Strength Training During Perimenopause and Menopause
I turned 40 recently, and before I did, I can’t tell you how many times someone in their 40’s looked at me and said, “just wait until you’re 40’. Well I’m here…and I’m waiting…..although I’m not sure, exactly, what for? J/K. I can only assume that what these lovely friends of mine were referring to, are the negative symptoms many women will experience related to hormonal changes once they’ve entered perimenopause and menopause! In all truth, now that I am 40, my vigilance around these (seemingly imminent) changes in my hormones has heightened. I’m grateful that women are having these conversations more openly than ever before and that medical doctors are taking seriously, specializing and getting better at treating women experiencing symptoms related to perimenopause and menopause. Some of these symptoms include hot flashes, poor sleep, weight gain and moodiness (or should I more accurately say, “wanting to murder everyone around you”).
As a fitness professional, what I can do to contribute to the conversation is to talk about what I know, thanks to science. And to share with you how I am personally arming myself for this phase of life and how you can too!
My first line of defense is strength training- in particular, lifting HEAVY. So I’m sorry pilates and yoga. If you love these workouts (and I do them too), they are not enough. If you want to combat age related hormonal changes in a powerful way, you must build muscle and strength training is the most effective way to do this. Here’s why LIFTING HEAVY is so important:
1. Combat Muscle Loss:
One of the most critical changes as we age is the loss of estrogen, a hormone that plays a vital role in maintaining muscle mass and strength. Proteins responsible for muscle contraction, such as actin and myosin, have estrogen receptors. When estrogen levels drop, these proteins don't function as effectively, leading to muscle loss and decreased strength. Lifting heavy weights helps counteract this by stimulating muscle growth and maintaining muscle mass.
2. Boost Metabolic Health:
As estrogen declines, women are at a higher risk of gaining weight due to metabolic changes. Strength training plays a crucial role in improving metabolic health. Lifting heavy weights enhances the function of mitochondria—the powerhouse of cells. Healthy mitochondria are more efficient at burning calories and providing energy, which helps combat weight gain and maintain a healthy metabolism.
3. Strengthen Bones:
Loss of estrogen can lead to a decrease in bone density, increasing the risk of osteoporosis. Lifting heavy weights puts stress on your bones, which helps to stimulate bone growth and maintain bone density, keeping your skeleton strong and healthy.
4. Improve Mood and Energy:
The hormonal fluctuations during perimenopause and menopause can wreak havoc on your mood and energy levels. Exercise, including weightlifting, is a natural way to boost endorphins, improve your mood, and increase your energy levels.
I’m so grateful that I’ve been building a strong foundation over the years and know that it puts me in a great place for combatting these potential perimenopause and menopause symptoms. But, it’s truly never too late to start lifting and building muscle to improve your health and age gracefully. If you need guidance, on where to start and the most effective game plan moving forward, book a coaching call with me or one of my amazing BBH trainers. We know there are still very individual considerations to understand about you and we can help you create an effective program that works for you!
Leave a question in the comments and I’ll be happy to get to it!
