Menopause: the importance of weight training during the period – 05/19/2023 – Equilíbrio

Many women begin to experience menopausal symptoms around age 50. As hormones begin to fluctuate and change, women may begin to experience a range of symptoms such as hot flashes, joint pain, moodiness and vaginal dryness.

Menopause can also be accompanied by a range of physical changes – including loss of muscle mass, loss of bone density and a slow metabolism.

Fortunately, regular exercise – specifically weight lifting – can help mitigate some of these changes and improve overall health and well-being.

Below, we explain why weight lifting can be beneficial for women going through menopause.

1. Increases bone density

Weightlifting not only challenges your muscles, it challenges your bones as well. In fact, resistance exercise (such as weight lifting) encourages the formation of new bone tissue, which can increase bone density.

This can be particularly beneficial for postmenopausal women who are at risk for osteoporosis. Research has shown that women who regularly resistance train experience significant increases in bone mineral density, including in the hips and spine. Higher bone density can also reduce the risk of osteoporosis.

2. Maintain muscle mass

As women age, they tend to lose muscle mass and strength, which can increase their 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, a study 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 engage in other forms of exercise such as stretching and mobility training.

Other research has also found that weight training can also be beneficial for perimenopausal women.

The study showed that perimenopausal women who regularly trained with weights – rather than doing standard aerobic exercise (such as running or walking) – over a two-year period gained about three times less abdominal fat on average.

3. Accelerates metabolism

Weight lifting can increase lean muscle mass, which in turn can help speed up your metabolism and burn more calories at rest. This can be especially important for women before and after menopause, as hormonal changes can lead to decreased metabolism and 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 showed significant increases in their resting metabolic rate, which may help control excessive weight gain.

4. Improves mood

Women going through menopause can experience mental health issues, including depression and anxiety. But exercise — including weight lifting — can offer a number of mental health benefits, including reducing symptoms of depression and anxiety.

One study showed that women who participated in a 16-week combined resistance-training program reported improved mood and emotional well-being when compared to a program that only included guidance on a healthy lifestyle.

Furthermore, self-esteem, mood and fatigue also improved in older adults after prescribed resistance training – suggesting that weight lifting may have a positive effect on quality of life. Although this particular study was not specifically conducted with menopausal women, it is likely that exercise has a similar effect.

Women who have sleep disorders and hot flashes may also have their quality of life and mood impaired. But resistance training has been shown to be an effective tool in regulating body temperature, which can improve emotional well-being.

The effects of weight lifting on mood may be due to the release of endorphins, which are natural pain relievers and mood-enhancing chemicals in the brain.

How to begin

Considering all the benefits weightlifting can offer women going through this period of their lives, you might be anxious to get started. But if you’ve never done resistance training or weight lifting before, here are some things to keep in mind whenever possible:

Start with a qualified instructor: 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, create a safe and effective exercise program, and progress at a pace appropriate for your fitness level and goals.

Focus on shape: Proper form is crucial when lifting weights, especially as you age. Poor posture 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 filming yourself during workouts can help ensure that the way you exercise is good.

Start with compound exercises: compound exercises are those that work several muscle groups at once. These exercises are great for gaining strength in general. Some examples include squats, deadlifts, and bench presses. Try to do this about 2-3 times a week. Once you’ve gained a good foundation with these compound exercises, start including exercises that focus on a specific muscle or work to help with stability — like shoulder presses or lunges.

Progress gradually: As you become more comfortable with weightlifting 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 make progress. Just make sure not to go too fast, as this can increase your risk of injury.

Weight lifting can offer 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 a doctor before starting any new exercise program, especially if you have any pre-existing health conditions or concerns.

This article was originally published on the academic news site The Conversation and republished here under a Creative Commons license. Read the original version here (in English).

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Athalie Redwood-Brown is Professor of Sport Performance Analysis at Nottingham Trent University in the UK Jennifer Wilson is Program Leader in Sports Therapy and Rehabilitation at the University of Derby in the UK