Strength training during menopause has become a hot topic among women experiencing changes in their bodies as they navigate this phase of life. Many women, including myself, have noticed a shift in their physical appearance, despite maintaining a regular workout routine. The culprit? Declining estrogen levels.
In a recent study published in BMC Women’s Health, researchers found that menopause is associated with a decrease in muscle mass and strength, as well as an increase in fat mass. This hormonal shift can have a significant impact on body composition and metabolism, making it harder for women in menopause to maintain muscle and regulate weight.
Estrogen plays a crucial role in muscle maintenance and regeneration, as well as metabolism. Without an adequate level of estrogen, muscle mass, strength, and regeneration can deteriorate, leading to changes in body composition. Additionally, a decrease in estrogen can slow down metabolism, making it more challenging to burn calories and fat.
The good news is that strength training has been shown to be effective in improving muscle mass and strength in older adults. A study published in Cell Journal found that strength training can help improve satellite cell renewal, essential for muscle growth and repair. Another study in Current Sports Medicine Reports showed that inactive adults who engaged in strength training for 10 weeks experienced muscle gain, fat loss, and increased resting metabolic rate.
However, due to the hormonal changes that occur during menopause, women may need to adjust their strength training routine to see results. Michele Cuffe, a certified personal trainer and wellness coach, recommends focusing on high-intensity strength training to stimulate muscle growth and hormone production. This may involve lifting heavier weights and increasing the frequency of workouts.
To get the most out of your strength training routine during menopause, it’s essential to lift weights at a high enough intensity to create micro-tears in the muscle that will stimulate muscle repair and growth. This may involve lifting weights that are about 60 to 70 percent of your one-rep max and aiming for six to ten reps of three to four sets for each exercise.
Compound exercises, such as squats and rows, are recommended as they work multiple muscle groups simultaneously and engage the core. It’s also important to focus on proper technique and form to prevent injuries and maximize the benefits of strength training.
In addition to strength training, it’s crucial to ensure you’re getting an adequate amount of protein to support muscle maintenance and growth. As we age, our bodies may not utilize protein as effectively, so it’s important to aim for 1.3 to 1.4 grams of protein per kilogram of body weight daily.
Overall, strength training during menopause can be a game-changer for women looking to maintain muscle mass, regulate metabolism, and improve their overall health and well-being. By incorporating high-intensity strength training into your routine and focusing on proper form and technique, you can see significant improvements in your body composition and physical strength during this phase of life.