SIX BENEFITS OF STRENGTH TRAINING DURING PERIMENOPAUSE AND MENOPAUSE
ONE
During perimenopause and menopause, there is a decrease in the size of muscle fibres and the body’s ability to produce them due to reduction in oestrogen produced. Strength training not only supports to increase the size of muscle fibres, but increase the amount of muscle making cells within the body, leading to increased muscle mass.
TWO
In menopause, your metabolism can begin to slow. Strength training helps to increase your metabolism which also helps to maintain or even reduce potential menopausal weight gain.
THREE
Fluctuating hormones causes a decrease in bone density, however, strength training has a huge positive effect for increasing bone density & bone strength. As strength training improves metabolism and muscle mass, it therefore reduces the risk of other health problems such as type II diabetes, high blood pressure and BMI increases.
FOUR
Perimenopause and menopause can often increase joint pain experienced due to increased inflammation in and around the joints from changing hormone levels. Strength training not only gets your body moving, blood flowing to your muscles and joints, the increase in muscle mass will also support overall joint stability and strength. This will ultimately have a positive impact to reducing pain and the risk of injury or falls.
FIVE
Strength training releases natural endorphins which help boost your mood, feel a sense of achievement and reduce feelings of stress. There is some promising research that the release of these endorphins can have an affect upon the body’s thermoregulation and potentially contribute to a reduction in hot flushes and night sweats too.
SIX
Strength training has a huge positive effect on your whole emotional and mental health. Not only does it make you feel happier, accomplished, proud, release stress, increase your confidence in yourself, especially as your body is changing beyond your control (honestly the list could go on!) it also makes you feel stronger and more empowered!
EXAMPLE OF BEGINNER STRENGTH EXERCISES YOU CAN DO AT HOME
Sit to stand – inhale as you lower into the chair, exhale as you push to stand. Ensure the knees track out towards your little toes and don’t buckle in towards each other. You can also have your hands on your hips to help push you up to stand.
Incline press ups – inhale as you lower, bringing the chest over the hands, exhale as you push up. A different variation can be to complete standing press ups against the wall.
Glute bridges – knees hip distance apart, ankles under the knees. Exhale as you squeeze the bottom and peel the spine away from the mat, lifting the hips to the sky. Inhale as you gently lower vertebrae at a time.
Ab prep – start with your hands at the base of your hips. Exhale as you gently squeeze the core, head and shoulders lift as the hands slide up the legs. Inhale as you gently lower back to the mat.
Example workouts
Level 1 – Complete 1 round of 8 to 10 repetitions of every exercise
Level 2 – Complete 2 rounds of 10 to 12 repetitions of every exercise
Level 3 – Complete 3 rounds of 12 to 15 repetitions of every exercise
(As always, ensure you are fully warm before taking part in any exercises, and cool down where appropriate. Never do any exercises that causes you pain. If you complete any of the above exercises, you are choosing to complete at your own risk, and Moves with Abbie is not responsible for any injures that may occur during completing any of the exercises.)
SUMMARY
During a time where you can feel you are loosing a bit of control, strength training can give you a sense of having some control and power back to hopefully make you feel a little more positive and feel a little more like YOU!
Safety is always so important. If you are new to strength training, or beginning exercise for the first time (or for a long time) always consult with a healthcare professional to ensure you are safe and healthy to begin. Also, never be afraid to seek guidance and advice from a certified trainer before starting any new exercise programme to ensure you know the correct techniques before beginning on your own.
If you feel you need a little more guidance, motivation and accountability, feel in the form below and I will get back to you on how I may be able to support you!
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Moves with Abbie PT - Female Personal Trainer Gloucestershire 