Benefits of Strength Training for Peri-menopaused and Menopaused Woman
BY CARLA DE PEUTER
When we say ‘Strength Training’ we mean exercise that uses weight to work out. This can be your own body weight, weighted machines, resistance bands, or free weights like dumbbells. People at all ages need Strength Training and is especially important for women when they go through perimenopause and menopause.
1. Strength Training reduces hot flashes
According to a Swedish study, resistance training, when done three times per week, can reduce hot flashes with 44% in peri-menopaused and menopaused woman. A 15-week resistance-training program decreased the frequency of moderate and severe hot flushes among postmenopausal women and could be an effective and safe treatment option to alleviate vasomotor symptoms.
2. Strength Training increases bone density and decreases the risk of injury
The risk of developing osteoporosis - the process of bones losing their density, increasing the higher risk to develop fractures - is higher in menopausal women. Strength training puts stress on the bones, which activates bone-forming cells and thus increases density and durability. Strength training also helps to increase stability, coordination, endurance, muscle mass, and bone density which makes perimenopausal and menopausal women less likely to injure themselves and more resilient if they sustain an injury.
3. Strength Training builds lean muscle mass
As most of us well know, our muscle mass decreases up to 8% every decade after the age of 30, with the rate of decline increasing after 60. Strength training is the proven best method to slow this process.
4. Strength Training improves mental health
Exercise improves people’s mood and can help reduce depression, stress, and anxiety. A study shows that exercise can be more effective than medication and/or counselling in depression, anxiety and psychological distress
5. Strength Training improves self-confidence
During perimenopause and menopause women face a lot of body changes that can affect how they feel about themselves. Weight gain, hair going grey, wrinkles appear and diminished libido are just a few of these changes. Strength training can help women feel stronger, happier, and more confident.
6. Strength Training improves quality of sleep
Night sweats caused by hot flashes, sleep apnoea, stress and anxiety are often causes of insomnia, a common side effect of perimenopause and menopause.
Strength training releases endorphins, which improve a person’s mood and helps them feel less depressed and anxious. The more active you are, the better you will sleep better.
7. Strength Training increases metabolic health
Women in perimenopause and menopause often put on pounds easily, even when they do not change their eating or exercise routine. Strength training helps to increase metabolic activity, resulting in minimizing weight gain.
8. Strength Training improves pelvic floor integrity
Pelvic floor integrity is a real issue for women — especially when they sneeze, laugh, or jump. Pelvic floor muscles thin and become less flexible, making women more prone to incontinence. Strength training focusses a lot on engaging the core muscles and pelvic floor. This action builds strength and control, which will improve pelvic floor integrity.
9. Improves heart health and blood pressure (The theme for World Menopause Day 2023 is cardiovascular disease)
Heart disease is the leading cause of death for women in the US. Women are often unaware of their risk for heart disease, making them even more vulnerable.
During perimenopause and menopause, women’s arteries stiffen and become thicker, they gain belly fat, cholesterol levels rise, and lower estrogen levels make arteries more at risk for increased fatty plaque buildup.
Take a look at British Heart Foundation’s “Menopause and your heart”, which will bring you very important and helpful information about Menopause and your heart. Strength training improves circulation and heart function!
What type of strength training is best for women in perimenopause and menopause?
The strength training program that is right for you depends on your needs and interests. Exercise should be fun, enjoyable and challenging, so make sure to choose something you like. You can do strength training in a gym, a studio, at home or when traveling.
Here are some strength training methods:
TRX Suspension Training (can be done anywhere and anytime)
Weightlifting — machines, barbells, dumbbells, kettlebells and YBells
Bodyweight movements such as squats, planks, push-ups, and sit ups
Pilates
Strength training offers a wide variety of physical and mental benefits to women going through perimenopause and menopause. It can alleviate uncomfortable symptoms and improve health and energy.