Menopause and Strength Training – The Critical Link
As we move through life, our bodies go through changes that can sometimes leave us feeling less than our best.
One of the most significant transitions women face is menopause, a natural part of ageing that can come with a host of physical and emotional changes. Hot flashes, mood swings, and sleep disturbances are just the beginning.
But there's one powerful tool that can help you navigate this period with more confidence and vitality: strength training.
Why Strength Training Matters During Menopause
During peri-menopause and menopause, women experience a decline in oestrogen levels, which can lead to several challenges including increased risk of bone density loss, muscle mass decline, and a slower metabolism.
While these changes are a normal part of ageing, they don’t have to negatively impact your health or quality of life. This is where resistance training, or strength training, comes into play.
Strength training involves exercises that use weights, resistance bands, or body weight to work your muscles. When done regularly, it has the power to combat many of the negative effects of menopause. Let’s explore how.
1. Building and Maintaining Muscle Mass
As we age, muscle mass naturally decreases—this process is called sarcopenia. For women in menopause, the drop in oestrogen accelerates this loss. Strength training is one of the most effective ways to counteract this, helping to build and maintain lean muscle mass.
More muscle means a stronger metabolism, improved posture, and a reduced risk of falls or injury. Plus, strong muscles support your joints and bones, helping to reduce the risk of arthritis and other joint-related issues.
2. Protecting Bone Health
Bone density is another area of concern during menopause. As estrogen levels drop, the rate of bone loss increases, which can lead to osteoporosis, a condition that weakens bones and makes them more prone to fractures.
Weight-bearing exercises, such as strength training, stimulate the bones, encouraging them to retain their density. Regular resistance training can significantly reduce the risk of osteoporosis and promote long-term bone health, making it a critical part of your menopause health plan.
3. Boosting Metabolism and Managing Weight
We’ve all heard how metabolism tends to slow down as we get older, and menopause is no exception. As oestrogen levels drop, many women find it harder to maintain or lose weight. The good news is that strength training can help!
Muscle tissue burns more calories at rest than fat tissue, so by increasing your muscle mass, you’re also increasing your calorie burn. This can be incredibly helpful for weight management, especially when combined with a balanced diet.
4. Improving Mood and Mental Health
Menopause can take a toll on mental well-being. From mood swings to anxiety, many women experience emotional shifts during this time. The great news is that strength training can help with this too.
Exercise, in general, has long been shown to boost endorphins, the “feel-good” hormones in the brain. Strength training can reduce feelings of anxiety and depression, boost self-esteem, and help you feel more in control of your body and health.
5. Long-Term Health Benefits
In addition to these menopause-specific benefits, strength training offers long-term health advantages that can carry well into later years.
It improves cardiovascular health, reduces the risk of chronic diseases like diabetes, and enhances overall functional fitness, which means you’ll be able to enjoy an active lifestyle well into your senior years.
Conclusion
While menopause may bring new challenges, it also provides an opportunity to take charge of your health in a new way. Incorporating strength training into your routine during this time can help prevent many of the physical and emotional symptoms that often accompany menopause, while setting you up for a healthy and active future.
From lifting weights at the gym or using resistance bands at home, the benefits are clear: strength training is a game-changer for women in peri-menopause and menopause.
Remember, it's never too late to start, and every step you take towards strengthening your body will pay off in the years ahead.
If you had more specific questions about your journey with menopause, and want to take back control of your health and energy, why not jump in on our upcoming virtual seminar Thriving Through Menopause.
You can look forward to discovering topics like:
How to combat constant exhaustion and fatigue
The truth about cardio and what you should be doing
How to feel confident in your bathers without calorie restriction and counting
The main reason you are struggling with unexplained aches and pains that feel like injuries and what to do about it
Want to find out more?
