Menopause & Muscle: Why Strength Training Matters.

Every woman knows that their body will go through some changes during the menopause. While menopause is a normal and inevitable process, it can bring about various physical and emotional challenges for women. However, strength training has emerged as a proven and powerful tool to alleviate these symptoms and improve women's health during this transitional phase.

One of the primary problems associated with menopause is the onset of several physical symptoms. Hot flushes, night sweats, sleep disturbances and mood swings are common complaints that can disrupt a woman's daily life and overall well-being. Additionally, menopause often leads to a decrease in bone density, which increases the risk of osteoporosis and fractures. Furthermore, hormonal changes can result in weight gain, muscle loss, and a decrease in overall strength and fitness levels.

The Benefits

Over the past few years, more and more studies have conclusively shown an array of benefits of strength training for menopausal females, including:

Increased production of muscle-building stem cells

Increased metabolism

Increased bone density

Improved cardiovascular (and overall) health

Decreased joint pain 

Improved mood

Decreased hot flashes

Strength training, also known as resistance training or weightlifting, involves performing exercises that target specific muscle groups using resistance, such as weights or resistance bands. Engaging in regular strength training has proven to be extremely beneficial at alleviating the physical and mental symptoms of menopause.

Firstly, strength training helps combat the physical symptoms of menopause. Studies have shown that regular strength training, can reduce the frequency and severity of hot flashes and night sweats. Exercise also promotes better sleep, which can significantly improve the quality of life for menopausal women.

Secondly, strength training plays a crucial role in maintaining and improving bone health. Weight-bearing exercise, such as strength training, help increase bone density and reduce the risk of osteoporosis. By engaging in strength training, women can improve bone density and minimise the chances of fractures.

Moreover, strength training helps address the issues of weight gain and muscle loss that often accompany menopause. As women age, their metabolism slows down, making it easier to gain weight and harder to lose it. Strength training helps counteract this by increasing muscle mass, boosting metabolism and helping to lose weight. Additionally, building muscle through strength training enhances strength and physical performance, enabling women to maintain an active and independent lifestyle.

In addition to the physical benefits, strength training also has immense positive effects on mental and emotional well-being. Exercise, including strength training, releases endorphins, which are natural mood elevators. Regular exercise can help reduce anxiety, depression, and mood swings that may occur during menopause. Furthermore, strength training promotes body confidence and self-esteem, as women witness improvements in their physical abilities and appearance.

In conclusion, menopause can bring about various challenges for women, both physically and emotionally. However, incorporating strength training into their lifestyle can significantly alleviate these symptoms and improve overall health. Strength training helps combat physical symptoms, maintain bone health, address weight gain and muscle loss, and enhance mental well-being. By embracing strength training, women can navigate through menopause with greater ease and enjoy a healthier and more fulfilling life.

Are you a woman experiencing the challenges of the menopause who would like to experience the benefits of strength training in an all-female, supportive, small group environment with like minded women and a female coach? Get in touch!