Perimenopause and menopause mark significant life changes for women. As your body begins to undergo hormonal shifts, it’s crucial to adopt healthy habits that support overall well-being.

While many women may be familiar with the concept of strength training, there are many myths surrounding strength training for women in this phase of life.

In this blog post, we’ll explore the truth behind these myths and shed light on the benefits of strength training for perimenopausal and menopausal women. 

Myth #1: Strength Training is Only for Bodybuilders.

Fact: Strength training is a fantastic exercise option for women of all ages, including those navigating perimenopause and menopause.

Contrary to popular belief, it’s not about bulking up with massive muscles but about building lean muscle mass, which provides numerous advantages.

Training with weight or resistance bands can help combat age-related muscle loss, boost metabolism, enhance bone density, and improve overall strength and functionality.

Myth #2: Cardio is the Best Exercise During Perimenopause.

Fact: Cardiovascular exercises, such as jogging or swimming, are beneficial for cardiovascular health and weight management.

However, strength training should not be overlooked during perimenopause and menopause.

Engaging in resistance exercises with weights, resistance bands, or body weight helps maintain and build muscle mass, which is crucial for combating the loss of muscle tone and strength that often accompanies hormonal changes. 

Benefits of Strength Training for Perimenopausal and Menopausal Women

1. Increased bone density

Osteoporosis becomes a genuine concern during menopause due to decreasing estrogen levels.

Improving strength places stress on the bones, stimulating the production of new bone cells and increasing bone mineral density. This, in turn, reduces the risk of fractures and improves overall skeletal health. 

2. Improved Metabolism

Hormonal changes during perimenopause and menopause can lead to weight gain and a slower metabolism. Strength training helps rev up the metabolism by building muscle, which burns more calories even at rest.

Regular sessions combined with proper nutrition can aid in weight management and maintaining a healthy body composition. 

3. Strength Training Can Enhance Your Mood 

Menopause can bring about changes in mood, anxiety, and even depression for some women. Engaging in regular strength training releases endorphins, the feel-good hormones, promoting a sense of well-being and reducing stress.

Additionally, it can boost self-confidence and body image, helping women embrace their changing bodies with positivity. 

4. Increased Energy Levels

Fatigue and low energy levels are common complaints during perimenopause and menopause.

Strength training increases energy levels by improving sleep quality, enhancing blood circulation, and boosting overall stamina.

Regular exercise can help combat feelings of lethargy and promote a more active and vibrant lifestyle. 

5. Enhanced Joint and Muscle Health

Joint pain and stiffness are common during menopause due to hormonal changes and age-related factors.

Strength training strengthens the muscles surrounding the joints, providing stability and support. It also improves flexibility and range of motion, reducing the risk of injury and promoting overall joint health. 

Consider Those Myths BUSTED!

Engaging in a well-rounded fitness routine that includes regular strength training sessions can bring about a myriad of benefits.

Strength training can help women to navigate perimenopause and menopause with strength, resilience, and confidence.

Get In Touch

Consult with a perimenopause coach or fitness professional to create a tailored strength training program that suits your individual needs and goals. You can talk to me about this by clicking here!

Embrace this transformative stage of life and discover the incredible benefits that await you through the power of strength training. 

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