Strength training during menopause – is this beneficial?

It’s becoming more and more common to hear about the importance of strength training as you get older. But why does it make such a difference to your health and wellbeing during perimenopause, menopause and beyond? Well, you have come to the right place – let me explain why. 

What is strength training?
Strength training is a modality of exercise that improves the strength and endurance of your muscles. Strength training requires the muscle to contract and then relax against a form of resistance. This form of resistance could be a dumbbell, a step, a resistance band, a kettlebell, a barbell or even a medicine ball.

Why is strength training important for menopause?
When a woman starts to go through the “change of life”, their hormone levels will start to fluctuate causing symptoms of hot flushes, anxiety and more. Throughout menopause, women will experience a decline in their Oestrogen levels, until they have declined for good. Lower levels of Oestrogen can affect the body in many ways, such as:
-    Decreased bone density levels (increased risk of developing Osteoporosis)
-    Decreased metabolic rate 
-    Decreased muscle mass 
-    Increased fatigue and lethargy levels 
-    Increased risk of Cardiovascular issues 
-    Increased levels of mental health symptoms 

I bet you’re really disliking what you’re reading so far – but I have some GOOD news. Strength training is actually one of the most effective ways to HELP these symptoms. Strength training not only helps us look better, but it also helps with the following:
-    Improves bone density (it can even reverse Osteoporosis)
-    Increase muscle mass (which will consequently improve your metabolic rate)
-    Increase metabolic rate 
-    Improve balance and functionality 
-    Decrease fatigue levels 
-    Decrease Cardiovascular risk 
-    Improve mental health symptoms (those feel-good endorphins after a workout are AMAZING)

So I bet you’re wondering how much do I NEED to be strength training to experience these incredible benefits? It is recommended that women should be exercising for a minimum of 150 minutes per week, which includes at least 2 strength training sessions. Research has found that following a fitness program which includes weight training, balance and cardiovascular movements 3-4 days per week can significantly improve our overall health and wellness, and help us manage our menopausal symptoms much more effectively.