Empowering women through strength.
Strength training changed the way I see my body, not for how it looks but for everything it is capable of now and for the future. Every woman deserves to feel that power.
Navigating the journey through perimenopause and menopause brings about significant physical and emotional changes. Amidst these transitions, maintaining physical strength becomes not just a matter of fitness but a cornerstone of overall well-being.
Strength training emerges as a powerful ally during this phase, offering benefits that extend beyond muscle building. From combating muscle loss and enhancing bone density to boosting metabolism and improving mental health, incorporating strength training into your routine can empower you to embrace this life stage with vitality and confidence.
Why is strength training for midlife women so important?
1. Combatting Muscle Loss
As oestrogen levels decline during perimenopause and menopause, women experience accelerated muscle loss—a condition known as sarcopenia. Strength training is the most effective way to preserve and build muscle mass, helping to maintain strength and mobility. Regular resistance exercises can counteract this natural decline, ensuring women remain active and independent.
2. Reducing Osteoporosis Risk
The drop in oestrogen levels also affects bone density, increasing the risk of osteoporosis. Weight-bearing exercises like squats, lunges, and deadlifts stimulate bone growth and strength, reducing the likelihood of fractures and supporting long-term skeletal health.
3. Boosting Metabolism and Managing Weight
Muscle tissue burns more calories than fat, even at rest. By increasing lean muscle mass through strength training, women can elevate their resting metabolic rate, making it easier to manage weight and combat the common weight gain associated with menopause.
4. Supporting Heart Health
Post-menopausal women face an increased risk of heart disease due to lower oestrogen levels. Strength training has been shown to reduce blood pressure, lower bad cholesterol (LDL), and increase good cholesterol (HDL), thereby supporting cardiovascular health and reducing the risk of heart-related issues.
5. Improving Mental Health and Emotional Well-being
Hormonal fluctuations during menopause can lead to mood swings, anxiety, and depression. Strength training stimulates the release of endorphins, the body's natural "feel-good" hormones, leading to improved mood, reduced stress levels, and enhanced overall emotional well-being.
6. Enhancing Balance and Reducing Fall Risk
Strength training improves balance, coordination, and mobility, which are crucial as women age. Exercises targeting the core and lower body can reduce the risk of falls and injuries, promoting greater independence and confidence in daily activities.
Practical Tips to Get Started
If you’ve never strength trained before and find gyms too daunting then home workouts are a great starting point. There are so many free workouts accessible on You Tube or other social media platforms.
Start Slow: Begin with bodyweight exercises like squats, lunges, and push-ups to build a foundation.
Progress Gradually: Incorporate light weights or resistance bands as strength improves.
Consistency is Key: Aim for at least two strength training sessions per week, focusing on different muscle groups.
Prioritise Form: Ensure proper technique to prevent injuries and maximise benefits.
Combine with Cardiovascular Exercise: Incorporate activities like walking (see my previous blog), swimming, or cycling to support overall health.
Empowering Women Through Strength
Embracing strength training during perimenopause and menopause is more than a fitness choice—it's a proactive step towards preserving your health and independence. By integrating regular resistance exercises into your routine, you can mitigate the physical challenges posed by hormonal changes, enhance your quality of life, and foster a sense of empowerment. Remember, it's never too late to start. Each step you take towards strengthening your body is a step towards a healthier, more vibrant you.