Why weight lifting is beneficial before and after menopause

Many women begin to experience the symptoms of menopause around the age of 50. As hormones begin to fluctuate and change, women may begin to experience a variety of symptoms, including hot flashes, joint pain, moodiness, and vaginal dryness. Menopause can also be accompanied by a variety of physical changes, including loss of muscle mass, loss of bone density, and a slower metabolism.

Fortunately, regular exercise, specifically wmyWeightlifting – to be able to help mitigate these changes a little and improve general health and well-being. These are just a few of the ways that weight lifting can be beneficial for women going through menopause.

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1. Increases bone density

Weight lifting not only challenges your muscles, it also challenges your bones. In fact, resistance exercises (such as weight lifting) have been shown to stimulate the formation of new bone tissuewhich can increase bone density.

This may be particularly beneficial for women who are postmenopausal and at risk of osteoporosis (brittle bones). Research has shown that women who regularly train resistance had significant increases in bone mineral densityeven in the hip and spine. Higher bone density can also reduce the risk of osteoporosis.

2. Maintains muscle mass

As women age, they tend to lose muscle mass and strength, which can increase the risk of falls, fractures and injuries. Menopause can contribute to this loss of muscle mass.

But research shows that weight lifting is an effective way for older adults, including women, to maintain and even increase their muscle mass and strength For postmenopausal women, research has shown that those who engage in regular resistance training are less likely to experience losses in muscle mass and strength compared to those who participate in other forms of exercise, such as stretching and mobility.

Other research has also found that weight training may also be beneficial for women in the perimenopausal period. The study found that perimenopausal women who weight training regularly – instead of doing standard aerobic exercise (like running or walking) – over a two-year period she gained about three times less belly fat on average.

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3. Speed ​​up metabolism

Weight lifting can increase lean muscle mass, which in turn can help boost metabolism and burn more calories at rest. This can be especially important for women just before and after menopause, as hormonal changes can cause decreased metabolism and a increased body fat.

In a study published in the Journal of Strength and Conditioning Research, postmenopausal women who participated in a 12-week resistance training program had significant increases in resting metabolic rate It can help control excess weight.

4. Improves mood

Women going through menopause may experience mental health problems, including depression and anxiety. But exercise, including weight lifting, can have numerous mental health benefits, including reducing symptoms of depression and anxiety.

One study found that women who participated in a 16-week combined resistance training program reported improved mood and emotional well-being compared to a program that only included healthy lifestyle guidance. In addition, self-esteem, mood, and fatigue have also been shown to improve after prescribed resistance training in older adults, suggesting that weight lifting may have a positive effect on quality of life. Although this particular study was not conducted specifically in menopausal women, it is likely that exercise has a similar effect.

Women who experience sleep disturbances and hot flashes may also experience reduced quality of life and mood. But resistance training has proven to be an effective tool in regulating body temperaturethat can improve emotional well-being.

The effects of weight lifting on mood may be due to the endorphin releasewhich are natural pain relievers and mood-enhancing chemicals in the brain.

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Starting

Given the many benefits that weight lifting can have for women going through this period of their lives, you may be itching to get started. But if you’ve never tried resistance training or weight lifting before, here are some things to keep in mind:

1. Start with a qualified trainer: Working with a qualified personal trainer or strength and conditioning coach can be beneficial, especially at the beginning of your fitness journey. They can help you learn proper lifting techniques, establish a safe and effective exercise program, and progress at a rate that’s appropriate for your fitness level and goals.
2. Focus on the shape: Proper form is crucial when lifting weights, especially as you get older. Bad form can increase your risk of injury and prevent you from seeing the benefits of weight lifting. Take the time to learn proper technique and start with lighter weights until you feel comfortable and confident. Using a mirror or videotaping yourself during workouts can help ensure your form is good.
3. Start with compound exercises: Compound exercises are exercises that work multiple muscle groups at once. These exercises are great for building overall strength. Some examples include squats, deadlifts, and bench presses. Try to do this around 2-3 times a week. Once you have a good foundation of these compound exercises, start to include exercises that target a specific muscle or work to aid stability, such as shoulder presses or lunges.
4. Gradually progress: As you become more comfortable with weight lifting and feel that the weights you are lifting are not as challenging as they used to be, you can gradually increase the weight or intensity of your workouts to progression. Just make sure you don’t move too fast, as this can increase your risk of injury.

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Weight lifting can have many benefits, and doing it consistently can help you maintain good physical and mental health not only before and after menopause, but also as you age. Just be sure to consult your health care provider before beginning any new exercise program, especially if you have any pre-existing health issues or concerns.

Article of:

1. Athalie Redwood-brown. Senior Lecturer in Sport Performance Analysis, Nottingham Trent University
2. Jennifer Wilson. Program Leader for BSc(H) Sports Therapy and Rehabilitation, University of Derby

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