Strength training during menopause: Benefits and best exercises for women

Menopause is a phase in woman’s life when she goes through 12 missed periods in a row. It is an important transition for every woman of reproductive age as she moves into a phase of life where she can no longer bear children. Perimenopause and menopause come with their fair share of challenges. From experiencing hot flashes, night sweats and fatigue to loss of muscle mass and stress, there’s a lot women may go through once they touch 45 years of age. One may think resting it out may be the best option to fight the side effects of menopause, but we often underestimate the importance of exercise, especially strength training during menopause. Losing muscle mass can affect a woman’s physical function and increase risk of injury. This is why strength training is good for menopausal women.

Strength training and menopause

Strength training involves exercises that improve muscle strength and endurance by using resistance. It includes lifting weights, using resistance bands, bodyweight exercises, and using machines. “The goal is basically to build muscle mass, increase strength, improve bone density, and enhance overall fitness,” says fitness expert Yash Agarwal.

There is a natural decline in estrogen during menopause. So, this decreases bone mass density, muscle mass, and strength while increasing visceral fat mass, as per a research published in the Journal of Musculoskeletal and Neuronal Interactions in 2009.

Strength training was found to be effective in counteracting the age- and menopause-related loss of muscle mass and strength in women aged between 40 and 60 years, as per a research published in BMC Women’s Health in 2023.

Another research published in the Journal of Clinical Medicine in 2023 found that strength training exercises can be beneficial for improving strength, bone density and hormonal and metabolic levels in menopausal women.

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Here are some of the benefits –

• Bone density: Menopause can lead to decreased bone density and an increased risk of osteoporosis. Strength training can help maintain bone strength.
• Muscle mass: Hormonal changes often lead to muscle loss. Strength training can help maintain and build muscle mass.
• Metabolism: It can help boost metabolism, which can slow down with age and hormonal changes.
• Joint health: Strengthening muscles around joints can improve joint stability and reduce the risk of injury.

Strength training exercises for menopause

You can include these important strength training exercises in your fitness routine to remain healthy and agile:

1. Squats

• To do squats, begin by standing with your feet shoulder-width apart.
• Lower your body by bending at your knees and hips, but make sure to keep your back straight. Go as low as comfortable then push through your heels to return to the first step.

Click here to learn more details on how to do squats.

2. Lunges

• Step forward with one foot and lower your body until both your knees are bent at 90 degrees. Make sure your front knee does not go past your toes.
• Push back to the starting position then switch legs.

3. Push-ups

• Place your hands shoulder-width apart on the floor and keep your body in a straight line.
• Lower your chest towards the floor by bending your elbows then push back up.

4. Dumbbell rows

• Bend forward at your waist with a flat back.
• Hold a dumbbell in one hand, and bring it towards your hip. Keep your elbow close to your body while doing so.
• Lower it back down and repeat the steps on the other side.

5. Chest press

• Lie on a bench with a dumbbell in each hand, and extend your arms above your chest.
• Lower the dumbbells until your elbows are at a 90-degree angle then press them back up.

6. Planks

• Get into a push-up position, but with your weight resting on your forearms instead of your hands.
• Keep your body in a straight line from head to heels and hold the position.

7. Bicep curls

• To do bicep curls, stand with your feet shoulder-width apart and hold dumbbells at your sides.
• As you curl those weights towards your shoulders, keep your elbows close to your body.
• Bring the weights back down.

While doing these exercises, keep the following points in mind –

• Ensure proper alignment and technique, as poor form can lead to injuries and reduced effectiveness.
• Start with a weight that allows you to complete the exercise in a good form then increase weight gradually.
• Always do warm up exercises before starting strength training to prevent injury.
• Allow your muscles time to recover between sessions, as overtraining can lead to injuries.

“Try to do these strength training exercises two to three times per week, and make sure to get enough rest between the sessions,” says Agarwal.

Strength training during menopause is important, as women start losing muscle mass during this time. Engage in strength training exercises at least two to three times a week so that you don’t have to struggle with basic daily activities.