Navigating perimenopause/menopause can be difficult. One minute your dealing with hot flashes and mood swings and the next it is brain fog and stubborn weight gain with the added "meno belly."
One thing that can change the craziness and help you gain control is strength training. If you think this means you are going to "bulk up" like a bodybuilder, let me put your mind at ease. Unless that is your goal, we are focusing on body resilience - which is the body's ability to adapt to and recover from challenges, both physically and mentally.
Here are 3 benefits of strength training during menopause:
Strengthen & Protect Bones
As estrogen declines in menopause, our bone density is impacted. We see the biggest decline in bone density in women between the ages of 50 and 54. This is also the reason we see a higher risk of falls and fractures in postmenopausal women.
Consistent strength training can help maintain and even increase bone density. It places healthy stress on your bones, signaling your body to maintain and rebuild bone density for long-term strength and stability.
Preserve Muscle Mass & Boost Metabolism
Another impact of estrogen decline is the loss of muscle mass. This loss can slow your metabolism and make it easier to gain weight and harder to lose. Strength training can help you maintain or even rebuild the muscle lost.
More muscle means a higher resting metabolic rate, allowing your body to burn more calories even while at rest. It also supports fat loss, making it easier to maintain a healthy weight as your body changes.
Boost Mood & Improve Brain Fog
Hormonal changes can cause mood swings, anxiety, and even brain fog. This can make you feel out of balance on a daily basis.
Strength training doesn't just work the muscles, it also helps the mind. Exercise releases endorphins, which are the body's mood booster. Strength training can also improve blood flow to the brain, which can help improve memory, focus and mental clarity.
Menopause is not a decline, it is a transition. Strength training is one of the most powerful tools to help you navigate this change. Whether it is working out at home or in a gym, just start where you are and with what you have.
Even with your body changing, you still have a say in how you show up for yourself. Strength training isn’t just about muscles — it’s about reclaiming your strength, inside and out.
If you want more information about Menopause, check out my post Menopause 101: What to Expect and How to Prepare.
