Lifting Heavy, Living Better: How Strength Training Transforms Menopause
“Start lifting weights? At my age?” It’s not uncommon for women facing perimenopause symptoms to receive the advice to start strength training. With so many possible symptoms like fatigue, aches, mood swings and stubborn weight gain, strength training becomes the first line of defence in both managing symptoms AND feeling better. Learn more about one of the most beneficial tools for thriving during and after menopause.
Lifting Isn’t “Too Intense”
For many women, weight lifting is something we associate with “young people” or bodybuilders. But in reality- the term “heavy” is relative. What I mean is, what’s heavy for me, might be light for someone else. What we really want to do, is challenge our muscles. Think about what you lift on a regular basis with some effort, for example, your groceries, maybe a toddler or grandchild, or a jug of detergent. Some things are more challenging, but the key to lifting weights, is finding the right amount that allows you to lift safely and effectively.
What heavy lifting DOES NOT mean:
Being in pain (or pushing through pain!)
Ego lifting (you really don’t have to impress anyone)
Spending hours in the gym. It needs to work FOR YOU!
Joint Pain Relief. Not More Pain, Less!
By strengthening our muscles, we support our joints, which will help to manage any joint pain you may have due to genetics, past injuries etc. Moving your body helps to reduce inflammation and improve mobility, so do it regularly! As we age, muscle loss (sarcopenia) and bone loss (osteopenia) increases every decade after 30. Training your muscles can help to keep both bone and muscle mass and help ease symptoms. Think strong glutes=happy knees.
Sleep Better, Stress Less
Menopuase is often associated with disrupted sleep. Lifting can help regulate hormones like cortisol and boosts serotonin. I know it sounds counter productive when you have low energy, but exercising literally gives you energy! And the physical fatigue from resistance training improves deep sleep quality, not to mention lowers anxiety, stabilizes mood swings and reduces brain fog.
Confidence in Strength and Body Image
Wanting your body to look a certain way isn’t vain, and many of us have spent our lives worrying about our weight. But the truth is, “skinny” isn’t going to mean much without muscles. You want to shift your focus to being “strong”. Not only will you physically feel better, you will have a greater sense of accomplishment, control and empowerment. Be proud to be able to get yourself up and down! Your body may change, but you can change with it.
How to Get Started Safely
You can start very simply with bodyweight, dumbbells or resistance bands. Focus on form, not speed. You should feel safe at all times when moving your body. Because there are changes to our hormones and muscles as we age, our rest needs to increase to adapt. Take time between sets, and rest 1-2 days between your workouts. Feel like moving in between? Go for a walk, do yoga or something else other than weight training.
For best results, weight train 2-3x every week.
Need help?
If you’re nervous or really just need someone to guide you, connect with me and I’ll get you started with a free consult!
