By: Andy C
Added: 16 October 2023
Menopause is a significant phase in a woman's life, marked by hormonal changes that can bring various physical and emotional challenges. While it's a natural transition, the symptoms associated with menopause, such as hot flushes, mood swings, and bone density loss, can be quite disruptive. However, recent studies have shown that strength weight training can help fight against the unwanted effects of menopause, offering both physical and emotional benefits.
Strength weight training, also known as resistance training, involves lifting weights or using resistance bands to build muscle strength. Recent studies have highlighted its numerous benefits for women experiencing menopause:
Improved Muscle Mass and Metabolism
One of the most significant challenges during menopause is muscle loss and weight gain. Research published in the "Journal of the American Geriatrics Society" found that regular resistance training can effectively increase muscle mass, boost metabolism, and help manage weight.
Enhanced Bone Health
The risk of osteoporosis, a condition characterised by fragile and brittle bones, is elevated during menopause due to oestrogen reduction. A study in the NLoM demonstrated that weight-bearing exercises, including strength weight training, contribute to increased bone density and reduced fracture risk.
Mood Regulation
Menopause-related mood swings and irritability can be alleviated through exercise. A review in the British Media Journal concluded that physical activity is highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations, including the general population, people with diagnosed mental health disorders and people with chronic disease. Physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress.
Hot Flush Relief
Though more research is needed, some studies suggest that regular exercise, including strength training, can help mitigate the intensity and frequency of hot flushes in menopausal women.
Getting Started with Strength Weight Training
If you're considering incorporating strength weight training into your menopausal wellness regimen, here are some practical steps to get you started:
Hire a Personal Trainer
You’re not in it alone and by hiring a personal trainer you can receive tailored fitness guidance and support, helping you navigate the physical and emotional challenges of this life stage effectively.
Start Slow and Steady
If you're new to strength training, start with lighter weights and gradually increase resistance. Proper form is crucial to prevent injury.
Consistency is the Key
Aim for at least two to three sessions of strength weight training per week to see noticeable benefits.
Combine with Cardio
Incorporate aerobic exercises such as walking, swimming, or cycling to achieve a well-rounded fitness program.
Monitor Progress
Keep track of your progress, both in terms of strength gains and symptom management.
So strength weight training has emerged as a valuable tool in the management of menopausal symptoms, offering a holistic approach to physical and emotional well-being.
While more research is needed to fully understand the extent of its benefits, the existing studies show promising results. By embracing strength training, menopausal women can take control of their health, build strength, enhance bone density, regulate mood, and improve their overall quality of life during this transformative phase.
Always consult with a healthcare professional before embarking on any new fitness routine, and remember that consistency is key to reaping the rewards of strength weight training.
References
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