Many women begin to experience the symptoms of menopause around the age of 50. As hormones begin to fluctuate and change, women may begin to experience a range of symptoms, such as hot flashes, joint pain, moodiness, and vaginal dryness. Menopause can also be accompanied by a series of physical changes, including loss of muscle mass, loss of bone density and slowed metabolism.
Fortunately, regular exercise – especially bodybuilding – can help mitigate these changes somewhat and improve overall health and well-being. Here are some of the ways weightlifting can benefit women going through menopause.
1. Increases Bone Density
Weightlifting not only challenges your muscles, but your bones as well. In fact, resistance exercises (like weightlifting) have been shown to stimulate the formation of new bone tissuewhich can increase bone density.
This may be particularly beneficial for women who are postmenopausal and at risk of osteoporosis (fragile bones). Research has shown that women who regular resistance training experienced significant increases in bone mineral densityincluding in the hip and spine. Greater bone density may also reduce the risk of osteoporosis.
2. Maintains muscle mass
As women age, they tend to lose muscle mass and strength, which can increase the risk of falls, fractures and injuries. Menopause can contribute loss of muscle mass.
But research shows that weightlifting is an effective way for older people – including women – to maintain and even increase their muscular mass and strength. For postmenopausal women, research has shown that those who participate in regular resistance training are less likely to experience weight loss. muscle mass and strength compared to those who participate in other forms of exercise, such as stretching and mobility.
Other research has also shown that strength training can also benefit women going through perimenopause. The study found that perimenopausal women who regular bodybuilding — instead of doing standard aerobic exercise (like running or walking) — over a two-year period, they gained about three times less belly fat on average.
3. Boosts metabolism
Weightlifting can increase lean muscle mass, which can help boost metabolism and burn more calories at rest. This can be particularly important for women just before and after menopause, as hormonal changes can lead to a decrease in metabolism and a increased body fat.
In a study published in the Journal of Strength and Conditioning Research, postmenopausal women who participated in a 12-week resistance training program experienced significant increases in resting metabolic rate which can help manage excessive weight gain.
4. Improves Mood
Women going through menopause may experience mental health problems, including depression and anxiety. But exercise — including weight lifting — can have many mental health benefits, including reducing symptoms of depression and anxiety.
One study found that women who participated in a 16-week combined resistance training program reported improved mood and emotional well-being compared to a program that only included advice on a healthy lifestyle. Additionally, self-esteem, mood, and fatigue have also been shown to improve after prescribed resistance training in the elderly – suggesting that weightlifting may have a positive effect on quality of life. Although this particular study was not conducted specifically on postmenopausal women, it is likely that exercise may have a similar effect.
Women who suffer from sleep disturbances and hot flashes may also experience a reduction quality of life and mood. But resistance training has proven to be an effective tool for regulation of body temperaturewhich can improve emotional well-being.
The effects of weightlifting on mood may be due to release of endorphinswhich are natural painkillers and mood-boosting chemicals in the brain.
Begin
Considering the many benefits weightlifting can have for women going through this time in their lives, you might be eager to get started. But if you’ve never tried resistance training or weightlifting before, here are a few things to keep in mind:
- Start with a qualified trainer: Working with a qualified personal trainer or strength and conditioning coach can be beneficial, especially at the start of your fitness journey. They can help you learn proper lifting techniques, establish a safe and effective exercise program, and progress at a pace suited to your fitness level and goals.
- Focus on form: Good form is crucial when lifting weights, especially as you age. Poor form can increase your risk of injury and keep you from seeing the benefits of weightlifting. Take the time to learn proper technique and start with lighter weights until you feel comfortable and confident. Using a mirror or video of yourself during workouts can help ensure that your form is in good shape.
- Start with compound exercises: Compound exercises are exercises that work multiple muscle groups at once. These exercises are great for building overall strength. Some examples include squats, deadlifts, and bench presses. Try to do them about 2-3 times a week. Once you have a good foundation for these compound exercises, start including exercises that focus on a specific muscle or work to help with stability, like the shoulder press or lunges.
- Progress gradually: As you become more comfortable with weightlifting and feel that the weights you lift are not as difficult as they used to be, you can gradually increase the weight or intensity of your workouts to progress. Just be sure not to progress too quickly, as this could increase your risk of injury.
Weight lifting can have many benefits – and doing it regularly can help you maintain good physical and mental health not only before and after menopause, but also as you age. Just be sure to check with your health care provider before starting any new exercise program, especially if you have any health conditions or pre-existing conditions.
