Empowering Women: Strength Training Through Menopause

Menopause marks a significant transition in a woman's life, bringing with it various physical and emotional changes. While it's often associated with symptoms like hot flashes and mood swings, menopause also impacts bone density and muscle mass. Strength training emerges as a powerful tool to navigate this phase with resilience and vitality.

As estrogen levels decline during menopause, women become more susceptible to osteoporosis and muscle loss. However, engaging in regular strength training exercises can counteract these effects. Weight-bearing exercises, resistance training, and bodyweight movements help improve bone density and maintain muscle mass, reducing the risk of fractures and maintaining overall strength and mobility.

Beyond the physical benefits, strength training during menopause fosters a sense of empowerment and confidence. It provides women with a tangible way to take control of their health and well-being during a time of transition. Moreover, strength training has been shown to alleviate symptoms such as anxiety and depression, promoting mental resilience and a positive outlook on life.

Embracing strength training during menopause isn't about achieving unrealistic body ideals; it's about prioritising health, vitality, and self-care. By incorporating strength training into your routine, you can navigate menopause with strength, grace, and a renewed sense of empowerment.

A systematic review in 2023 found that 75% of women suffer with hot flushes which can persist for 4-5 years, alongside fatigue, low libido, sleep and mood disorders, and bone mass loss, can be significantly improved with strength training interventions. Those that suffer with hip pain as a menopausal symptom also benefit from isometric exercises of the gluteus medius, calves, and quadriceps. Strength exercises combining 70-90% of 1RM in compound lfits, alongside accessory strength exercise of high-volume, combined with balance can descrease womens heart rate and reduce hot flushes.

However, research is still limited in menopause and there’s alot more work to be done, be sure to find a way to incorporate strength training in a way that YOU enjoy!