HRT & Strength Building: Why Women Need to Rethink Aging

Dr. Lisa Lawless, CEO of Holistic Wisdom
Clinical Psychotherapist: Relationship & Sexual Health Expert

hrt hormone therapy words with flowers and clock

Stay Sharp and Strong: How to Age Like a Total Boss

Picture this: You’re in your 80s, rocking life, maybe winning bingo championships or perfecting your banana bread recipe. Then, out of nowhere, a fall happens. Independence? Snatched away faster than your favorite pair of leggings on a clearance rack. Sounds dramatic, right? But this happens to hundreds of thousands of women every year, and it does not have to.

When I dive into the mountains of data and sift through all the recommendations from these agencies that are supposed to keep us healthy and thriving, I am floored—and not in a good way.

Where is the information about preventing diseases that hit women harder than men? Men get dementia, sure, but women get it way more often. And what do the experts suggest? Rolling up Grandma's rugs so she doesn’t trip. Seriously? That's the big solution?

Like Dr. Mary Claire Haver from The Pause Life (a fantastic resource for menopause), I agree that prevention is the best cure and waiting until we are so frail that are only option is to explore trip hazards is the kind of reactive, idiotic medicine that has been handed to women for far too long!

No one’s out here shouting about strength training, eating enough protein, or exploring HRT. It’s like they’re more worried about Grandma’s area rug than her brain health.

Here is the good news. You can take steps right now to rewrite the script. Let’s make strong, independent women at every age the norm because who has time to be frail when there are adventures to be had?

Why This Matters for Women

Being a woman sometimes feels like playing life on the expert level. Periods, childbirth, and juggling 15 things at once? Sure. Add aging into the mix with osteoporosis, muscle loss, and dementia, and you might feel like throwing in the towel. But here is the thing: you do not have to.

Eighty percent of osteoporosis cases affect women, which makes us twice as likely as men to break a bone. And if you think a broken bone is no big deal, consider this: after a hip fracture, up to 20 percent of women do not make it through the first year due to complications, and many lose their independence entirely.

When it comes to dementia, the stats are equally frustrating. Two out of three people with Alzheimer’s are women. That is over 4 million women in the United States alone. These stats are not just numbers. They are your “not today, aging” wake-up call.

Why Thin is Overrated

For years, society told us to get smaller. Smaller hips, smaller thighs, smaller everything. But here is the truth: being thin at the expense of muscle and bone strength is like having a fancy sports car with no engine. It might look nice, but it will not get you far.

It is time to stop shrinking and start building. Because being strong is not just about lifting heavy stuff or showing off biceps (although, let’s be honest, that feels awesome). It is about staying independent and living life your way.

How to Build Strength and Stay Sharp

You are not too old, too busy, or too anything to start making changes. Here is how to set yourself up for success.

Start Strength Training

Lifting weights is not just for gym bros or fitness influencers. It is your ticket to stronger muscles, tougher bones, and better balance. Studies show that women who strength train regularly can cut their risk of osteoporosis in half and improve their overall quality of life.

Start with basic moves like squats, push-ups, or resistance band exercises. Aim for three or four sessions a week. You do not have to become a powerlifter to see results, but you will feel stronger, stand taller, and maybe even open that stubborn pickle jar without breaking a sweat.

Eat Your Protein

Protein is like a personal trainer for your muscles, and it is especially important as menopause tries to steal all your gains. Aim for 1.3 to 1.4 grams of protein per kilogram of body weight every day. For a 150-pound woman, that is about 80 to 90 grams.

Think Greek yogurt, eggs, chicken, tofu, or even plant-based options like lentils and pea protein. Protein not only helps build muscle but also keeps you full longer, so you are less likely to raid your snack stash at 10 p.m.

Eat More Plants

Your plate should look like a rainbow exploded on it. Think fruits, veggies, whole grains, and healthy fats. A plant-rich diet helps reduce inflammation, boosts your energy, and keeps your body strong. Plus, eating well just feels like nailing adulthood.

For more information see our Nutrition Guide for Good Sex & Health

Look Into Hormone Replacement Therapy

Hormone replacement therapy can help tackle menopause symptoms and protect your long-term health. Estrogen patches are a great option because they deliver hormones directly, bypassing your liver and lowering risks like blood clots.

Studies show that starting HRT before age 60 or within 10 years of menopause can reduce the risk of cardiovascular disease and certain cancers. Chat with your doctor to see if this is your new secret weapon.

Feeling anxious about hormone therapy risks? Grab a cup of tea, take a deep breath, and let’s dive into this game-changing study from the American Heart Association. Turns out, hormone therapy—when started before you hit 60 or within 10 years of menopause—might actually lower the risks you’ve been stressing over. We’re talking about biggies like:

Cardiovascular disease
All-cause mortality (translation: dying for any reason, which we’re all trying to avoid)
Certain cancers

This study is like that friend who always has her receipts ready. It’s clear, it’s reliable, and it’s the kind of thing you’ll want to print out and bring to your next doctor’s appointment. Having solid science in your corner is like bringing a hype squad to your health journey.

Not only are they less risky, but they also keep your hormone levels steady. No sudden drops or peaks, just a nice, even ride. If you’re not already taking progesterone orally, you can even pair an estradiol patch with micronized progesterone for the ultimate tag team. Your heart will thank you, too, because patches are much easier on it. So yeah, estrogen patches: the chill, low-risk MVPs of hormone therapy.

Try Vaginal Estrogen Cream

If you’re not already using vaginal estrogen cream, let me tell you, you’re missing out big time. This little tube of wonder isn’t systemic, so you don’t have to worry about scary risks, and it works right where you need it. But hold on, because it gets even better.

Let’s talk about your sex life first. Sure, you’re supposed to use this cream in the vagina, but here’s a game-changing tip: put a tiny dab on your clitoris. Suddenly, your body’s a lot more responsive during sex. Translation? Faster orgasms and way less time waiting for things to heat up. Can you hear your future self cheering? The best part is you only need to use it vaginally three times a week. It’s practically low-maintenance self-care.

Now for your skin. Forget expensive serums because this cream has a secret side hustle. Smooth a little on your face, hands, or anywhere else you want to see some magic. Many women (including me) swear by it for firmer, younger-looking skin in just a few months. I use it on my face every day, and here’s the kicker—you can keep using it as long as you want. There’s no expiration date on fabulous skin. Seriously, if there’s one product that deserves its own fan club, it’s vaginal estrogen cream. Someone cue the applause.

Drink Less Booze

Cutting back or avoiding on alcohol is like giving your body a big thank-you hug. Less wine means better bone health, sharper memory, and lower cancer risks. Plus, you will sleep better, wake up feeling like a functional human, and maybe even have clearer skin. Win-win.

Telehealth Can Help

Doctors often dismiss women's concerns when it comes to their health, am I right ladies? How often have you been told that you have anxiety or that you just need to lose some weight without having your issues being addressed?

If you have tried to talk to your doctor and are not getting anywhere, make sure to explore our guide for some additional tips: How To Talk To Your Doctor About Sex

If your local doctor is not on board with HRT because they are not up to date on the latest studies and education, which sadly is common, getting help has never been easier. Several telehealth companies can prescribe and deliver HRT right to your door:

Evernow offers menopause care with personalized treatment plans.
PlushCare provides HRT through online consultations with local pharmacy pickup.
Hers ships hormone therapy to most states.
Midi Health focuses on menopause care and ships estradiol patches nationwide.
Alloy Health delivers FDA-approved HRT directly to patients.

Own Your Aging Journey

Aging does not have to mean becoming frail or forgetful. By focusing on strength, fueling your body with the right nutrients, and exploring options like HRT, you can take control of your future.

Being strong is not just a goal. It is your power move for staying independent, confident, and unstoppable. Let’s show the world what aging like a boss looks like.

See more of our helpful menopause resources as well:

Menopause Brain: It's Real, Let's Talk About What You Can Do About It

Perimenopause & Menopause Solutions