By: Alison Cardoza
Photograhy by Matt Johnson
Sponsored
Heather Albro has been a personal trainer at Baptist Milestone for 24 years. She has enjoyed training many clientele including Kathy Jordan, Paula Jay, and Laurie Scarborough. It is imperative that their bone health stays strong. I asked Heather about the importance of strength training during menopause and her input was very informative.
As women age, we go through hormonal changes that can have a large impact on our physical and mental wellness. It’s easy to feel helpless as we watch and feel changes happen, but there are things we can do to help. Often we see the weight creeping on and we think the answer is to starve ourselves and do lots of cardio (not the solution)! We may manage to lose weight, but see our waist measurement going up regardless. We’re losing our muscle and it’s having a negative impact on our lives.
In perimenopause and menopause as we start to lose our estrogen, our muscle mass and bone density decrease along with all the other fun changes. Strength training, and by that I mean heavy lifting, will help combat this. Don’t worry, heavy lifting is individual to each person, but we need to challenge the muscle to see the changes we want. As we age it becomes harder to build muscle so rest assured you’re not going to get “bulky” with a little heavy lifting. Building that type of muscle takes a very dedicated effort in this stage of life.
Strength training is important in peri and menopause for several reasons. It helps maintain muscle mass which is important for overall strength, mobility, and metabolic health. Estrogen is anabolic, so as it decreases, so does our muscle strength. Heavy lifting helps recruit more muscle fiber to maintain strength and power. When done correctly, it can also help improve joint stability and flexibility, which can be important in preventing injuries and managing joint pain that may occur during menopause.
Our bone health also takes a hit at this time of our lives. We are at an increased risk of osteoporosis, a condition characterized by weak and brittle bones. Strength training can help improve bone density and reduce the risk of fractures.
One of the best benefits of increased muscle mass from strength training is a boost in metabolism. This can be beneficial in managing weight and preventing weight gain during menopause. Not only are you burning more calories throughout the day to support your muscles, the aftereffect of a heavy lifting session is burning even more calories which can last for hours. In the long run, you will burn a lot more calories with a weight training session than with a cardio session; although both are beneficial!
Strength training can even help to regulate hormone levels, including estrogen and testosterone, which can be disrupted during menopause. This can have a positive impact on mood, energy levels, and overall well-being. Some studies are even showing exercise can help reduce hot flashes by improving the thermoregulatory control system.
Overall, incorporating strength training into a menopausal woman’s exercise routine can have numerous benefits for physical and mental health during this transitional phase of life. See a personal trainer today to get you started on the path to aging well!
Alison Cardoza, ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. BS Exercise Science and Sports Medicine with a minor in Health Promotions from the University of Louisville. Former UofL Ladybird and NFL Colts Cheerleader.
Comments