Fit Focus: Strength training during menopause has benefits
Regular strength training during menopause can provide a multitude of health benefits
MENOPAUSE is a natural biological transition that all women go through and marks some big changes for a woman.
One of the most profound changes that happens during menopause is the decline in oestrogen levels, which leads to various physical changes, including a decrease in muscle mass, bone density, and metabolism.
This shift can result in an increased risk of osteoporosis, weight gain, and a general decrease in strength and fitness.
However, regular strength training during menopause can provide a multitude of health benefits, helping women not only to maintain but improve their quality of life during this transition.
As oestrogen levels drop, muscle mass naturally decreases, a phenomenon known as sarcopenia. This loss of muscle mass often leads to weakness and fatigue, making everyday activities more challenging. Strength training, is one of the most effective ways to combat this muscle loss. By engaging in regular strength training exercises, women can stimulate muscle growth, maintain muscle tone, and even reverse some of the muscle deterioration caused by menopause. Strength training helps preserve lean muscle mass, which is crucial for maintaining overall strength, balance, and mobility.
A decrease in bone density due to reduced oestrogen levels is also one of the most significant risk factors associated with menopause. This can lead to a condition called osteoporosis, which makes bones more brittle and prone to fractures.
Strength training is particularly beneficial for improving bone density, as it places stress on the bones, encouraging them to become denser and stronger.
I have witnessed this first-hand with improvements in dexa scans as a result of strength training. This is because of the mechanical load from lifting weights stimulates bone remodelling.
This is essential for maintaining bone health, and studies have shown that strength training can significantly reduce the risk of fractures and osteoporosis in postmenopausal women.
Many women experience weight gain during menopause, particularly around the abdominal area. This is partly due to hormonal changes, but also because of a natural slowing of metabolism.
Regular strength training helps boost metabolism by increasing muscle mass, and muscle tissue burns more calories at rest compared to fat tissue.
Therefore, by building muscle, women can raise their basal metabolic rate (BMR), making it easier to manage weight. Additionally, strength training helps with fat loss, particularly abdominal fat, which is linked to an increased risk of cardiovascular disease and diabetes.
By improving body composition, strength training helps women maintain a healthy weight during menopause.
Menopause can bring about mood swings, irritability, anxiety, and depression, due in part to hormonal changes and the emotional stress associated with aging.
Strength training offers significant mental health benefits. Exercise, including strength training, triggers the release of endorphins, the body's natural "feel-good" hormones.
This can improve mood, reduce feelings of anxiety and depression, and provide a sense of accomplishment and empowerment.
Strength training can also improve cognitive function and boost self-esteem, helping women to feel more in control of their bodies and their health.
Heart disease is the leading cause of death among women, and the risk of cardiovascular issues increases after menopause.
Oestrogen plays a protective role in heart health, and its decline during menopause can contribute to a greater risk of heart disease.
Strength training can help mitigate some of these risks by improving circulation and lowering blood pressure.
Additionally, regular strength training has been shown to help regulate blood sugar levels, which is important for preventing type 2 diabetes, a condition that becomes more common as women age.
As we age, we often experience a decline in flexibility and balance, both of which can increase the risk of falls and injuries.
Strength training can help counteract these effects by improving coordination, flexibility, and functional strength.
Many strength training exercises, especially those that focus on the core and lower body, enhance stability and balance.
Better balance reduces the risk of falls and fractures, making it easier for women to maintain an active and independent lifestyle during and after menopause.
Fatigue is a common symptom of menopause, and many women report feeling more tired than usual.
While it may seem counterintuitive, engaging in regular physical activity such as strength training can actually increase energy levels.
Exercise, including strength training, promotes better sleep quality, increases blood flow, and boosts overall energy.
By improving fitness and reducing fatigue, strength training helps women stay active throughout the day and improve their overall stamina.
The physical and emotional changes of menopause can sometimes lead to a decrease in self-confidence.
Women may feel frustrated by weight gain, changes in appearance, and loss of strength. Regular strength training provides a sense of empowerment and achievement, helping to restore confidence.
As women see improvements in their strength, body composition, and overall health, they may feel more positive about their physical appearance and abilities.
This enhanced self-esteem can lead to improved mental health and a greater overall sense of well-being.
