Whether you’re peri, post or slap bang in the middle of the menopause, strength training has a whole host of benefits to help improve many of its associated symptoms. Tri coach Janette Cardy explains…
Menopause is a natural biological process and is not considered a medical condition. However it can have a huge affect on our quality of life. It usually happens between the ages of 45-55 but it can happen earlier.
Perimenopause is when you have symptoms of menopause but your periods have not stopped. Menopause is when you have not had a period for 12 consecutive months. At this point, the ovaries have significantly reduced their hormone production. Postmenopause is the stage after menopause.
There are so many symptoms associated with peri-post menopause but these are just some you might experience:
- Hot flashes and night sweats
- Mood swings and anxiety
- Weight gain
- Sleep disturbances
- Achy joints and muscle pain
- Energy levels reducing
- Memory problems
- Digestive issues
- Heart palpitations
It’s important to remember that every woman’s experience is unique to them and you might not experience all symptoms or, in fact, any.
Common myths about training during peri-post menopause
Every woman’s experience can be quite different and it’s important to listen to your body and find what works for you. However, let’s distinguish between fact and fiction here:
- Strength training will make you bulk – FICTION. Strength training leads to increased muscle tone and overall strength.
- Cardio is the best exercise during menopause – FICTION. Both cardio and strength training are important during the peri-post menopause stages. Both will help with muscle mass, bone density and overall strength.
- Exercise will worsen your menopause symptoms. FICTION. Regular exercise can help alleviate many symptoms of menopause but also help with sleep, mood, energy levels and overall wellbeing.
Is it harder to gain muscle during the menopause?
It may be slightly more challenging to gain muscle during peri-post menopause due to hormonal changes, but with the correct strength programme and also a good nutrition plan it is still possible.
How can strength training help with menopause?
We lose 8-12% of our muscle mass per decade from age 30 upwards and up to 50% of us will fracture a bone in our hip, spine or wrist post-aged 50! Targeted exercise training is the key to improving skeletal and fall-related risk factors.
Exercise continues to have a positive long-term affect on our health, especially during menopause. Before starting a strength and conditioning programme, it’s always advised to speak to a qualified coach.
Which strength exercises are best to do during the menopause? And which ones will best protect the joints?
Loading muscles through strength training is one of the most effective ways to improve bone health, mobility, boost metabolism and help with overall muscle mass.
Some effective forms of resistance are:
Considerations
Make sure the programme is well rounded and works for you. Sessions don’t need to be long to be effective. Some of the best strength exercises are:
Squats, Dead lifts, Lunges, Chest Press, Rows, Planks, Step-Ups and a Glute Bridge
Remember to take advice from a qualified coach and build up slowly. To protect joints during menopause we want to minimise the stress on the joints, so activities such as swimming, cycling, walking, yoga, pilates, cross training, and a progressive strength training plan will all help.
Top image credit: Getty Images