By Ella Guest – Sports Injury Therapist
Menopause is a natural phase of life that brings significant changes to a woman’s body, including hormonal shifts that can affect bone density, muscle mass, and overall well-being. Weight training, also known as resistance training, offers a powerful tool for women to manage these changes and maintain their health.
Benefits of Weight Training During Menopause:
1️. Prevents Bone Loss: Oestrogen levels decline during menopause, increasing the risk of osteoporosis. Weight-bearing exercises, such as lifting weights or using resistance bands, stimulate bone growth and reduce the risk of fractures.
2️. Maintains Muscle Mass: Sarcopenia, or age-related muscle loss, accelerates after menopause. Resistance training helps preserve and build muscle, boosting metabolism and supporting daily activities.
3️. Improves Weight Management: Hormonal changes can lead to weight gain, especially around the abdomen. Strength training helps burn calories and regulate body composition, promoting a healthier balance.
4️. Enhances Mental Health: Exercise, including weight training, releases endorphins, which can alleviate symptoms of anxiety, depression, and mood swings common during menopause.
5️. Supports Heart Health: Strength training can improve cholesterol levels, reduce blood pressure, and enhance cardiovascular health- essential for post-menopausal women, who face a higher risk of heart disease.
Getting Started:
Begin with light weights and focus on form to avoid injury. Include compound movements like squats to engage multiple muscle groups. Aim for 2–3 sessions per week, with rest days in between. Consulting a personal trainer experienced in menopausal fitness or seeking advice from a healthcare professional ensures safety and effectiveness.
In conclusion, weight training is a vital tool for women navigating menopause, offering benefits that go beyond physical strength to improve overall quality of life. It’s never too late to start and enjoy the empowering effects of resistance training. If you are affected by the menopause and would like any help or advice from our physiotherapists or sports injury therapists, please contact our reception team on 01454 838366 or book online at www.thethornburyclinic.co.uk.