Why strength training is SO important in perimenopause 

Feeling strong in perimenopause is good for body AND mind

You may have seen dozens of social media posts about strength training, especially the ones with perfectly toned bodies in tight fitting lycra lifting heavy barbells in a gym. 

I’m here to tell you that YES, strength training in your 40s and 50s is really important. For your bone health, heart health, mental health, brain health, hormone health. 

But you can find your own way. 

It doesn’t have to involve lycra, gyms or barbells. 

But it should be a non negotiable. 

Here are 5 key reasons why strength training supports your symptoms and health in menopause:

  1. We start to lose muscle mass from our 30s, and this speeds up with the loss of oestrogen. This has an impact on our metabolism (slowing it down) which is part of the story of changing weight distribution on our bodies. Still beautiful though, even when they change. 

  2. Strength training supports our bone health. When muscle pulls on bone it encourages the bone to take up minerals and strengthen at that point. As our oestrogen levels decline this has a negative impact on our bone density - leading to osteoporosis if we don’t take positive action. 

  3. Strength training supports our joint health and back health. The more we move, the more we lubricate our joints through movement and the more support we give those joints. Using a progressive strength training programme is essential as our joints can be vulnerable if we lift too heavy too soon. 

  4. Strength training even supports our cognition and brain health - leading to some structural and functional changes in the brain -  a study that took place in Sydney showed that it even slowed the progression of alzheimers. See https://www.sydney.edu.au/news-opinion/news/2020/02/11/strength-training-can-help-protect-the-brain-from-degeneration.html

  5. Strength training can help reduce hot flashes - now this is true of any regular exercises, but is another important motivator for strength training as part of your exercise plan. 

But what are the alternatives to the scary gym? 

  1. Squats and lunges from the comfort of your own home count as strength training, as does pilates and yoga to a certain extent. 

  2. Join a community class with a well informed instructor. There are many trainers like me with a special interest in perimenopause and maximizing the power of mid life in a positive way. You can find details on my classes in Long Ashton here. 

  3. Gardening is a great form of strength training - plenty of lunges, squats and upper body work with spade and fork. 

  4. Join an online community. I love teaching beginner strength classes for Harley Street at Home  - a low cost membership focussed on supporting women’s health in the peri to post menopause transition. I’ve seen women transform their relationship with their bodies, their aches and pains and with the idea of strength training through my work there. 

Maintaining and building strength in mid life doesn’t just benefit our physical health though, it’s empowering and confidence building too.

I love that I’m the one who can lift heavy things off shelves or out of the attic. And I intend to stay that way!