Strength training and the menopause - Part 1

Deadlifts, dumbbells and the menopause...  

Three words you would not expect to appear in the same sentence and be associated with each other.

One question we hear often from women in their 40's and 50's is: 

"How is lifting weights good for me during the menopause?"  

Or more specifically, is Strength Training beneficial for menopausal women?  

In short, the answer is a resounding, "yes, absolutely!" 

But before we dive into the reasons why strength training is highly beneficial for menopausal women, we firstly need to understand both what strength training is and what happens to a woman's body during the menopause.  

What is strength training? 

Strength training - often referred to as resistance training - can simply be defined as activities that make the body stronger.  

But strength training is not just about lifting weights. It is more than that. 

Bodyweight, resistance bands, suspension trainers, plyometrics, free weights (dumbbells, barbells, kettlebells & medicine balls) and machines can all be used to increase strength. The key thing here is your need to challenge the muscles with tension.  

What is the impact of the menopause on the body?  

The menopause is part of the natural ageing process & usually occurs between the ages of 45-55 years of age. It happens due to a woman's oestrogen levels declining. 

The impacts of low oestrogen and the onset of the menopause can impact other areas including: 

• An increase in fat mass (weight gain) 
• A decrease in muscle mass  
• A reduction in strength  
• Lower bone density 
• An increased risk of falls 
• A reduction in 'functional performance' (everyday tasks become more difficult).  

Now I know this sounds like grim reading but let me be clear by saying that all is not lost.  

There is something you can do about it. Something that I firmly believe in. 

So here is the first benefit of strength training for menopausal women: 

You get leaner

Strength training has been shown to reduce your body fat percentage and fat mass in menopausal and older women.  

Did you know? 

A study published in the International Journal of Sports Medicine has shown that the menopause can lead to an increase in intra-abdominal fat (fat around your organs known as visceral fat), an increase in total body fat mass and body fat percentage, and a decrease in fat-free mass.  

Importantly, there is something that you can do about this.  

Strength training has not only been shown to increase your muscle mass but also decrease your fat mass and body fat percentage.  

A study published in the Medicine & Science in Sports & Exercise found that after just 25 weeks of strength training women three times per week lead to a:  

1. Significant decrease in fat mass (on average a 1.7kg reduction) 

2. Significant decrease in intra-abdominal fat (on average a 12% reduction).  

This is truly incredible! 

These benefits were experienced after performing only two sets of 10 repetitions, three times per week.  

As you can see, the benefits of strength training for menopausal women and women after the menopause goes way beyond being able to lift heavier weights or just simply getting stronger.  

Watch out for part 2 soon... 

- Coach Alex