Menopause is a period of a woman’s life when menstruation stops. Hormonal changes associated with menopause can affect physical, emotional, mental and social well-being. This can cause menopausal symptoms like hot flushes and anxiety. At the end of the perimenopause period, your female sex hormone (oestrogen) levels decline for good.
This can affect your body in many ways, such as an increased risk of osteoporosis, a bone disease that develops when bone mass decreases. This is because oestrogen is responsible for keeping your bones strong. When oestrogen declines you can lose bone density and be at risk of fractures.
However, these risks can be reduced by incorporating strength training into weekly routines as well as other benefits. This blog will explore the benefits of strength training during the menopause.
Strength training enhances overall wellbeing
Exercise is important for your entire well-being, from brain health to heart health and even hormonal balance. Physical activity stimulates the production of proteins that travel to the brain, supporting neuronal health, growth hormones and key peptides. Specific types of exercise have unique advantages when it comes to menopause. Cardiovascular exercise, for example, is particularly effective in reducing symptoms like brain fog and hot flashes. Strength training helps maintain metabolic function and bone mass while boosting mood. Flexibility exercises like pilates are excellent for improving flexibility, managing stress and enhancing sleep quality.
When your hormones decline, muscle stimulation matters
Research shows that older women with low muscle mass are at a higher risk of type 2 diabetes. Strength training helps build and maintain muscle mass, which is important for regulating blood sugar.
Increased muscle mass improves the body’s ability to clear glucose from the bloodstream. Reducing the amount of insulin needed to maintain healthy levels, supporting insulin sensitivity. This is especially important during menopause, when the body becomes more prone to insulin resistance.
Boosting metabolism and managing weight
The average woman gains 1 to 2 pounds a year through menopause. Strength training combats the weight gain often associated with menopause. By improving body composition, preserving metabolic health and maintaining muscle.
By building muscle mass, you can increase your resting metabolic rate, which refers to the amount of energy your body needs for everyday activities. Having a higher metabolic rate is effective as you use more energy even at rest. Making you more likely to be in a caloric deficit.
Strength training aids mental health
Many people choose to strength train for the mental health benefits as well as the physical. Around the menopause you can be more likely to experience mood swings and increased anxiety. This is often due to hormonal fluctuations.Studies have shown that strength training can help to improve the mental health of menopausal women during this time. This may be because it produces feel good hormones called endorphins and may improve sleep too.
Looking for a personal trainer in King’s Lynn?
Curious about the benefits of strength training or ready to give it a try but not sure where to begin? I offer personalised 1-1 coaching in King’s Lynn, as well as customised online fitness programs designed to fit your unique goals. To help you achieve the best results, I also create tailored macro plans to keep your nutrition on track. Whether you’re local or prefer to train online, I’d love to support you on your fitness journey. Get in touch with me here and let’s get started!
