As a gym owner and strength coach, I’ve seen firsthand how menopause and peri-menopause can impact women’s health, confidence, and overall well-being. It’s a stage of life that can feel like an uphill battle against hormonal changes, weight gain, and dwindling energy levels. But here’s the good news: strength training can make a world of difference.
Whether you’re looking to maintain muscle mass, improve bone density, or just feel strong and capable again, the right exercises can empower you to thrive through menopause and beyond.
Why Strength Training is Essential During Menopause
During menopause, hormonal changes like declining oestrogen levels can contribute to a loss of muscle mass, reduced bone density, and an increased risk of cardiovascular disease. Many women also experience weight gain, joint pain, and changes in body composition that make them feel out of sync with their bodies.
Strength training helps counteract these effects by:
If you’re new to strength training, don’t worry. You don’t need to spend hours in the gym or lift heavy weights from the start. A balanced strength training routine can be tailored to suit your needs and abilities.
Read More: 8 Benefits of Strength Training During Menopause
Key Strength Training Principles for Menopausal Women
Before diving into specific exercises, it’s important to understand a few fundamentals:
- Start Light and Progress Gradually: Use lighter weights or body weight initially to perfect your form and prevent injury. As your strength improves, you can gradually increase the resistance.
- Focus on Major Muscle Groups: Compound exercises that target multiple areas (like squats and rows) are more effective than isolation exercises when you’re short on time.
- Prioritise Proper Form: Correct posture and technique are crucial to avoid strain and maximise results. If unsure, consider working with a personal trainer.
- Incorporate Dynamic Stretches: Warm up with movements like arm swings or leg kicks to increase joint flexibility and prepare your body for lifting weights.
- Listen to Your Body: Hormonal changes during menopause mean that some days may feel harder than others. It’s okay to adjust your routine as needed.
Related Reading: How To Learn Proper Form at the Gym (Equipment & Exercises)
Strength Training Exercises to Include in Your Routine
Here are some effective exercises tailored for menopausal women. These moves strengthen major muscle groups, support bone health, and improve overall stability.
1. Bodyweight Squats
- Benefits: Builds muscle in the legs and glutes while improving joint flexibility.
- How to Do It:
- Stand with your feet hip-width apart.
- Lower your body by bending your knees and pushing your hips back, keeping your chest lifted and your weight balanced on the whole foot.
- Drive back up to the starting position.
- Tip: Engage your core and keep your knees in line with your toes to prevent injury.
2. Deadlifts
- Benefits: Strengthens the hamstrings, glutes, and lower back, improving bone density and posture.
- How to Do It:
- Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- With a slight bend in your knees, hinge at the hips and lower the weights down your legs.
- Return to the starting position by engaging your glutes and driving through your heels.
- Tip: Keep your shoulder blades pulled back and avoid rounding your back.
3. Push-Ups
- Benefits: Builds upper body strength and engages the core.
- How to Do It:
- Start in a high plank position with your hands under your shoulders.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.
- Modification: Perform on your knees if full push-ups are too challenging initially.
4. Kettlebell Swings
- Benefits: Combines strength and light cardio, targeting the hips, glutes, and back.
- How to Do It:
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at the hips and swing the kettlebell between your legs.
- Use your hips to propel the kettlebell forward to chest height.
- Tip: Engage your core to keep your back flat.
5. Plank Rows
- Benefits: Strengthens the back, core, and arms while improving overall stability.
- How to Do It:
- Begin in a plank position with a dumbbell in each hand.
- Row one dumbbell towards your ribcage while keeping your hips steady.
- Lower the weight and switch arms.
- Tip: Push down with the stabilising hand to increase stability of the shoulders.
6. Lunges
- Benefits: Builds lower body strength and improves balance.
- How to Do It:
- Step forward with your left leg, lowering your body until both knees are bent at 90 degrees.
- Push back to the starting position and switch legs.
- Tip: Keep your chest lifted and your front knee in line with your toes.
7. Shoulder Presses
- Benefits: Strengthens the shoulders and improves bone density in the upper body.
- How to Do It:
- Hold dumbbells at shoulder height with palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower back to the starting position.
- Tip: Avoid arching your back by engaging your core throughout.
Building a Balanced Strength Training Routine
A well-rounded routine for menopausal women might look like this:
- Warm-Up: 5-10 minutes of light cardio and dynamic stretches.
- Strength Training: Perform 2-3 sets of 8-12 reps for each exercise.
- Cool Down: End with static stretches to improve joint flexibility and reduce soreness.
Training 2-3 times per week is ideal for most women. On rest days, activities like walking, yoga, or swimming can support recovery and improve cardiovascular health.
Find Out More: 7 Unexpected Benefits of Weight & Strength Training
Tips for Staying Motivated
Many women experience ups and downs during menopause, which can make it hard to stick to a fitness routine. Here are some strategies to keep you on track:
- Set Realistic Goals: Focus on consistency rather than perfection.
- Track Your Progress: Celebrate small wins, like lifting heavier weights or feeling more energised.
- Find a Workout Buddy: Exercising with a friend can make sessions more enjoyable.
- Listen to Your Body: It’s okay to take a step back if you’re feeling fatigued or overwhelmed.
Looking for Strength Training Classes for Women?
Strength training isn’t just about building muscle; it’s about empowering yourself to navigate menopause with confidence and resilience. By incorporating exercises that support muscle mass, bone health, and overall stability, you’ll feel stronger both physically and mentally. Remember, it’s never too late to start. Whether you’re in peri-menopause or navigating menopause symptoms, lifting weights can be a game-changer for your health and well-being.
At Strength Ambassadors, we offer Strength Classes, 1-to-1 Powerlifting Coaching, Olympic Lifting and more. Our team of dedicated coaches can help you reach your strength goals, whether you’re just getting started or you’re already a pro lifter.
Come and see what we’re all about at our London gym or book a strength class today!
Best Strength Training Exercises for Menopause FAQs
Can strength training improve overall health during menopause?
Yes, strength training is highly beneficial for overall health during menopause. It helps maintain muscle mass, supports bone strength, improves metabolism, and can even enhance mood and energy levels.
How does strength training affect bone strength post-menopause?
Strength training stimulates bone growth, which is crucial for maintaining bone strength post-menopause. Exercises like squats, deadlifts, and lunges are particularly effective for keeping bones healthy and reducing the risk of osteoporosis.
Are other forms of exercise necessary alongside strength training?
While strength training is vital, incorporating other forms of exercise like light cardio, yoga, or swimming can further improve cardiovascular health, flexibility, and overall well-being.
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