Menopause and Strength Training
Menopause undoubtably brings many changes to a woman’s body—some we welcome, some not so much. One of the more challenging aspects can be weight gain, especially around the midsection. I want to emphasize that weight gain during menopause isn’t the end all be all! One of the best ways to combat the weight gain is through strength training.
As women age, they naturally lose muscle mass, which can slow down metabolism. This slowdown is one of the reasons why many women notice weight creeping up during menopause. But here’s the good news: strength training can help reverse this process. By building muscle, you boost your metabolism, which means your body burns more calories—even when you’re at rest.
Strength training isn’t just about weight loss, though that’s a significant perk. It’s also about improving your overall health and well-being during menopause. Here are some key benefits of strength training:
- Increased Bone Density: Menopause often comes with a decrease in bone density, increasing the risk of osteoporosis. Weight-bearing exercises, like lifting weights, can help maintain and even increase bone density, reducing this risk.
- Better Mood and Mental Health: Hormonal changes during menopause can lead to mood swings, anxiety, and even depression. Exercise, particularly strength training, has been shown to release endorphins—your body’s natural mood lifters.
- Improved Sleep: Many women struggle with sleep disturbances during menopause. Regular exercise, including strength training, can help regulate your sleep patterns and improve sleep quality.
- Enhanced Strength and Mobility: As we age, maintaining strength and mobility becomes increasingly important. Strength training helps you stay strong, making daily activities easier and reducing the risk of injury.
If you’re new to strength training, it’s essential to start slowly and build up gradually. Here are some tips to get you going:
- Start with Bodyweight Exercises: Before diving into weights, start with exercises that use your body weight, like squats, lunges, and push-ups. These will help you build a foundation of strength.
- Focus on Form: Proper form is crucial to prevent injury. If you’re unsure, consider working with a personal trainer who can guide you through the basics.
- Gradually Increase Weight: As you get stronger, gradually increase the amount of weight you lift. This progression is key to building muscle and boosting your metabolism.
- Incorporate Variety: Don’t just stick to the same routine. Mix up your workouts to target different muscle groups and keep things interesting.
- Be Consistent: Like any fitness regimen, consistency is key. Aim for at least two to three weight training sessions per week to see results.
Menopause doesn’t have to mean weight gain or a decrease in your quality of life. By incorporating strength training into your routine, you can manage your weight, boost your metabolism, and enjoy many other health benefits. It’s never too late to start, and the results will be well worth the effort.
So, grab those weights, and let’s show menopause who’s boss!
Jari Love is a certified trainer and creator of the successful scientifically tested Get RIPPED!® series. You can learn more about Jari Love at www.jarilove.com. You can follow her on Facebook at @JariLoveFitness and at @rippedjari on Instagram.
