Muscles, Metabolism, and Menopause: Why Strength Training is a Game-Changer
Strength training is often associated with bodybuilders and athletes, or as something we do to ‘tone up’! But it is a crucial component of overall health for people of all ages and fitness levels. While its benefits apply universally, strength training becomes especially vital for women as they enter perimenopause and menopause.
This transformative phase brings hormonal shifts that can impact muscle mass, bone density, metabolism, and overall well-being. Incorporating resistance training into a fitness routine can help counteract these effects, leading to a healthier, stronger body that will live well for longer!
The Universal Benefits of Strength Training
Regardless of age or gender, strength training offers numerous benefits that extend far beyond physical appearance. Some of the key advantages include:
Increased Muscle Mass and Metabolism: Strength training helps build lean muscle, which in turn boosts the body’s resting metabolic rate. This means more calories burned throughout the day, aiding in weight management. Muscle is also involved in insulin regulation, more muscle = improved synthesis. There is a reason why weight training is now an important part of diabetes management.
Stronger Bones and Reduced Injury Risk: Weight-bearing exercises stimulate bone growth and slow down age-related bone loss, reducing the risk of fractures and osteoporosis. Bones, muscles, and connective tissues remodel along lines of stress, so exercising across multiple planes is crucial for building resilience. Unlike cardio, which primarily enhances endurance, strength training directly supports bone health. Cycling and swimming, though beneficial for cardiovascular fitness, lack the impact needed to strengthen bones. The LIFTMOR study found that lifting heavy weights (+85% 1-rep max for 5 reps, 5 sets) and incorporating impact exercises, when progressed safely, are both effective and safe for individuals with osteoporotic bone changes, outperforming light resistance training in improving bone density.
Improved Joint Health and Mobility: Strength training strengthens the muscles around joints, improving stability and reducing the risk of arthritis- related discomfort.
Better Cardiovascular Health: Studies have shown that resistance training can help lower blood pressure, improve circulation, and support heart health. As anyone who has done Group Power with us knows… you don’t need to hit the treadmill to get your heart rate up!
Enhanced Mental Well-Being: Strength training releases endorphins, the body’s natural mood boosters, which help combat stress, anxiety, and depression. There’s nothing better than swinging heavy s**t around, for stress relief!
Why Strength Training is Especially Important for Women in Perimenopause
and Menopause
As women transition into perimenopause (which can begin in their 40s) and eventually menopause, oestrogen levels decline. This hormonal shift brings about several physiological changes that can be mitigated through strength training, as part of an overall strategy for managing menopausal changes.
1. Prevents Muscle Loss and Weight Gain: One of the most noticeable changes during perimenopause is the gradual loss of muscle mass. This, combined with a slowing metabolism, can lead to increased fat accumulation, particularly around the abdomen. Strength training helps counteract this by preserving muscle and keeping metabolism more active, alongside a healthy diet.
2. Supports Bone Density and Reduces Osteoporosis Risk: Women are at a higher risk of osteoporosis due to the drop in oestrogen levels. Resistance training stimulates bone remodelling, strengthening bones and reducing the likelihood of fractures later in life. Studies like the LIFTMOR study confirm that progressive heavy lifting and impact training are not only safe but highly effective for improving bone density, even for those with osteoporosis.
3. Improves Balance and Reduces Fall Risk: Aging often leads to a loss of coordination and balance, increasing the risk of falls. Strengthening core and lower body muscles through resistance exercises enhances stability and coordination.
4. Boosts Mood and Mental Clarity: Menopause is often accompanied by mood swings, brain fog, and even depression. The endorphin release from strength training helps improve mental clarity, focus, and emotional well-being.
5. Enhances Heart Health: Postmenopausal women have an increased risk of cardiovascular disease. Strength training helps lower blood pressure, improve cholesterol levels, and support heart health overall.
How to Get Started
For those new to strength training, the key is to start slowly and progress gradually. Our group classes offer an excellent way to get started in a structured and supportive environment:
Group Power: Our most popular class, designed to incorporate all the key aspects of strength training discussed here. This full-body workout builds muscle, strengthens bones, and enhances metabolism.
Group Active: A well-rounded class that combines resistance training with cardiovascular and balance exercises, making it a great choice for overall fitness.
If you can only attend one class per week, Group Power or Group Active should be your top pick!
Move for Life, TRX Strength, and Group Core also incorporate external resistance to build muscle and improve bone health.
Final Thoughts
Strength training is not just about aesthetics—it is about longevity, vitality, and overall health. For women approaching perimenopause and menopause, it serves as a powerful tool to maintain strength, confidence, and well-being during this transition.
No matter your age, it is never too late to start. Investing in strength today means a healthier, more active future. So, pick up those weights, embrace resistance, and give your body the support it deserves!