As I’ve navigated through menopause, alongside hot flashes, mood swings, and other challenging symptoms, I started noticing changes in my physical appearance. Despite exercising regularly with a mix of cardio, yoga, Pilates, and strength training, my muscles lost firmness, my midsection expanded, and my clothes no longer fit properly. Increasing the intensity of my workouts didn’t yield any results, a frustration shared by my friends and fellow members of menopause support groups online.
When estrogen levels drop during menopause, our usual workouts may not be as effective. The good news is that there are ways to build muscle and change body composition during menopause, but it requires incorporating strength training into your routine. Keep reading to learn more about successful strength training during menopause.
Why it’s harder to build muscle in menopause
A study in BMC Women’s Health found that declining hormones, particularly estrogen, during menopause lead to a decrease in muscle mass and strength, as well as an increase in fat. Estrogen plays a crucial role in muscle repair and growth, and its absence results in decreased muscle mass, strength, and regeneration.
Not only does estrogen affect muscles, but it also plays a key role in metabolism, regulating weight, energy expenditure, and body fat distribution. Without estrogen, metabolism slows down, making it more difficult to burn calories and fat.
Strength training has been proven to improve muscle renewal and increase resting metabolic rates. By focusing on intense strength training, individuals going through menopause can see significant changes in their bodies.
Strength training during menopause: What your routine should look like
To see results, your strength training during menopause should be intense enough to create micro-tears in the muscle that require estrogen and testosterone for repair. Focus on lifting weights that fatigue your muscles after about six reps. It’s recommended to train each muscle group at least three times per week, lifting about 60-70% of your one-rep max.
Start with gradual, manageable weights if you’re new to strength training, then progressively increase the weight as you build strength. Incorporate compound exercises that work multiple muscle groups simultaneously, and ensure proper form to prevent injuries. Additionally, include cardio exercises between strength training sets for a well-rounded workout.
Remember, it’s never too late to start or intensify your strength training routine. By concentrating on building muscle and incorporating protein-rich foods into your diet, you can achieve better results during menopause.
