If you’re going through or approaching menopause, you’ve probably heard all about what not to do—don’t consume too much caffeine, avoid sugar, try not to stress out. But what about the things you can do? What steps can you take to feel better, stronger and healthier?
That’s where strength training comes in. This type of exercise does more than build up muscle; it also helps battle many common menopause symptoms. Whether you’re worried about your bone health, struggling with your weight or just want to improve your mood, strength training can help. In this blog, we’ll explore the link between longevity and strength training, the benefits of strength training for menopause and how Bayshore Fit can help you meet your health goals.
Understanding the Importance of Strength Training for Women During Menopause
During menopause, women experience a decline in estrogen and progesterone. This leads to the following symptoms:
- Bone loss: Decreased estrogen causes bone density loss, which increases the risk of osteoporosis and fractures.
- Muscle loss: In addition to bone loss, many women experience a loss in lean muscle mass.
- Weight gain: Muscle and estrogen loss increase the likelihood of weight gain, particularly around the tummy and abdomen.
- Hormonal changes: Hormone loss is linked to side effects such as hot flashes, fatigue, insomnia and mood swings.
- Poor mental health: The stress of dealing with menopause (and its side effects) can take an emotional toll.
While dealing with menopause isn’t easy, many women find relief through strength training. Let’s unpack the importance of strength training for women over 50 and how it helps with these particular problems.
How Strength Training Contributes to Bone Health and Prevents Osteoporosis
Did you know that 20% of women over 50 experience osteoporosis? Characterized by weakened bones, osteoporosis can lead to painful fractures. And, due to its connection with estrogen, the condition is much more common in women than men.
Strength training helps combat osteoporosis by building bone density. When you lift weights or perform strength exercises, you put stress on the bones. In response, your body starts building stronger, denser bone tissue.
Preserving Lean Muscle Mass: The Role of Strength Training in Menopause
Do you feel like you’re gaining weight against your will? Many older adults gain weight due to sarcopenia, or age-related muscle loss. While sarcopenia is supposed to be gradual, the hormonal changes caused by menopause can speed up the process.
Fortunately, you can preserve muscle mass with strength training. If your muscles aren’t challenged regularly, your body will assume you don’t need them, and they’ll break down faster. On the flip side, if you exercise regularly, your body will rebuild stronger, healthier muscles.
The Impact of Strength Training on Metabolism and Weight Management During Menopause
Not only does menopause cause muscle loss, but it also causes changes in fat storage. As a result, many women notice an increase in belly fat. Menopause also slows down metabolism, making it easier to gain weight.
One of the best ways to combat weight gain is through strength training. In addition to building muscle, strength training increases your resting metabolic rate. In other words, your body burns more calories while resting. It can also help change your body composition, leading to a leaner, more toned look.
Managing Menopausal Symptoms Through Strength Training: What You Need to Know
Chances are, you’ve been warned about the many symptoms of menopause. But, did you know that strength training can relieve them? Studies show that certain exercises help the body handle estrogen fluctuations, which in turn helps manage symptoms caused by hormonal changes. Strength training also directly relieves the following menopausal symptoms:
- Hot flashes and night sweats: Strength training improves the body’s thermoregulation process (or temperature control), which helps with hot flashes and night sweats.
- Fatigue: Regular exercise boosts stamina, reducing menopause-related fatigue.
- Poor sleep: Strength and resistance training may improve sleep quality, reducing the risk of insomnia and sleep disturbances.
The Mental Health Benefits of Strength Training: Reducing Stress and Boosting Mood
While exercise is usually associated with physical benefits, it also offers several mental benefits. Studies show that regular exercise releases endorphins, or “feel-good” hormones. Whether you’re stressed about menopausal symptoms or are experiencing mood changes, an exercise session can help restore your sense of self.
Why Bayshore Fit’s Strength Training Programs Are Key for Menopausal Health and Wellness
From hormonal changes to weight gain, there’s no shortage of menopausal symptoms. If you want to ease symptoms and take control of your health, strength training is a must. At Bayshore Fit, we offer strength training programs in Tampa that combine tailored exercises to support your long-term longevity and help ensure healthy, safe aging. Explore memberships today!