Why strength training is key during menopause
We naturally lose muscle mass during the menopause years — but strength training is a way to fight back.
Starting around age 30, adults tend to lose a small amount of muscle every year — and the rate of muscle loss keeps accelerating over time. No big deal if you aren’t trying to out-wrestle The Rock, right? Well, since muscle burns more energy than fat, losing muscle mass may result in a lower metabolic rate and weight gain.
“Muscle mass naturally diminishes over time, so unless you’re actively building muscle, you’re losing it as you age. That means your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose,” says Justin Kompf, Ph.D., fitness director at WeightWatchers.
The antidote is strength training: any type of exercise that causes your muscles to contract against an outside resistance. That means body weight exercises like pushups, pull-ups, planks, lunges, and squats; using “free weights” like dumbbells, kettle bells, medicine balls, and other weighted items; weight machines; or even resistance tubing (tubes or bands that are light but provide resistance when you stretch them).
Why should you strength train during menopause?
All adults are recommended to do muscle-strengthening activities that involve all major muscle groups two or more days a week, according to the Center for Disease Control. Weight training is especially important for menopausal-age women because it can:
Reduce the frequency as well as the severity of hot flashes.
Be as effective as menopause hormone therapy (MHT), commonly known as hormone replacement therapy (HRT), in preventing bone loss.
Reduce body fat. This is because the more muscle you have, the harder your body is working to burn calories at rest. So, you’re burning more calories even when you’re not exercising.
Improve inflammation, which is tied to menopause symptoms.
Reduce depression and anxiety.
Learn more about exercise during menopause
Do you have to “lift heavy”?
No, you don’t have to be a powerlifter to get stronger bones. Lifting light weights for a higher number of repetitions may be just as beneficial as lifting heavier loads when it comes to bone health, according to a small study.
How often do I need to strength train?
If you’re new to strength training, start with two times per week, advises Kompf. Once your body adjusts, move up to three times a week. “Three is the sweet spot for most health benefits and also for muscle retention when losing weight. There may be some marginal benefits to doing more, but not much. If you can, structure it so you have a day off in between strength workouts,” he says. But also don’t stress if that doesn’t work for your schedule and you need to do the days back-to-back.
How to get started
If you have a chronic condition, or if you're older than age 40 and you haven't been active recently, check with your doctor before you start. Then follow these steps:
Warm up. Walk or do active stretches for 5-10 minutes to warm up your muscles, making them less prone to injury.
Use your own body as resistance. You may want to start with bodyweight exercises, such as squats, dips and push-ups.
Choose the right weight or resistance level. If you go with weights, start light and work your way up. The goal is that you’re exhausted by 12 to 15 repetitions. When you can easily do more than that, you’re ready to go up to the next weight.
Use proper form — and stop if it hurts. Start off slow and ensure you're doing proper form with each exercise before you increase the weight, says Kompf. And remember, you can always go back down in weight or do fewer reps if you ever feel your technique wobbling.