Many women begin experiencing symptoms of the menopause around age 50. As hormones begin to fluctuate and change, women might start experiencing a range of symptoms, such as hot flushes, joint pain, low mood, loss of muscle mass, loss of bone density and weight gain.
Fortunately, regular exercise – specifically weightlifting – can help mitigate these changes somewhat and improve overall health and wellbeing. Here are just some of the ways weightlifting can be beneficial to women going through the menopause.
1. Increases bone density
Not only does weightlifting challenge your muscles, it also challenges your bones. Resistance exercises (such as weightlifting) stimulate the formation of new bone tissue which increases bone density, benefitting women who are postmenopausal and at risk of osteoporosis.
2. Maintains muscle mass
As women age, they lose muscle mass and strength, which can increase the risk of falls, fractures and injuries. The menopause contributes to this loss of muscle mass and strength.
But research shows that weightlifting is an effective way for older adults – including women – to maintain and even increase their muscle mass and strength – even before, during and post menopause!
Studies have shown that perimenopausal women who lifted weights as opposed to doing standard aerobic exercise (such as running or walking) – over a two-year period gained around three times less stomach fat on average!
3. Boosts metabolism
Weightlifting can increase lean muscle mass, which in turn can help boost metabolism and burn more calories at rest. This can be especially important for women just before and after the menopause, as hormonal changes can lead to a decrease in metabolism and an increase in body fat.
4. Improves mood
Women going through the menopause may experience mental health issues, including depression and anxiety. But exercise – including weightlifting – may have numerous benefits for mental health, including reducing symptoms of depression and anxiety, whilst also aiding sleep.
So what are our best tips for getting started?
Our Tips For Getting Started
- Start with a qualified trainer: Working with a highly qualified personal trainer (Level 4 or above) or strength and conditioning coach can be beneficial especially right at the start of your fitness journey. They can help you learn correct lifting techniques, establish a safe and effective exercise programme and progress at a pace that’s appropriate for your fitness level and goals.
- Focus on technique: Correct form is crucial when lifting weights, especially as you age. Poor form can increase your risk of injury and prevent you from seeing the benefits of weightlifting. Take the time to learn correct technique and start with lighter weights until you feel comfortable and confident. Using a mirror or videoing yourself during workouts can help ensure your form is good.
- Start with compound exercises: Compound exercises are exercises that work multiple muscle groups at once. These exercises are great for building overall strength. Some examples include squats, deadlifts and bench presses. Try doing these around 2-3 times a week. Once you have a good foundation of these compound exercises, start to include exercises which focus on one specific muscle or work to help stability – such as shoulder press or lunges.
- Progress gradually: As you become more comfortable with weightlifting and feel the weights you’re lifting aren’t as challenging as they used to be, you can gradually increase the weight or intensity of your workouts for progression. Just be sure not to progress too quickly, as this may increase your risk of injury.
If I can be of any further help…please get in touch.
Have an awesome day!
Speak soon,
Vanessa x
