Resistance training induces significant muscle hypertrophy and favorable body composition changes in postmenopausal women without resulting in extreme muscle size.

Study: Effects of 12 Weeks of Resistance Training on Body Composition, Muscle Hypertrophy and Function, Blood Lipid Level, and Hemorheological Properties in Middle-Aged Obese Women

This study showed that older women who lifted weights for 12 weeks got stronger, lost fat, and gained muscle — but didn’t turn into bodybuilders. It proves you can get fit and toned without getting huge.

Study: Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women - A 12-week randomized controlled trial

This study found that older women who lifted weights got stronger and built more muscle while losing some fat—but they didn’t become huge or overly muscular. So yes, resistance training helps women stay strong and fit after menopause without looking like bodybuilders.

Study: It's never too late: The impact of resistance training on strength and body composition in females across the lifespan - A systematic review and meta-analysis.

This study shows that women, even after menopause, can get stronger and leaner by lifting weights without turning into bodybuilders. They gain muscle and lose fat, but not in an extreme way.

Study: Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis

This study found that women build muscle just as well as men when they lift weights — but they don’t suddenly get huge. So yes, women after menopause can get stronger and toner without becoming overly muscular.