As our bodies move into perimenopause and then finally become post-menopausal we often see our bodies start out looking a certain way, and end up changing in ways that feel very different than what we are comfortable with. Considering the contributions to this metamorphosis helps us focus our efforts on the life style changes we can control, to mitigate the changes that impact our physical and mental health most significantly.

This is where weight training comes into the conversation. Research has found following a fitness program which includes weight training, balance, and cardiovascular movement 3-4 days per week (2 hours 30 min total time per week) can significantly improve our overall health and wellness during this time. Most significantly beginning or continuing with lifting weights.

Why lifting weight can help you thrive during this phase of life.

It stimulates muscle-building stem cells.
Estrogen is essential for regulating satellite cell function in females; it helps us regenerate muscle stem cells (also known as satellite cells), which help us maintain our muscles. When researchers take estrogen from animals, their ability to regenerate these cells drops by up to 60 percent. Muscle biopsies in women in the menopause transition mirror these findings, showing that estrogen levels are linked to the number of satellite cells. Resistance training is the best way to generate those muscle-making cells and lifting heavy provides the strength-building stimulus women need as estrogen declines.

It ramps up your metabolic rate.
Muscle fuels your metabolic engine. It requires more energy simply to exist and it gives you more energy to do the things you love. For postmenopausal women, more muscle may also help you burn more fat while you exercise, according to a study published in the American Journal of Physiology—Endocrinology and Metabolism, which found that postmenopausal women burned 19% less energy during a 45-minute cycling test than premenopausal women did. But when the scientists took lean body mass difference into account—which was significant because the premenopausal women had more than nine pounds more lean body mass—there was no difference in total calories burned. The scientists concluded that “LBM [lean body mass] seems to be the most important contributor to the observed changes in metabolism in women in early stages after menopause.”
It builds bone.
Heavy resistance training helps build stronger bones. That’s important because the menopause transition is a precarious time for bone density, with up to 20% of a woman’s bone loss happening during this time of life.

It improves your cardiovascular and general health.
Resistance training improves insulin sensitivity, lowers blood pressure, reduces visceral (deep belly) fat, and improves immunity. In short, lifting heavy weight makes you healthier.

Lifting Tips

Weight training focuses on "big lifts": deadlifts, squats, lunges, and other Olympic lifts that spread the force out between so many muscles, connective tissues, and joints that everything gets worked just the right amount. Really heavy loads should be reserved for those lifts.

You generally want to do 3 to 5 sets of 6 or fewer reps (i.e. 5 sets of 5 reps) and FULL rest between, so 2 to 5 minutes. Remember form is everything. You should be able to complete every rep with good form. When you can't, you're done.
If you're new to strength training, it's important to work your way into big lifts to avoid injury. Start by focusing on mobility and stability. When you can perform the exercises with full range of motion without weight, you're ready to start slowly adding weight. Working with a coach or PT is a great way to learn the moves and get started.

Book an appointment today if you or someone you love needs help.

Book Now

Contributions from:

When your hormones decline, muscle stimulation matters. By Selene Yeager (May 23, 2022). The Menopause Manifesto: Own Your Health with Facts and Feminism. By Dr. Jen Gunter (2021)