Resistance training and the benefits during the menopause

Weight training, also known as resistance or strength training, can offer several benefits to women during the menopause. Going through the various everchanging stages of menopause can leave you feeling lacking in self confidence which is a huge barrier to walking into the gym, never mind the weights area, but this is not ideal as it is proven that strength training can help keep Osteoporosis away as we age.

Here are some advantages to incorporating some weight training into your workout routine:

• Improved bone health – Menopause often brings a decline in estrogen levels which can contribute to reduced bone density and increased risk of osteoporosis. Weight training can help to stimulate bone remodeling and enhance bone mineral density which in turn can mean we reduce the risk of bone fractures as we age.
• Increased muscle strength and tone – Aging and hormonal changes during menopause can lead to muscle loss and a decrease in muscle strength. Weight training helps to counteract these effects by building muscle mass improving the tone of the muscles. Strong muscles can support better joint stability and overall functional fitness.
• Enhanced metabolism and weight management – As women age our metabolic rate tends to decrease. Weight training can help increase muscle mass which in turn boosts the metabolism. With a higher metabolic rate your body burns more calories. This can assist with preventing age related weight gain.
• Mood elevation and stress reduction – Along with menopause comes fluctuating hormones that may affect your mood and increase your stress levels. Engaging in regular exercise and weight training can promote the release of endorphins which are a natural mood enhancer. It can also serve as a stress relieving activity helping you feel more energised and positive.
• Hormonal balance – Weight training has been shown to have positive effects on hormone levels. It can help to increase levels of growth hormone and testosterone which can decline with age. These hormonal changes can contribute to increased vitality, improved body composition and overall well-being.

Remember to start weight training gradually and seek guidance from a qualified fitness professional. The Menopaus’ull team have been working with Carly Killen from the Strong Bones Club for some time now. Carly is focused on helping ladies that are going through the menopause and can tailor a programme to a clients specific needs and level of fitness.

Why not take a look at the Strong Bones Club website and see if you could benefit from joining a group like this.