Picture yourself at 75. You're coming home from the shops, carrying two bags of groceries. There's a flight of stairs ahead, and you've got a busy afternoon planned.

Now imagine walking up those stairs without a second thought.

That's the kind of independence we rarely think about in our forties and fifties. Yet the strength we build in our legs today could make an enormous difference to how we live decades from now.

And scientists are discovering something fascinating: leg strength isn't just about mobility. It may also tell us something important about our long-term health and longevity.

The research that's changing how we think about ageing

Here's what makes this topic particularly exciting.

In February 2026, researchers published a study in JAMA Network Open involving 5,472 women aged 63 to 99. They measured strength using handgrip tests and a simple exercise: standing up from a chair five times without using their arms.

The researchers then examined mortality over an average of approximately eight years.

Women in the fastest chair-standing group had a 31% lower relative risk of death than those in the slowest group after adjusting for physical activity and other relevant factors.

This wasn't a trial proving that stronger legs directly extend life. It was an observational study showing that functional strength is a meaningful marker of healthy ageing.

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And it raises a question worth asking: what if we paid as much attention to how strong our legs are as we do to the number on the scales?

Why menopause makes leg strength even more important

We spend plenty of time talking about hot flushes, sleep and changing hormones. But there's another conversation we need to have: what's happening to our muscles?

During the menopause transition, hormonal changes, ageing and lifestyle can all contribute to changes in muscle and bone health.

You might notice that carrying heavy shopping feels harder than it used to. Or that getting up from the floor takes a little more effort.

These changes aren't inevitable for every woman, and they don't mean you've missed your chance to become stronger.

In fact, a 2024 systematic review of resistance training in postmenopausal women found improvements in both upper- and lower-body strength.

And there's more good news.

Your muscles and bones work together

When you strengthen your legs, you're not just training your muscles. You're also placing mechanical demands on your skeleton.

That's important because declining oestrogen levels during menopause accelerate bone loss.

A 2025 review of 17 randomised trials found that resistance training improved bone mineral density at several important sites, including the hip and lumbar spine. The researchers also acknowledged differences between studies, so the exact benefits will vary.

Think of strength training as an investment in two things you want to keep for life: strong muscles and resilient bones.

Suggested image: A woman in her fifties performing a controlled squat with a dumbbell in a bright, welcoming home gym.

Could your ability to stand up from a chair reveal something about your health?

Here's a surprisingly simple test researchers are paying attention to.

It's called the five-times sit-to-stand test.

You sit in a stable chair, fold your arms across your chest, and stand up and sit down five times as safely and quickly as you comfortably can.

Researchers use it to assess functional lower-body performance.

A 2025 study involving 43,605 adults found that chair-standing performance was associated with mortality risk. Interestingly, the association was particularly strong among women.

But don't turn this into another number to worry about.

Your result depends on factors such as age, balance, joint health and mobility. It's not a diagnosis or a prediction of how long you'll live.

What it does remind us is that everyday movements matter.

Five ways stronger legs can support healthier ageing

The benefits extend well beyond what happens in the gym.

• Everyday independence: Stronger legs make movements such as standing, climbing stairs and carrying shopping easier.

• Better mobility: Your leg muscles help you walk, rise from chairs and navigate uneven ground.

• Bone health: Appropriate resistance exercise can support bone strength, especially after menopause.

• Physical resilience: Maintaining strength helps preserve the ability to perform demanding everyday tasks.

• Healthy ageing: Better lower-body performance has been associated with lower mortality risk in observational research.

A separate 2026 study of 13,423 older adults also linked better physical fitness, including lower-body strength, with reduced mortality risk. In women, lower-body strength was among the more informative measures.

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That doesn't mean squats alone will make you live longer. But it gives us another compelling reason to maintain strength as we age.

You don't need a gym membership to get started

Remember that imaginary woman carrying her shopping up the stairs at 75?

Her future strength doesn't necessarily begin with a complicated training programme.

It might begin with a chair in the living room.

Try building a simple routine around these movements:

1. Chair stands: Stand up from a sturdy chair and sit down with control.

2. Supported squats: Hold a stable surface if needed and gradually increase your range.

3. Step-ups: Practise stepping onto a low, secure platform.

4. Calf raises: Rise onto your toes while holding a support.

5. Resistance exercises: Progress to bands or weights when you're ready.

Start with manageable repetitions and progress gradually.

The NHS recommends muscle-strengthening activities on at least two days each week, alongside regular aerobic activity.

The goal isn't to exhaust yourself. It's to build a body that can continue doing the things you love.

Suggested image: Close-up of a midlife woman's trainers and legs as she performs a step-up onto a low exercise platform.

Strength is only one part of the picture

At Feminapause, we've always believed that looking after ourselves during menopause means considering the whole picture.

Movement, nutrition, rest and finding a routine that works for you all deserve a place in that conversation.

That's why we believe in making menopause support feel manageable, rather than adding another impossible task to your day.

Our approach is about helping women build sustainable self-care habits, with thoughtfully developed supplements alongside the everyday foundations of wellbeing.

And if you're beginning to think more seriously about your bones and muscles, explore our Bone Support range as part of your wider wellness routine.

Your questions, answered

Does having stronger legs mean you'll live longer?

Research has found an association between better muscular strength and lower mortality risk. However, these observational studies cannot prove that stronger legs directly extend lifespan. Strength is one useful indicator of overall physical health, alongside cardiovascular fitness, mobility, medical history and other factors.

Is walking enough to maintain leg strength after menopause?

Walking is excellent for cardiovascular health and everyday movement, but it may not provide enough resistance to maintain or improve all aspects of muscle strength. Adding activities such as squats, step-ups and progressive resistance training can provide an additional challenge to your muscles.

Can you build leg strength after 50 or 60?

Absolutely. Research shows that postmenopausal women can improve muscular strength through resistance training. You don't need to have exercised consistently throughout your life to benefit. The key is starting at an appropriate level, using good technique and gradually increasing the challenge.

How often should women train their legs?

The NHS recommends strengthening all major muscle groups at least twice weekly. For many women, two or three appropriately planned sessions can be a practical starting point. Allow time for recovery and adjust your routine according to your fitness, health and experience.

Does menopause cause muscle loss?

The menopause transition can coincide with changes in muscle mass, strength and body composition. Hormonal changes may contribute, but ageing, activity levels and nutrition also matter. Resistance exercise is one of the most useful strategies for maintaining physical function throughout midlife and beyond.

The future you're building starts today

Let's return to that staircase.

You're 75. You've got your shopping, your plans and places to be.

The goal isn't necessarily to have the strongest legs in the room. It's to have the strength to keep living life on your own terms.

And that's a rather wonderful reason to start looking after your muscles today.

Because longevity isn't only about adding years to your life. It's about protecting the life you want to live in those years.

Explore the Feminapause range and discover simple ways to support your midlife wellbeing.

If you're concerned about changes in strength, mobility or bone health, speak to your GP or pharmacist for personalised advice. If you feel your concerns haven't been addressed, don't be afraid to ask for further assessment.