We all know the saying ‘age is just a number’, but we also know that it takes some work to maintain our health as we age. That’s where strength training comes in. It may not always be the trendiest workout, but it can be a game changer, especially during the menopause transition. Think of it like a secret weapon that can help you combat some symptoms and help you feel strong and confident in your changing body.
So, let’s give those weights a little love and show menopause who’s boss!
What's strength training?
Strength training, also called resistance training, is a form of exercise that uses weights or resistance to build and strengthen muscles. We call it resistance training because we use our muscles to lift an object against the pull of gravity. For maximum benefits, build a routine with more of a focus on larger muscle groups, such as quads, hamstrings, and your back.
Strength training offers numerous benefits that extend beyond aesthetics. As we age, regular strength training can help:
- Reduce body fat.
- Improve bone density.
- Significantly lower the risk of falls.
- Balance blood sugar.
- Reduce inflammation.
- Lower stress levels.
Create your own menopause strength training plan
By adding strength training to your routine, you can boost muscle mass, strength, and endurance. This not only helps with everyday activities, but can also help with improved balance, flexibility, and mobility. And there are many types of resistance training:
- Weightlifting with weight machines or free weights (e.g., dumbbells, barbells, kettlebells).
- Using medicine balls or resistance bands.
- Using your own body weight to provide that resistance.
Strength training is a flexible type of exercise that can be tailored to everyone, regardless of your body’s abilities, shape, or size. Because there are so many ways to do it, everyone can strength train. No matter who you are, what you can do, or whether you have access to exercise equipment, strength training can help you. It's a great way to get healthier and feel better.
Whether you prefer dumbbells, barbells, or weight machines, you can customize your routine to match your fitness level and personal preferences. For example, there are many ways to do a squat, and it can be adapted based on your abilities, strength, location, etc.:
- Start by doing a squat with no resistance other than your own body weight. Only squat as deep as you can comfortably go. If you need help, you can also hold on to a stable object in front of you as you squat. You could also place a sturdy chair behind you to sit back on.
- You can add some resistance by placing a resistance band around your legs around your thighs, just above your knees.
- To add weight, you can either hold dumbbells in your hands or place a barbell on your shoulders. If you don’t have access to a workout facility, you can use objects at home like soup cans, water bottles, etc.
- Add weight to your walks or at-home activities by wearing a weighted vest for some extra resistance.
Before getting started with a new routine, make sure to talk to your healthcare provider.
The importance of menopause strength training
During menopause, the natural decline in estrogen levels leads to various physical and emotional changes. Strength training emerges as a powerful tool to combat these changes and support overall well-being during this transition. The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) both suggest doing at least 2 days a week of muscle-strengthening activity.
As estrogen levels decrease, you may experience muscle loss, which can impact strength, mobility, and independence. Strength training counteracts this by stimulating muscle growth and maintaining strength, empowering you to remain active and capable.
Strength training also plays a crucial role in bone health during menopause. The decline in estrogen levels also affects bone density, increasing the risk of osteoporosis and fractures. Weight-bearing exercises, like strength training, help to maintain bone density and lower the risk of these serious conditions. Regular strength training is important for maintaining and improving bone health. This is important for keeping us mobile as we get older.
Strength training can also affect metabolism. To learn more, read Strength Training, Weight Gain, & Metabolism in Menopause.
In addition to its physical benefits, strength training offers significant relief from common symptoms associated with menopause. Many people experience hot flashes, night sweats, mood swings, and sleep disturbances during this phase of life. Regular strength training has been shown to help alleviate these symptoms and improve overall quality of life.
If that wasn’t enough, strength training also has a positive impact on mood and cognitive function during menopause. Physical activity, including strength training, stimulates the release of endorphins, which have mood-boosting effects. Strength training may also improve brain function, which helps reduce the risk of age-related memory decline — a concern many of us share.
Strength training is important for those going through menopause. It can help keep muscles strong, improve bone density, ease symptoms of menopause, and boost mood and thinking skills. This can help you feel stronger, more energetic, and better about yourself during this time of change.
The importance of strength training as we age
In addition to changes during the menopause transition, our bodies go through many changes that can affect our health just because we age. We may have a loss of muscle mass, known as sarcopenia, decreased bone density, and an increased risk of falls and fractures. But there's something we can do to help — strength training. It can help us counteract these changes and stay healthy and independent as we age.
Regular strength training can help fight the loss of muscle mass and strength that comes with aging. It helps stimulate muscle growth and maintain strength. Muscle mass is important because it helps us be able to move around, maintain good balance, and do daily activities.
As we get older, having and keeping strong muscles can help us stay active and independent. This can help prevent falls, fractures, and contribute to a better quality of life.
Strength training has another benefit — it makes bones stronger. This is important because it can help prevent osteoporosis, a condition that makes bones weak and brittle. As we age, our bones lose calcium and other important minerals, making them more likely to break.
Lifting weights and doing exercises that put stress on the bones can help keep them strong. These exercises can stop bones from getting weaker and lower the chance of breaking a bone. This is especially important as we age because we're more likely to have bone-related injuries.
Beyond its physical benefits, strength training also has a positive influence on mental well-being. It's been shown that strength training can boost mood, reduce stress, and improve focus. This is because when you exercise, your body releases endorphins, which are known to have mood-boosting effects.
Strength training can also be a form of meditation that helps you focus and concentrate. This can help you reduce stress and feel better mentally.
Strength training is a great way to stay healthy, active, and age well. With both physical and mental benefits, it can help us stay independent and cope with the challenges of aging. Embrace strength training as part of your routine.
