The Significance of Strength Training in Menopause

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Once again a theme has been emerging over the past few weeks … the importance of strength training during the menopausal years and beyond. 

As women navigate through menopause, it’s really important to focus on creating a healthy and balanced lifestyle. Amidst the various considerations, strength training stands out as a critical component, particularly for women over 50. 

Here’s some of the reasons why strength training with heavier weights is important during this time:

Bone Density:

Menopause brings on a decline in bone density, increasing the risk of osteoporosis. Strength training with heavier weights stimulates bone formation, providing crucial support to combat bone loss.

Joint Stability:

Hormonal changes during menopause can make joints more susceptible to instability. Strength training enhances joint stability by strengthening surrounding muscles and connective tissues, reducing the risk of injuries.

Mental Health:

Strength training brings on the feel good hormones and therefore has been linked to improving your mood and reducing symptoms of anxiety and depression. The endorphin release during exercise acts as a natural mood enhancer, supporting mental well-being during this transitional period.

Flexibility and Mobility:

Strength training enhances flexibility. Including a variety of resistance exercises promotes a full range of motion, contributing to improved flexibility and functional mobility.

Weight Management:

Menopause can really muck with your mind and your weight.  As we are ageing gracefully, metabolism tends to slow down during menopause, making weight management a real challenge. Strength training with heavier weights boosts metabolism by building lean muscle mass, aiding in weight and body composition management.

Hormonal Balance:

Strength training positively impacts hormonal balance, regulating hormones like insulin and cortisol that hideous stress hormone which loves to hang around our mid section. This is crucial during menopause when hormonal fluctuations are more pronounced.

When we look at women’s health as a whole, strength training emerges as a powerful ally during menopause. Its benefits extend beyond physical appearance, encompassing bone health, joint stability, mental well-being, flexibility, and mobility. Embracing a routine with heavier weights empowers women over 50 to navigate this transformative phase with strength and grace. It’s never too late to start reaping the rewards of a strong and resilient body.

My sole piece of advice is to cultivate mindfulness in your form and establish a connection with your body. Engage with your muscles, truly understand the targeted muscle for each exercise to maximise your efforts. 

Prioritise the well-being of your joints and the key risky areas: lower back, shoulders, knees etc.  Mitigate the risk of injury by staying attentive to your actions and take the necessary precautions to safeguard your body.

So now you know why I LOVE working out and my favourite go to place is hanging out with my smith machine or leg press.  It’s never too late to grab a dumb bell and go for it, your body will thank you for it.

Long live women who lift!