Strength training during menopause: Benefits and Best Exercises | XpertsReviews.com

Menopause is a stage in a woman’s life when she can no longer have a period for 12 consecutive periods. It is a major transition for any woman of childbearing age, as she enters a stage in her life where she can no longer have children. Perimenopause and menopause come with their own set of challenges. From hot flashes, night sweats, and fatigue to muscle loss and stress, women can go through a lot once they reach the age of 45. While you might think that resting is the best option to combat the side effects of menopause, we often underestimate the importance of exercise, especially strength training during menopause. Losing muscle mass can affect a woman’s physical function and increase the risk of injury, which is why strength training is beneficial for women going through menopause.

Bodybuilding and menopause

Strength training is the practice of doing exercises that improve muscular strength and endurance by using resistance. This includes lifting weights, using resistance bands, bodyweight exercises, and using machines. “The goal is basically to build muscle mass, increase strength, improve bone density, and improve overall fitness,” says fitness expert Yash Agarwal.

There is a natural decline in estrogen during menopause. This therefore decreases bone density, muscle mass and strength while increasing visceral fat mass, according to a study published in the Journal of musculoskeletal and neuronal interactions in 2009.

According to a study published in the American medical journal The American Journal of Muscles, strength training has proven effective in counteracting the loss of muscle mass and strength associated with age and menopause in women aged 40 to 60. BMC Women’s Health in 2023.

Another research published in the Journal of Clinical Medicine In 2023, studies showed that resistance training may be beneficial in improving strength, bone density, and hormonal and metabolic levels in postmenopausal women.

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Here are some of the benefits:

• Bone density:Menopause can lead to decreased bone density and an increased risk of osteoporosis. Strength training can help maintain bone strength.
• Muscle mass:Hormonal changes often lead to muscle loss. Strength training can help maintain and build muscle mass.
• Metabolism:It can help boost metabolism, which can slow with age and hormonal changes.
• Joint health:Strengthening the muscles around your joints can improve joint stability and reduce the risk of injury.

Strength Training Exercises for Menopause

You can include these important strength training exercises in your fitness routine to stay healthy and agile:

1. Squats

• To do squats, start by standing with your feet shoulder-width apart.
• Lower your body by bending your knees and hips, but be sure to keep your back straight. Go as low as you can, then push through your heels to return to step one.

Click here to learn more about how to do squats.

2. Slots

• Step forward with one foot and lower your body until both knees are bent 90 degrees. Make sure your front knee does not extend past your toes.
• Return to the starting position then switch legs.

3. Pumps

• Place your hands shoulder-width apart on the floor and keep your body in a straight line.
• Lower your chest toward the floor by bending your elbows then push up.

4. Dumbbell Rows

• Bend forward at the waist with your back flat.
• Hold a dumbbell in one hand and bring it towards your hip. Keep your elbow close to your body while doing this.
• Lower it and repeat the steps on the other side.

5. Chest press

• Lie on a bench with a dumbbell in each hand and extend your arms above your chest.
• Lower the dumbbells until your elbows are at a 90-degree angle, then push them back up.

6. Boards

• Get into a push-up position, but with your weight resting on your forearms rather than your hands.
• Keep your body in a straight line from head to heels and hold the position.

7. Bicep Curls

• To do bicep curls, stand with your feet shoulder-width apart and hold dumbbells at your sides.
• As you curl these weights toward your shoulders, keep your elbows close to your body.
• Bring the weights back down.

As you do these exercises, keep the following points in mind:

• Ensure proper alignment and technique, as poor form can lead to injury and reduced effectiveness.
• Start with a weight that allows you to perform the exercise with good form and then increase the weight gradually.
• Always do warm-up exercises before starting weight training to avoid injuries.
• Allow your muscles time to recover between sessions, as overtraining can lead to injury.

“Try to do these strength training exercises two to three times a week and make sure you get plenty of rest between sessions,” says Agarwal.

Strength training during menopause is important because women begin to lose muscle mass during this time. Do strength training at least two to three times a week so you don’t have to struggle with basic daily activities.