As a qualified Personal Trainer who works closely with women navigating the peri/menopausal journey, and as someone who has experienced this life phase first-hand, I know how tough it can be. The physical and emotional changes can feel overwhelming. Hot flushes, mood swings, fatigue, disrupted sleep, anxiety and aching joints are just a few of the symptoms that make you feel out of touch with your own body. But here’s the thing: strength training can be one of the most empowering tools for reclaiming your body and mind during this transitional period. It’s not just about building muscle; it’s about building resilience.
Strength Training and Mental Health: Lifting the Weight off Your Shoulders
Going through peri/menopause can be emotionally draining. Fluctuating hormones, especially oestrogen, can lead to increased anxiety, mood swings, and even depression. Strength training, however, has been shown to be a potent antidote. By engaging in regular weight-bearing exercises, you can boost your mood, increase confidence, and reduce stress. And don’t worry—you don’t need to lift heavy weights to start! Even bodyweight exercises are enough to make a difference.
The endorphins released during strength training can help combat the low moods often associated with this life stage. There’s also something incredibly empowering about lifting weights—watching yourself grow stronger gives a sense of control during a time when many women feel that their bodies are beyond their control.
Supporting Cardiovascular Health
Hormonal changes during peri/menopause can increase the risk of cardiovascular issues. With oestrogen levels declining, the protection it once offered to your heart diminishes, making it more important than ever to focus on cardiovascular health. Strength training plays a crucial role here.
While traditionally associated with boosting muscle mass, strength training also has cardiovascular benefits. It can help lower blood pressure, improve circulation, and reduce the risk of heart disease by improving overall metabolic health. Pairing strength training with moderate aerobic activities, like walking or cycling, is an excellent way to safeguard your heart. No need for crazy cardio training, as this might actually send your already elevated cortisol levels through the roof.
Caring for Your Bones: Preventing Osteoporosis
One of the most concerning aspects of peri/menopause is the risk of osteoporosis. With the decline in oestrogen, bone density can decrease rapidly, leading to brittle bones and a heightened risk of fractures. Strength training is one of the most effective ways to combat this. It stimulates bone growth by putting controlled stress on the bones, which prompts them to become stronger and denser. Studies show that women who engage in regular strength training can slow down bone loss and, in some cases, even build bone density. This is particularly crucial for women over 50, when the risk of osteoporosis peaks.
Improving Balance and Reducing the Risk of Falls
Strength training doesn’t just make you stronger—it also improves balance, coordination, and flexibility. All of these factors are essential as we age, reducing the risk of falls and injuries. Exercises that target core strength and stability, such as squats, lunges, planks and deadlifts, are particularly effective in improving balance and overall functional fitness.
Tailoring Strength Training to Your Body's Needs
As someone who has been through this myself, I understand how unpredictable the symptoms of peri/menopause can be. Some days, you might feel ready to take on the world; other days, even thinking about exercise can seem impossible. It’s essential to listen to your body and adapt your training accordingly. On tougher days, focusing on lighter weights, slower movements, or even a restorative yoga session might be the best choice.
What matters most is consistency, not intensity. You don’t need to lift heavy every day to see results—small, regular efforts can lead to big changes.
Backed by Science: Studies Supporting Strength Training During Menopause
There’s a growing body of research that underscores the importance of strength training during peri/menopause. Various studies found that resistance training not only helped improve muscle mass but also significantly improved mental health outcomes for women in menopause. A study from the Journal of Bone and Mineral Research also highlighted how weight-bearing exercises can lead to a notable increase in bone density, reducing the risk of osteoporosis. These findings align with what I see working with women. Strength training doesn’t just change bodies—it changes lives.
My Journey, Your Journey
As someone who has personally felt the effects of peri/menopause, I know how challenging this time can be. I’ve had to adjust my own strength training routines, find new ways to support my body, and lean on a variety of different movement methods to navigate the ups and downs of this life phase. It’s not always easy, but it’s worth it.
If you’re going through this phase of life, know that you’re not alone. There is power in movement, strength in lifting, and resilience in showing up for yourself. I’m here to support you every step of the way, offering guidance, understanding, and programmes tailored to your needs.
While menopause might feel like a time of loss, it’s also an opportunity for growth.
Love,
Nad x
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