Strength training is a really essential part of anyone’s fitness routine - but is especially important as we move towards menopause. Guest author Lily Minton dives into some myth-busting around the topic of weight-lifting and resistance training and hopefully encourage you to give it a try yourself!
There’s a reason people love strength training. It’s commonly hailed as a holy-grail form of exercise that’s proven to increase caloric burn even after your workout ends, build strength and endurance and even help preserve brain function in later years. But what is it and why is it so important, in particular, for menopausal women?
What is strength training?
Strength training, also known as resistance training, is a type of physical exercise designed to improve muscular strength and endurance. It involves working against resistance, which can come from free weights you often see at the gym, resistance bands, weight machines, or even your own body weight (or baked bean cans!). Walking can even be a form of strength training, either if you’re carrying your baby on your chest or if you strap ankle weights like these to you before heading out the door. It all counts. The primary goal of strength training is to increase the force that muscles can generate and withstand, leading to a stronger, more toned physique.
Typical strength training exercises include:
- Squats
- Deadlifts
- Bench presses
- Push-ups
- Rows;
all targeting different muscle groups.
These exercises can be performed with varying levels of intensity and repetitions, depending on your fitness goals—whether that’s building muscle mass, increasing strength, enhancing endurance, or simply improving overall body composition.
Strength training offers numerous benefits, including:
- Increased muscle mass
- Improved bone density
- Better joint flexibility
- Enhanced metabolism
- Reduced risk of injury (when performed correctly!).
It’s a versatile form of exercise that can be adapted to suit individuals of all fitness levels, from beginners to advanced athletes.
Benefits of strength training during menopause
Whilst the benefits of strength training can be felt at any age, there are many reasons why it can be particularly helpful for women moving towards menopause.
Reduced joint pain
Strengthening the muscles around the joint can have a dual effect of supporting the joint. Muscle loss is a common age-related matter. Known scientifically as sarcopenia, age-related muscle loss happens earlier for women (around the age of 65) than it does for men (commonly around the age of 70). This is because oestrogen is strongly linked to the preservation of muscle mass and our oestrogen levels drop as we reach menopause!
Improved bone density
Up to 20% of a woman’s bone loss occurs during menopause, so it would make sense that now’s the right time to pick up those resistance bands. It sounds bonkers, but by straining the bones, you will strengthen them over time, increasing bone density and reducing the risk of osteoporosis.
Increased metabolism
A study from the American Journey of Physiology - Endocrinology and Metabolism, found that postmenopausal women burned 19% less energy during a 45-minute cycling test than premenopausal women did. This shows that strength training for menopausal women is crucial for increasing the metabolic rate to ensure that energy surpluses are utilised in efficient ways. Naturally, the body’s fat percentage increases at the same time as the candles do on your birthday cake so if eating the cake is also on the agenda, make sure to get in those bicep curls!
Won’t lifting weights make me really muscley?
A common misconception. No, strength training will not make you look like the hulk. In fact, you’d have to be shovelling in the calories and lifting some seriously heavy dumbbells multiple times a week to even get close to looking like the michelin man. Females are very unlikely to gain the same muscle mass as men, simply because they have a different hormone profile.
Testosterone in men results in greater muscle mass but conversely to women, they don’t retain fat in the same way as women, which is down to the hormone oestrogen. Women’s best bet is to lift the heaviest weight they can manage for a few reps.
Different kinds of strength training
If you are ready to give strength training a go - here are some good exercises to kick things off with.
Kettlebells
The ones that look like an old fashioned iron. Great for flexing your hips and toning your glutes with kettle-bell swings. You can watch a short video about how to perform these here.
Resistance Bands
Essentially, resistance without the weights. Sounds strange? No, you’re not lifting air but instead flexing thick, elasticated bands of varying resistance. A good option if you’re worried you might drop 6kg on your toes. You can pick up resistance bands here for under £7, with a resistance ranging from light to extra, extra heavy, and can even use them at home if you’re not ready to sign up for a gym membership!
Machine weights
Ever wandered into a gym and felt totally overwhelmed at what’s on offer? Don’t worry, we all experience it at some point. Most gyms will offer induction sessions for free… don’t be afraid to ask if you’re not sure how to use anything. In fact, weight machines can be great for beginners because they teach proper form and reduce the chance of injury.
Body weight exercises
You don’t need lots of fancy equipment or even a gym to get a good session of resistance training in. Maybe a mat, in case the hard kitchen floor is not your vibe and some space. There’s plenty of free videos on youtube or take a look at this useful guide for some ideas on how to workout at home, for free!
Hopefully we’ve given you some ideas of how and what to incorporate into your resistance training routine. As you’ll now know, strength training is key, both in building muscle to support joints as well as improving bone density and generally helping you have a happier, healthier menopause!
Oh and if you’re worried about irregular periods or little bladder leaks whilst working out, fear not! Those days are over because NIXI have got you covered! Check out our range of seamless leak-free underwear, that are invisible under your gym leggings - perfect for when your pelvic floor is getting just as much of a workout as your biceps.