Why strength training matters for menopause

How lifting helps you manage your menopause symptoms

Sunday 5 February 2023
Woman doing squats outdoors with a resistance band

As women approach menopause, a natural stage in life where the menstrual cycle ends, they experience a myriad of physical and emotional changes. This period can be challenging, with symptoms such as hot flashes, mood swings, and sleep disturbances taking center stage. Amidst these challenges, it's crucial for women to focus on their overall health and well-being. One often-overlooked aspect of menopausal health is strength training.

Strength training, also known as resistance training or weight lifting, involves working your muscles against resistance to build and maintain strength. This form of exercise has numerous benefits for women in the menopausal stage. Not only does it help maintain muscle mass, which typically declines during menopause, but it also aids in weight management, supports bone health, and boosts mental well-being. By incorporating strength training into their fitness routine, menopausal women can effectively manage symptoms and improve their quality of life.

How strength training affects menopause signs and symptoms

Woman doing squats outdoors with a resistance band

Woman holding two dumbbells

Strength training plays a significant role in alleviating common menopausal symptoms. Let's explore some of the ways in which it can help:

  • Osteoporosis Prevention: The decline in estrogen levels during menopause increases the risk of osteoporosis, a condition characterized by weak and brittle bones. Strength training stimulates bone growth and slows down bone loss, thereby reducing the risk of fractures and improving overall bone health.

  • Weight Management: Menopausal women often experience changes in metabolism and weight gain. Strength training helps increase lean muscle mass, which in turn boosts metabolic rate and aids in weight management.

  • Improved Sleep: Many women struggle with sleep disturbances during menopause. Regular strength training has been shown to improve sleep quality by reducing anxiety, promoting relaxation, and regulating the body's circadian rhythm.

  • Mood Enhancement: Menopause can trigger mood swings, irritability, and depression. Strength training releases endorphins, the body's natural feel-good chemicals, which can help improve mood and reduce stress.

Ways to get started with strength training

Senior couple exercising together in home gym

If you're new to strength training, it's essential to start slow and build gradually. Here are some easy ways to incorporate this form of exercise into your routine:

  • Consult a professional: Before starting any exercise program, consult with your healthcare provider, especially if you have existing health issues. A certified personal trainer can also provide guidance on proper form and technique to minimize the risk of injury.

  • Choose the right equipment: You don't need a fully equipped gym to start strength training. Resistance bands, dumbbells, and kettlebells are excellent tools for home workouts. You can also use your body weight for exercises such as push-ups, squats, and lunges.

  • Start with basic exercises: Begin with simple exercises that target major muscle groups, including the chest, back, legs, and core. As you become more comfortable, gradually increase the intensity and complexity of your workouts.

  • Focus on form: Proper form is crucial for preventing injuries and ensuring you get the most out of your strength training sessions. Take the time to learn and practice the correct techniques for each exercise.

Creating a balanced fitness routine

Woman doing cardio workout at an exercise class

Incorporating strength training into your fitness routine is just one piece of the puzzle when it comes to managing menopause symptoms. A well-rounded exercise program should also include cardiovascular exercise, such as walking, swimming, or cycling, to promote heart health and endurance. Additionally, flexibility and balance exercises, like yoga and pilates, can help improve posture, prevent falls, and reduce the risk of injury.

To create a balanced fitness routine during menopause, consider the following tips:

  • Schedule regular workouts: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with two to three strength training sessions. Break up your workouts into smaller, manageable sessions if needed.

  • Mix it up: Variety is essential to keep your workouts interesting and to challenge your body in different ways. Try various forms of cardiovascular exercise and experiment with different strength training exercises to target all major muscle groups.

  • Listen to your body: Menopause can bring about fluctuating energy levels, so it's crucial to listen to your body and adjust your workouts accordingly. If you're feeling fatigued, opt for a lighter workout, like a gentle yoga session or a leisurely walk.

  • Prioritize recovery: As important as it is to maintain a regular exercise routine, adequate rest and recovery are just as essential. Be sure to allow your muscles time to recover between strength training sessions and prioritize sleep for optimal recovery and overall health.

  • Stay motivated: To maintain consistency and stay motivated, set realistic goals, track your progress, and celebrate your achievements. Consider joining a workout group, enlisting a workout buddy, or participating in fitness classes to stay accountable and make exercise more enjoyable.

In conclusion, strength training is a crucial component of a well-rounded fitness routine for menopausal women. By incorporating strength training exercises into your lifestyle, you can effectively manage menopause symptoms, improve your overall health, and enhance your quality of life.