On a weekly, and sometimes daily, basis, I talk to my clients about menopause and postmenopause. Most of our conversations revolve around stubborn belly fat, hot flashes, disrupted sleep, cravings, mood swings, and other common concerns.
I don’t think menopause was discussed very openly among women in the past. I’m grateful that we’re more comfortable talking about it now. Why? Because it helps women understand they’re not alone and that there are ways to manage these challenges.
Exercise is crucial at every stage of life, and I’ll always advocate for it (you knew I would!). However, this blog post will focus specifically on the importance of strength training during menopause. This doesn’t mean you should neglect cardio or mobility training. And even if you don’t think menopause directly affects you, keep reading.
Let’s dive in. Did you know that perimenopause can begin as early as your mid-30s, although it typically starts in your mid-40s? Perimenopause is the transitional phase leading to menopause. During this time, estrogen levels decline, disrupting the hormonal balance with progesterone (both hormones are produced by the ovaries). These hormonal fluctuations can cause menopause-like symptoms such as hot flashes and irregular menstrual cycles. The duration of perimenopause varies significantly among individuals.
Menopause officially begins when you’ve had no menstrual periods for 12 consecutive months. Postmenopause follows immediately and continues for the rest of your life.
So, how does strength training fit into this picture? Remember the stubborn belly fat I mentioned earlier? Consistent strength training (2-4 times per week) helps build muscle mass, which boosts your metabolism. This means strength training can aid in weight management because muscle tissue burns more calories than fat.
Improved sleep patterns and mood are also benefits of strength training. However, perhaps the most significant advantage is improved bone density. Here’s why: Estrogen plays a vital role in bone health. As estrogen levels decline with age, particularly during and after perimenopause, the risk of osteoporosis increases. Furthermore, increased muscle mass can significantly reduce the risk of injuries and falls. To truly protect the skeleton, it’s crucial to lift heavy weights with proper form.
Menopause is a natural transition, and it doesn’t have to mean a decline in your health and well-being. By prioritizing strength training and a balanced lifestyle, you can navigate this phase with confidence and grace. Remember, your body is capable of incredible things at every age. Embrace this new chapter and prioritize your strength and vitality.
Happy lifting,
Coach Natalie
(Consult your healthcare provider for personalized advice on managing your menopausal symptoms).
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