Navigating through the physical and emotional changes of menopause presents challenges for many women. From hot flashes and mood swings to sleepless nights and frustrating weight gain. If you are experiencing this transitional time in your life, ladies, this one’s for you!
Research consistently indicates that strength training can significantly alleviate menopause symptoms. Additionally, engaging in strength training throughout menopause extends its benefits beyond symptom relief, playing a vital role in reducing health risks post-menopause.
The Top 10 Reasons:
- Hormonal Balance: Strength training helps stabilize hormone levels, which can fluctuate during menopause. This can improve mood and reduce symptoms like anxiety and depression.
- Bone Health: Women are at increased risk of osteoporosis after menopause due to declining estrogen levels. Strength training increases bone density and reduces the risk of fractures.
- Muscle Mass Maintenance: Muscle mass naturally decreases with age, and menopause accelerates this process. Strength training helps preserve and build muscle, which is crucial for metabolism and overall strength.
- Weight Management: Loss of muscle mass can slow your metabolic rate, meaning you will naturally burn fewer calories throughout the day, thus making it easier to gain weight. Strength training can help manage weight by increasing muscle mass, which burns more calories at rest.
- Improved Metabolic Health: Regular strength training can improve insulin sensitivity and help manage blood sugar levels, reducing the risk of type 2 diabetes.
- Improved Heart Health: After menopause, women may face an increased risk of heart disease due to lower estrogen levels. Incorporating regular cardio exercise into the routine proves beneficial in reducing this risk.
- Reduced Anxiety and Enhanced Mood: Hormonal changes during menopause can impact mental health, leading to increased anxiety and low mood. Exercise, through the release of feel-good endorphins, serves as a natural mood enhancer.
- Better Sleep: Menopause can bring about sleep disturbances, including insomnia. Regular exercise offers a solution by promoting better sleep patterns.
- Joint Health: Strength training can improve joint stability and reduce the risk of arthritis or joint pain, which can be more prevalent during menopause.
- Functional Strength: Building strength can improve daily functional activities, making movements easier and reducing the risk of injury.
Overall, incorporating strength training into your routine during menopause can significantly enhance physical and mental well-being. In addition the cumulative effects of these benefits can translate to an overall improved quality of life post-menopause!
How Do I Get The Benefits of Strength Training?
Even just 2 strength training workouts a week can help you to see these benefits during menopause and beyond!
Focus on weight-bearing exercises that target the major muscle groups. Working on building a strong core that supports good posture is also important as this can help alleviate back pain, which is common during menopause. Mobility and balance exercises are also key for building stability and reducing fall risk which becomes increasingly important as we age.
When starting a strength training program during menopause, it’s important to:
- Begin gradually and increase intensity slowly
- Focus on proper form to avoid injury
- Include a variety of exercises to target different muscle groups
- Aim for 2-3 strength training sessions per week
- Consult with a healthcare provider before starting a new exercise regimen, especially if you have any pre-existing conditions
Need Help Getting Started?
Our Stronger for Longer Program is your perfect place to start! You’ll get customized strength training for 6 weeks here in our St.Albert studio.
Here at Movimento Fitness we specialize in working with members over 50 and your training is completely customized to your fitness level and any past injuries, limitations and/or health conditions you may have. We give every member personalized coaching so we can make sure you feel your best. Our community is supportive, welcoming, and full of people just like you wanting to take steps to improve their health and longevity.
Join other women just like you today!
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