Can Lifting Weights Boost Libido During Menopause? | Papayya

We all know that menopause causes significant changes in a woman’s body, some more noticeable than others and others we simply don’t feel comfortable discussing, such is libido.

It is common to have a decrease in sexual desire, changes in arousal or vaginal dryness during perimenopause and menopause but, while hormonal fluctuations play an important role, they’re not the full story of it all as stress, sleep, emotional wellbeing and confidence can all influence sexual desire.

But what if I told you that strength training may offer benefits that go far beyond stronger muscles and can help you develop your libido again?

Connection between menopause and libido

Before looking at the benefits for exercise, it’s important to understand why sexual desire can change so much during menopause.

As women start going through menopause, hormone production changes and estrogen levels start to decline. Testosterone levels also change with age, although the relationship between testosterone and female sexual life is far more complex.

These hormonal changes contribute to several physical and psychological symptoms, such as:

• Vaginal dryness - reduced estrogen can affect vaginal tissue and natural lubrication, making sexual activity uncomfortable;
• Arousal changes - Some women experience changes in sexual responsiveness and sensitivity;
• Sleep disturbances - Night sweats and hot flashes can interfere with your sleep, leading to exhaustion;
• Mood changes - Anxiety, irritability and emotional fluctuations can affect intimacy and sexual interest;
• Changes in body confidence - Physical changes associated with menopause can influence how women feel about their bodies and sexuality.

According to research published in Sexual Medicine Reviews, sexual desire is influenced by a combination of various biological, psychological and social factors during menopause and addressing libido requires a holistic approach.

Can strength training boost libido?

Well, it can help but the relationship between both is often indirect.

Strength training does not guarantee an increase in libido, and there’s no evidence that lifting weights raises testosterone levels enough to improve sexual desire, however, exercise can positively influence several factors associated with sexual wellbeing.

 2025 review published in the International Journal of Nursing Practice examined eight studies that involved 1127 postmenopausal women and researchers found that exercising for 12 weeks showed improvements in sexuality and psychological menopausal symptoms, suggesting that regular physical activity may help women maintain a healthier relationship with their bodies and sexual wellbeing during this stage of life.

Strength training to support hormonal and metabolic health

As estrogen levels decline, women can experience changes in body composition, muscle mass and metabolic health. These changes can affect energy levels, physical performance and overall quality of life. Strength training can help counteract some of these effects by stimulating muscle development and supporting metabolic function.

Resistance exercising provides the stimulus needed to preserve strength and functional independence.

But where does testosterone work?

Testosterone plays a role in women’s sexual function, muscle maintenance and overall physiology. Although exercise can produce temporary hormonal responses, current evidence states that strength training does not reliably increase women’s testosterone levels enough to treat low libido.

Strength training to improve blood flow and cardiovascular health

Sexual arousal is a physiological process that involves the nervous and cardiovascular systems. Healthy blood circulation plays an important role in genital arousal and sexual response, making cardiovascular health an important part of sexual wellbeing.

Resistance training contributes to better cardiovascular health, particularly when combined with aerobic exercise and regular physical activity supports circulation, helps maintain healthy blood pressure and improves overall physical fitness.

While these benefits do not guarantee improved genital blood flow or sexual desire, they contribute to the wider physiological conditions that support sexual health.

In other words, taking care of your health is also taking care of part of your libido.

Building confidence and improving body image

Well, not every benefit of lifting weights can be measured through physical performance and the way women feel about their bodies can highly influence their relationship with intimacy.

Menopause can bring changes in weight distribution, muscle tone and skin elasticity and, for some women, these changes can affect self-esteem and body image.

As you become stronger, complete exercises that once felt difficult and notice improvements in your abilities, your perception of what your body can do may change. This can contribute to:

• Greater self-confidence
• A stronger sense of independence
• Improved body image
• Greater satisfaction with physical progress
• A more positive relationship with your body.

Feeling comfortable and confident in your own body can contribute to a healthier intimate life, although confidence alone cannot resolve every cause of low sexual desire.

Improving sleep, mood and energy levels

Sleep disturbances are among the most common challenges associated with menopause. Night sweats, hot flashes and hormonal changes can make it harder to get restorative sleep and overtime, poor sleep can contribute to fatigue, irritability and reduced interest in intimacy.

Strength training provides a structured way to stay physically active while developing muscle strength and functional capacity.

A review published in Menopause examined resistance training in postmenopausal women. Across 12 randomised clinical trials involving 452 participants, researchers found potential improvements in functional capacity and bone mineral density.

The authors also highlighted that the overall certainty of the evidence was low to very low, meaning further research is needed. 

Nevertheless, the findings reinforce the importance of resistance training as part of a healthy ageing strategy.

Maintaining muscle and bone strength after menopause.

The decline in estrogen associated with menopause can accelerate bone loss, increasing the importance of maintaining bone health. Resistance training places mechanical stress on muscle and bones, encouraging adaptations that help maintain strength and support bone health. It also helps preserve muscle mass, balance and mobility.

But why does this matter? Because maintaining physical independence can have a significant impact on quality of life as women age.

A stronger body can make everyday activities easier, improve confidence and help women remain active for longer, which is an important part of healthy aging.

Why personalized training matters during menopause

Some women feel energetic and physically strong, while others experience fatigue, joint discomfort, sleep disturbances or significant changes in their physical capacity. This is why individualised exercise is particularly important.

A workout that works well for one woman might not be appropriate for another and exercise selection intensity, recovery and progression should reflect each person’s circumstances.

At Papayya, the focus is on making personalised exercise guidance more accessible through live, 1-on-1 online sessions with certified personal trainers.

This way, women can work directly with a trainer who can observe their movements, correct their technique and adapt exercises to their fitness level and goals.

For women navigating menopause, this type of individual attention can help make strength training feel more manageable and sustainable.

It also removes some common barriers to exercise: travelling to a gym, finding time in a tight schedule or feeling uncomfortable exercising in front of other people. The main point is that it reinforces an idea that is often overlooked, which is that exercise should adapt to your body, not the other way around.

Can strength training replace medical treatment for low libido?

No. It can’t, but exercise can support sexual wellbeing.

Vaginal dryness and pain during intercourse associated with genitourinary syndrome of menopause may require medical treatment. Similarly, persistent low sexual desire that causes distress deserves an individual clinical assessment.

2024 recommendations from the Fifth International Consultation on Sexual Medicine discuss several evidence-based approaches to managing sexual dysfunction during menopause, including psychological interventions and, for appropriately diagnosed women, testosterone therapy, which is not a general solution for reduced libido and should be followed by an appropriate assessment. 

Bottom Line

The evidence shows that exercise can improve several aspects of women’s sexual wellbeing, however, strength training is not a direct hormonal treatment or a guaranteed libido booster.

It helps women maintain muscle, support cardiovascular health, improve confidence, preserve bone strength and build healthier habits, so perhaps, the most important benefit is the change in perspective.

Menopause does not mean the end of an active and fulfilling intimate life, but it is a new stage that deserves attention, understanding, and the right kind of support.

Sources

1. Metcalfe, K. B. & Meston, C. M. (2026). A scoping review of the biopsychosocial factors influencing sexual desire in menopause. Sexual Medicine Reviews, 14(1).
   Read the study
2. Karaahmet, Y. et al. (2025). Exercise and Sexuality in Women With Menopausal Symptoms: A Systematic Review and Meta-Analyses of Randomized Controlled Trials. International Journal of Nursing Practice.
   Read the study
3. Sá, K. M. M. et al. (2023). Resistance training for postmenopausal women: systematic review and meta-analysis. Menopause, 30(1), 108–116.
   Read the study
4. International Consultation on Sexual Medicine (2024). Genitourinary syndrome of menopause (GSM): recommendations from the Fifth International Consultation on Sexual Medicine. Sexual Medicine Reviews.
   Read the clinical review
5. The Menopause Society. Sexual Health.
   Read the resource
6. International Consultation on Sexual Medicine (2024). Evaluation and management of hypoactive sexual desire disorder in women. Sexual Medicine Reviews.
   Read the recommendations

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