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Exercise can feel daunting even at the best of times. When you're navigating menopause symptoms like lack of sleep, frequent hot flushes, and achy muscles and joints, exercise is probably the last thing you want to do. Even when you do find the motivation to exercise, most of us have no idea what to do. We've heard about the benefits of resistance training in menopause, but more often than not we find ourselves avoiding the gym altogether, and definitely steering clear of that intimidating weights section.
Menopause and Weight Training
What you’ve heard is true—strength training is essential in menopause. According to menopause specialist Dr. Louise Newson “it’s a great way to build muscle, maintain bone strength and prevent weight gain, all of which are affected by hormonal changes”. But it doesn’t have to be so intimidating. We have 6 fabulous strength training exercises to share with you that will help you through the menopause transition and set you up for healthy, capable decades postmenopause.
First, let’s break down why regular resistance training is so important for perimenopausal women, menopausal women, and postmenopausal women.
Why Muscle Mass is Key for Menopausal Women
As women go through menopause hormonal changes can lead to muscle loss, reduced bone density and weight gain. One of the best ways to combat these is by incorporating strength training into your regime. Cardio and flexibility exercises are great for heart health and mobility but only resistance training addresses the muscle and bone loss that occurs in menopause.
Resistance exercise builds and maintains muscle strength which in turn boosts your metabolism. A higher metabolism means your body burns calories more efficiently and helps with weight gain that occurs in menopause. When combined with adequate protein intake, strength training changes your body composition, builds lean body mass (muscle) and depletes body fat. Resistance exercises can be done using your own body weight, weights or machines. Any type of resistance training applies pressure to your bones and stimulates bone mineral density. This reduces the risk of osteoporosis and fractures which are more common in menopausal and postmenopausal women.
Exercise also has amazing benefits for mental health. Dr. Newson says “It may feel like the last thing you want to do, but there is so much science now showing the link between physical movement and improved mental health. So with all the changes going on in your mind and body, it is the most powerful tool at your disposal."
Let’s get to the 6 exercises you can add to your regime to kickstart body composition changes, more energy and overall midlife health.
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01
Bodyweight Exercises: Squats and Push-Ups
Bodyweight exercises are a great way to build strength and muscle without equipment. Squats and push-ups are two basic bodyweight exercises that work major muscle groups.
- Squats: Squats work the lower body, quadriceps, glutes and hamstrings. This exercise helps with mobility and balance which is important as we age.
- Push-Ups: Push-Ups work the upper body, chest, shoulders and triceps. They help with muscle strength and core stability.
Bodyweight exercises like squats and push-ups can be done anywhere so they are a convenient and accessible option for menopausal women looking to build lean muscle mass and bone strength.
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02
Dumbbells: Bicep Curls and Shoulder Presses
Using free weights like dumbbells is one of the best ways to do strength training. Lifting weights with exercises like bicep curls, shoulder presses and compound exercises helps build lean muscle mass and muscle strength.
- Bicep Curls: This exercise targets the upper arms and helps counteract the muscle loss that occurs during menopause.
- Shoulder Presses: Shoulder presses work the shoulders and arms and promotes upper body strength and posture.
- Compound Exercises: Dumbbell Squat to Press: This full body exercise works multiple muscle groups at once, legs, core, shoulders and arms. By combining a squat with an overhead press this exercise builds strength and coordination making it a very efficient workout.
Dumbbells are a great option for women who want to add weight bearing exercises to their regime. Consider booking a few sessions with a personal trainer or watching online form videos to learn proper technique. You can have dumbbells at home for a quick anytime workout or use the free weights at the gym.
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Yoga: Building Bone Strength
Yoga is not only good for flexibility and balance but it’s also a great tool for bone health. As we age bone density decreases which increases the risk of fractures. Yoga with its weight-bearing movements helps to slow this process by strengthening the bones.
Dr. Newson says “Yoga is good for bone health. Bone density decreases as we get older and yoga helps build bone strength through weight-bearing movements. Stronger bones means fewer fractures”. She also says “other physical benefits include strengthening the pelvic floor and improving joint mobility and digestive health—all areas that can be affected by falling hormone levels”.
Popular yoga poses like Warrior II and Tree Pose engage the muscles and help with balance and strength. Adding yoga to your resistance training regime not only strengthens your bones but also flexibility and joint mobility.
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04
Pilates: Core Strength and Stability
Pilates is a form of resistance training that is excellent for building core strength and posture. Pilates is all about slow controlled movements that engage the deep muscles in the abdomen, back and pelvic floor.
Exercises like the Pilates Hundred and Leg Circles help to stabilise the core while building muscle and flexibility. The focus on control and breathing in Pilates is good for managing menopausal symptoms like anxiety and stress.
Dr. Newson also mentions the role of exercise in supporting joint mobility: “Strengthening the pelvic floor and improving joint mobility are areas that can be affected by falling hormone levels”. Pilates targets these areas making it a great addition to any strength training program for menopause.
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Weight Machines: Leg Press and Lat Pulldown
Weight machines are great for those who like guided movements and want to target specific areas. Machines like the leg press and lat pulldown provides resistance in a controlled way, reduces the risk of injury and helps you build strength.
- Leg Press: This machine targets the lower body, quadriceps, hamstrings and glutes. Leg press strengthens these muscles and supports balance which is more important as bone density decreases during menopause.
- Lat Pulldown: The lat pulldown machine works the upper body, targets the back, shoulders and arms. It’s a great way to improve posture and upper body strength which is key to a strong core and back.
Machines provide an opportunity to do resistance training with support, making them great for beginners or those who want to safely build muscle.
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06
Resistance Bands: Glute Bridges and Rows
Resistance bands are a simple yet powerful tool for strength training. These bands can be used for many exercises that target different areas of the body.
- Glute Bridges: This exercise targets the glutes and hamstrings and engages the core. Adding a resistance band increases the tension to build muscle strength.
- Rows: Band rows are great for the upper back and shoulders. Using resistance bands this exercise improves posture, upper body strength and reduces back tension.
Resistance bands are portable and easy to use, making them a great option for at-home workouts. It provides enough tension to challenge the muscles and is gentle on the joints.
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A Stronger Menopause is A Better Menopause
Resistance training is important for women during menopause as it helps to combat muscle loss, protects bone density and improves joint mobility and overall strength. Whether through bodyweight exercises, dumbbells, yoga, Pilates, machines or resistance bands, add these exercises to your routine and you’ll navigate menopause with strength and confidence. No matter your fitness level, these 6 exercises will get you ready for a stronger menopause.
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