Resistance Training for Wellbeing During Menopause

Menopause, a natural phase in a woman's life, typically occurs between the ages of 45 and 55.

Menopause is characterised by a decline in estrogen levels, which plays a crucial role in regulating the female reproductive system. This hormonal shift contributes to a range of symptoms, including hot flashes, mood swings, sleep disturbances, changes in bone density and muscle mass, to name a few.

In this post, we will delve into the many benefits of resistance training for women navigating menopause.

It is well documented that all adults should aim to reach the World Health Organization’s recommended 150 minutes per week of moderate exercise.

This can be broken down into 30 minutes 5 days per week, for example. The exercise must be vigorous enough to gently elevate the heart rate.

Recent research emphasizes the exceptional benefits of resistance exercise for midlife women. The advantages of resistance exercise, backed by recent scientific studies, shed light on how it can positively influence physical health, mental well-being, and overall quality of life.

What is resistance training?

Resistance training is simply exercising against gravity and takes many forms from jogging to lifting weights and body weight exercises.

For the best results, resistance training should be performed 2–3 times per week.

Recent research suggests that the weight doesn't need to be excessively heavy, unless heavy weightlifting is your specific training goal, but rather a weight that is challenging enough to provide sufficient stimulus, but which can be moved efficiently and safely by the person performing the exercise.

Why is resistance training important for midlife women?

Menopausal women often lose bone mass at an accelerated rate compared to men in midlife as oestrogen plays a role in bone remodelling, this means that we start to experience accelerated bone loss as we cannot replace bone that is broken down as easily.

Weight-bearing activities promote our bone mineral density, reducing our risk of osteoporosis. It is never too late to start resistance training, but the sooner we start, the greater the impact on our bone health.

Similarly, our hormones play a role in protecting the elasticity and health of our lean muscle mass. This places us at increased risk of frailty in older age due to our natural decline in hormone levels.

Resistance training can play a role in protecting our cardiovascular health with recent research findings suggesting it plays a protective factor in lowering blood pressure, and due to the impact on metabolic health described above, resistance training may be useful in promoting healthier fat levels.

Exercise, particularly when performed regularly, can positively influence our sleep patterns. By promoting relaxation and reducing stress, resistance training contributes to better sleep quality. Adequate rest is crucial during menopause, and the sleep-enhancing benefits of exercise can significantly improve the overall quality of life for women experiencing this life stage.

Resistance training 2–3 times per week will reap massive benefits by increasing muscular strength as well as reducing the rate of bone loss. It will also help to increase lean muscle mass and prevent excessive weight gain.

Lean muscle mass helps to promote a healthy weight as the mitochondria, which are the power house of the cells, increase with exercise. Put simply, the higher our lean muscle mass, the more energy we utilise at rest, increasing our basal metabolic rate. So in essence, it's not the calories burnt in the individual gym sessions, but rather it is the increase in metabolism which results from the training over time that promotes metabolic health.

As we age, pelvic floor health, mobility and agility will be the primary focus for preventing age related illness and falls. A good baseline of fitness helps successful ageing as it improves our bone and muscle health, making us stronger and more flexible.

Exercise also increases our proprioception, which also helps to minimize falls risks. In order to live independently and safely, some basic exercises such as the squat and push or pull exercises are extremely important and these should be incorporated into our exercise regime regularly.

Fundamentally, exercise enhances our wellbeing by releasing endorphins, making us feel good. We know that perimenopause can be a higher risk period for anxiety and depression, and resistance exercise provides us with a natural means to promote positive mental health and self-esteem.

Women often experience joint pain and stiffness, which can impact their overall quality of life. Resistance training addresses these concerns by promoting joint health and flexibility.

Pick activities you enjoy…creating a healthy routine, which in turn alleviates stress!

Before initiating any exercise program, especially during this transitional period, women should consult with healthcare professionals to ensure that the chosen activities align with individual health needs and potential contraindications.

A healthcare professional, such as a GP or women’s health physiotherapist, can provide valuable insights into an individual's health status and potential considerations during menopause. This step is particularly important for women with pre-existing medical conditions or concerns.

Once cleared for regular exercise, don't be afraid to try new things, plenty of classes and meet ups are happening which provide an opportunity to both exercise and socialise in a friendly environment. This helps to foster a sense of community and combats isolation during this period of change.

Rest and recovery: In the pursuit of a healthier and more active lifestyle through resistance training, it's important to recognize the significance of adequate rest and recovery. While the exercises themselves are essential for building strength and endurance, the body's ability to repair and adapt occurs during periods of rest.

Sleep

During deep sleep, the body releases growth hormone, which plays a vital role in muscle repair and overall recovery. Aim for 7–9 hours of uninterrupted sleep each night to optimize the benefits of your training.

Rest Days

Incorporating rest days into your training schedule is crucial. These days allow your muscles to recover from the stress of resistance training, reducing the risk of overuse injuries. A well-designed program typically includes 1-2 rest days per week.

Listen to Your Body

Pay attention to how your body responds to training. If you experience persistent fatigue, soreness, or joint pain, it may be a sign that you need more rest. Pushing through pain can lead to injuries, so it's essential to allow your body the time it needs to recover.

Nutrition

Proper nutrition plays a significant role in recovery. Ensure that you are consuming a well-balanced diet with an adequate amount of protein, carbohydrates, and healthy fats. These nutrients support muscle repair and replenish energy stores.

Hydration

Staying hydrated is essential for overall health and recovery. Water plays a crucial role in transporting nutrients to cells and removing waste products. After all, we are made up of approx 60% water! Aim to drink enough water throughout the day, especially before and after your resistance training sessions.

Variety

Incorporating variety into your resistance training routine can help prevent overuse injuries. Alternate muscle groups and exercises to give specific areas of your body time to recover while still engaging in physical activity.

Progression

Gradually progress the intensity of your resistance training program. Avoid rapid increases in weight or volume, as this can place excessive stress on your muscles and joints. A gradual approach allows your body to adapt and minimize the risk of injury.

Exercise ensures we are fit and strong and more resilient as we age.

The evidence supporting the benefits of resistance exercise for midlife women is compelling. From enhancing bone health and metabolism to promoting mental well-being and overall quality of life, resistance training offers a holistic approach to health during this transformative life stage.

Empowering midlife women through resistance exercise not only fosters physical strength but also contributes to a positive and resilient mindset, allowing them to navigate this phase of life with confidence and vitality.

References

● Perez K, Garber CW 2011 Exercise prescription for the Menopausal Years Promoting and Enhancing Well-being. ACSM’s Health and Fitness Journal 15(3) pp.8-14.

● Philips S 2024 Resistance (exercise) is far from futile:The unheralded benefits of weight training https://theconversation.com/resistance-exercise-is-far-from-futile-the-unheralded-ben efits-of-weight-training-220269

● Suss H et al. 2021. Psychological factors affecting resilience during the menopausal transition. Archives of Women's Health. Vo. 24 pp. 231-241.

● Dabrowska-Galas & Drsdel Cop, 2022. The relationship between postmenoapusal women;s Self-Esteem and Physical Activity Level- A survey study from Poland. International journal of environmental research and health. 19.

● Suss H, Elhert U. 2020. Psychological Resilience during the perimenopause. Maturitas Vol 131. Pp. 48-56. Chapra S et al. 2019.