SB 2693)





From Policy to Personal Power: What You Can Do to Shift Your Own Narrative

While advocating for change at the national and state level is crucial, there’s also powerful work to be done closer to home...inside our own bodies, our homes, our gyms and our communities.


Because here’s the truth:

We can’t afford to wait for legislation to catch up before we start showing up for ourselves.


And one of the most radical things a midlife woman can do right now?


Build muscle.

Claim space.

Reclaim strength.


Let’s talk about what that looks like…




Strength Over Stigma: Why Building Muscle Matters


One important way we can reframe menopause is to start reclaiming our physical strength. And no, it's not just about looking toned or fitting into smaller jeans. Building muscle during and after menopause is a powerful act of rebellion against decline. Dr. Mary Claire Haver Includes strength training in her "nursing home prevention plan".


Strength training during menopause:


  • Reduces risk of osteoporosis, sarcopenia, and fractures

  • Boosts metabolism and insulin sensitivity

  • Decreases severity of menopause symptoms

  • Improves mood, confidence, and mental clarity

  • Reinforces a sense of control, capability, and resilience


New research confirms that women who engage in strength training 2–3x a week experience a 30% reduction in menopause symptoms, a 25% increase in bone density, and a 20% lower risk of cardiovascular disease compared to those who remain sedentary.¹

In short? Muscle isn't just a fitness goal, it's medicine for midlife.



How to Start Building Strength at Any Age


No matter your starting point, it’s never too late to begin (I have recently been taking my 78 year old mother with me to the gym!). Here’s how to reclaim your power through strength:


  • Start Light, Start Smart: Focus on mastering form with bodyweight or light dumbbells first.

  • Prioritize Consistency Over Intensity: Two to three full-body strength sessions a week can yield significant health benefits.

  • Incorporate Mobility and Balance Work: Helps to support joint health and prevent falls.

  • Fuel Your Muscles: Prioritize protein intake to support muscle repair and growth.

  • Find Empowering Community: Surround yourself with coaches and groups who celebrate midlife strength…not fear it.



Conclusion: Midlife Strength is a Revolution


Menopause is not a weakness to hide. It’s a chapter to be written in strength, resilience, and unapologetic power.


By lifting heavier…physically and metaphorically…we dismantle the stigma that has kept generations of women small, silent, and underserved.



a woman with weights, pickleball and models of fat and muscle

That’s why I created the Muscle Over Menopause Method...a science-backed, beginner-friendly strength training program designed specifically for midlife women. If you’ve ever felt overwhelmed, intimidated, or unsure of where to start, this is your invitation to learn the why and how behind strength training…with real tools, real science-backed programming for women in (peri)menopause, and zero bro-science.


May challenge graphic with kettlebells

And if you’re looking for a quick win this month, join us for the May Challenge- The Goblet Squat-A-Palooza...a fun, doable way to build lower-body strength, improve mobility, and boost confidence in under 5 minutes a day. You’ll be surprised what consistency + community can do.




Strength over stigma. Muscle over menopause. Power over shame. Your midlife revolution starts now. And trust me...it's going to be stronger, bolder, and more beautiful than you ever imagined.





References


  1. Whitfield, V., Gavin, A., & Logan, C. (2023). Perspectives on Menopause: A National Survey of Education, Awareness, and Needs. Women's Health Reports, 4(1), 120–129. doi.org/10.1089/whr.2022.0065

  2. Lewis, S., Crandall, C. J., & Greendale, G. A. (2024). Experiences of Stigma and Shame in Menopause: A Cross-Sectional Survey. Journal of Women's Health, 33(2), 123–132. https://doi.org/10.1089/jwh.2023.0185

  3. Astellas Pharma Inc. (2025). Breaking the Silence: Global Menopause Health Survey. https://www.astellas.com/en/stories/international-womans-day-2025

  4. Smith, R., & Brown, K. (2025). Menopause at Work: Stigma, Support, and Policy Gaps. Journal of Workplace Behavioral Health, 40(1), 45–62. https://doi.org/10.1080/10720537.2025.2465611

  5. Clarke, L. H., & Korolczuk, E. (2024). Menopause Representations in Media: A Systematic Review. Gender, Work & Organization, 31(2), 240–255. https://doi.org/10.1111/gwao.13021

  6. Let's Talk Menopause. (2021). Survey Report: OB-GYN Residency and Menopause Education. https://www.letstalkmenopause.org/statistics

  7. North American Menopause Society (NAMS). Certification and Education Programs. https://www.menopause.org/professionals/nams-candidate-certification-program

  8. Oprah Daily. (2025). Watch Oprah's New Menopause Special. https://www.oprahdaily.com/entertainment/tv-movies/a63901995/oprah-menopause-revolution-tv-special/

  9. Balance Docuseries. (2025). https://balancedocuseries.com

  10. AWIS (Association for Women in Science). Time for a Change: Removing the Stigma of Menopause. https://awis.org/removing-the-stigma-of-menopause

  11. NIH Funding Categories (2023). https://report.nih.gov/funding/categorical-spending#/


Comments

bottom of page