Strength Training During Menopause:
How It Transformed My Health Journey?
Menopause is a natural phase in every woman’s life, but that doesn’t mean it doesn’t come with challenges. In fact, during menopause, women often face changes in metabolism, muscle mass, and bone density, all of which can increase the risk of weight gain, osteoporosis, and injury. In fact, studies show that after menopause, women can lose up to 5% of their muscle mass every decade.
That’s a huge number, especially when you consider how important muscle is for overall metabolism and health. When I started going through menopause, I knew that strength training would be essential to my physical and mental health. But not just any type of training—training that would preserve muscle mass, boost my metabolism, and keep me strong.
In this article, I’ll share how strength training became an essential part of my menopause journey and why it can make such a difference.
Why Strength Training Is Vital During Menopause?
Menopause leads to many changes in the body, and one of the most significant is the decrease in estrogen levels. Estrogen is important for maintaining muscle and bone health, and as its levels drop, women often experience a loss in muscle mass and bone density. This loss can contribute to an increased risk of weight gain, osteoporosis, and injuries.
The Impact of Hormonal Changes
During menopause, women typically experience a decline in lean muscle mass. This is important because muscle mass is not just for strength—it plays a crucial role in metabolism. The more muscle you have, the more calories your body burns at rest. Unfortunately, the loss of muscle mass combined with a slowed metabolism during menopause can result in unwanted weight gain.
In fact, research suggests that, for women in their 50s, the average weight gain during menopause is around 5-8 pounds, primarily due to the hormonal changes and a slower metabolism. Strength training helps counteract these changes, maintaining muscle mass and ensuring that the body remains strong and functional.
Benefits of Strength Training
Strength training during menopause is not just about muscle preservation; it’s about improving overall health. Here are some of the key benefits of adding strength training to your routine during this stage of life:
Preserves Muscle Mass: As I mentioned earlier, muscle mass decreases with age, especially during menopause. Strength training combats this and helps preserve muscle, which is essential for metabolism and overall strength.
Improves Bone Density: Strength training has been shown to reduce the risk of osteoporosis by improving bone density. Women are at a higher risk of osteoporosis after menopause due to the decline in estrogen, but weight-bearing exercises like strength training can help protect bones.
Increases Metabolism: Muscle burns more calories than fat, so increasing muscle mass can boost your metabolism. This is crucial for women experiencing the slowing of metabolism that comes with menopause.
Reduces Risk of Injury: Stronger muscles and bones mean better overall stability and mobility, reducing the risk of falls and injuries, which become more common with age.
Improves Mental Health: Strength training releases endorphins, the “feel-good” hormones, which can help reduce symptoms of anxiety, depression, and stress that often increase during menopause.
My Personal Experience: How Strength Training Helped Me?
When I first started experiencing menopause, I felt the changes right away. My metabolism slowed, and I began gaining weight, especially around my midsection. I also noticed that my bones and muscles felt weaker. It was a bit overwhelming, but I knew that I had to take control of my health.
I decided to incorporate strength training into my routine, and honestly, it’s been one of the best decisions I’ve made. I reached out to a friend who’s a trainer, and she developed a personalized strength training program for me that I could do at home. This program included compound movements like squats, lunges, deadlifts, and presses, which target multiple muscle groups at once. These exercises helped me maintain muscle mass and improve my overall strength, and I began noticing changes fairly quickly.
I also explored other programs that were recommended by my trainer, like Steph Gaudreau’s Strong and Lean program, which combines strength training with a focus on overall health. Another great resource I came across was Peloton’s strength training classes—you don’t have to be a member to use them, and they offer a variety of workouts for different fitness levels. Ladder, a platform designed for serious fitness enthusiasts, also became part of my routine to keep my workouts challenging and effective.
The key takeaway from my experience is that strength training can be customized to fit your individual needs. Whether you prefer home workouts, gym routines, or online classes, there’s a program for you. I found that mixing in different types of training kept me motivated and allowed me to target various muscle groups effectively.
Key Tips for Starting Strength Training During Menopause
If you’re new to strength training or are unsure where to start, don’t worry! Here are some tips I found useful when I first began:
1. Start Slow and Focus on Form
It’s important to start with the basics and prioritize good form. Proper technique reduces the risk of injury, which is especially important as we age. My trainer recommended starting with bodyweight exercises like squats, lunges, and push-ups to build foundational strength.
2. Incorporate Compound Movements
Compound movements, like deadlifts, squats, and overhead presses, target multiple muscle groups at once. These exercises help build strength more efficiently and improve overall muscle balance. I personally love these exercises because they feel functional—they help with everyday movements like bending, lifting, and carrying.
3. Don’t Forget to Rest
Muscle recovery is just as important as the workout itself. I learned quickly that rest is essential to avoid overtraining and to allow the muscles to repair and grow stronger. I aim to take at least one or two days of rest between strength training sessions.
4. Stay Consistent
Consistency is key when it comes to strength training, especially during menopause. I committed to training at least three times a week, gradually increasing the intensity as my body adapted. The more consistent I became, the stronger I felt—both physically and mentally.
5. Combine Strength Training with Cardiovascular Exercise
While strength training is the foundation of my workout routine, I also include cardiovascular exercise, like walking, cycling, or swimming. This combination helps maintain heart health and ensures a well-rounded fitness program.
Additional Considerations: Nutrition and Supplements
In addition to strength training, maintaining proper nutrition is essential for supporting muscle health and recovery during menopause. I focused on protein-rich foods to support muscle growth and recovery, and I also made sure to include plenty of fruits, vegetables, and healthy fats for overall wellness.
Protein
Protein is crucial when building and maintaining muscle. I make sure to include protein-rich foods like chicken, fish, tofu, and legumes in my meals. I also use a high-quality protein powder in smoothies to ensure I’m getting enough.
Magnesium
Magnesium is another supplement I’ve found helpful, especially for relaxation and muscle function. It’s essential for muscle contraction and can help prevent cramps and spasms, which become more common during menopause.
Bone Health
Since bone density decreases after menopause, I make sure to include foods rich in calcium and vitamin D, like leafy greens, dairy, and fortified plant milks, to support my bone health.
Strength training has been a game-changer for me during menopause. It’s helped me preserve muscle mass, improve my metabolism, boost my mood, and maintain overall physical health. If you’re going through menopause and haven’t incorporated strength training into your routine yet, I highly recommend giving it a try. It doesn’t have to be overwhelming or complicated. Start slow, focus on form, and build up from there.
With the right approach, strength training can help you feel stronger, more confident, and empowered during this stage of life. You can do it, and your body will thank you for it!