As a 50+ woman myself, a health & fitness professional & nutritionist, I want to help you navigate this time the best you can. There are many factors we can influence. Starting progressive strength resistance training has a lot of physical, mental & health benefits.
🟥 WHAT HAPPENS DURING MENOPAUSE?
This is a transition time broken into: Perimenopause- Menopause- Post menopause. There is a reduction in oestrogen and progesterone which decreases bone density, reduces muscle mass & strength, slows down your metabolism, impacts mood, sleep & many other physiological changes occur during this time.
🟥 WHAT IS STRENGTH TRAINING?
Doing exercises using weights including barbell & dumbbells 2-3 times a week in a structured, safe way that cross all your major muscle groups.
Being consistent & overtime using principles of progression so that you improve & see results in the following areas….
🟥 TOP 5 BENEFITS
1. MORE MUSCLES💪
Research shows that strength training can minimise age-related muscle loss & potentially reverse some of the sarcopenic (muscle wasting) effects seen amongst women transitioning through the perimenopausal to postmenopausal stages. Since greater levels of lean muscle tissue are associated with improved metabolic health, reducing the risk of obesity & other health-related conditions, the evidence confidently confirms that strength training is essential for maintaining muscle mass.
2. IMPROVED PELVIC FLOOR HEALTH 💖
A huge benefit of strength training is to be able to activate & control the pelvic floor muscles & deep core muscles. Together, these will help with a range of symptoms or additional conditions that can develop as women age such as incontinence, prolapse, back pain & fear of exercising.
3. BETTER BONE DENSITY 🦴
Approximately 2 million women are living with osteoporosis in the UK (NICE 2021). Since oestrogen helps to build bone, a change in hormonal status will directly influence the associated risk of developing these conditions & the statistics reflect this prevalence.
Strength training promotes load bearing on the bones (improving osteoblast activity) which is hugely beneficial.
4. LOWERS THE RISK OF INJURY & BACK PAIN ⬇️
Postural changes occur as a result of reduced muscle mass & osteoporosis. This can contribute to higher incidences of back pain. Strength training focuses on improving the functional strength of postural muscles which has the potential to reduce this commonly reported symptom.
5. PREVENTS WEIGHT GAIN & LOWERS RISK OF TYPE 2 DIABETES 😀
Loss of oestrogen changes how the body stores fat & can lead to overall weight gain, particularly abdominal fat.
Strength training can improve metabolic activity & help women to have a greater level of control over their weight.
The same applies to type 2 diabetes risk. The more efficient your body is at controlling blood sugars, the lower the risk of type 2 diabetes. Resistance training in combination with aerobic exercise is effective at managing or improving insulin sensitivity.
Want to start strength training?
📲 Text 07709 594 947 to fast track your class bookings.
I hope this is helpful.
Love Tracy x