Strength Training for Perimenopause and Beyond

It is no secret that as women hit midlife, our body composition changes. Our physical strength can take a hit. We might also lose some flexibility, or find ourselves more prone to injury. Does perimenopause cause muscle loss? Should we be doing strength training for perimenopause?

Well, kind of. And YES! We lose anywhere from 3 – 8 percent of muscle mass every decade… starting in our 30s. Oof, that’s tough.

Staying active and strong for life seems like a no brainer – but it definitely requires effort to combat muscle loss. One of the best things we can do to prepare our bodies for perimenopause and beyond is strength training.

Why Is Strength Training Important in Perimenopause?

As estrogen levels decline in perimenopause, so does our muscle mass. Estrogen plays a vital role in maintaining muscle mass and strength. When we have less estrogen flowing around our bodies, it’s harder to build strength and maintain muscle mass.

Additionally, losing muscle puts greater stress on our skeletal systems. According to a study in the Journal of Mid-Life Health, “bones become strong when the muscles attached to them are strong.”

And finally, our metabolism and nutritional needs change in midlife. We need to ensure we’re providing our bodies with the right kind and amounts of fuel (food) to maintain our muscles.

According to our expert educator, Celia Valenzuela, MD, OBGYN, weight training is critical to helping our bodies age well. It is a non-negotiable.

Benefits of Strength Training for Perimenopause and Beyond

The benefits of “weightlifting for menopause” are major. Adding weightlifting into your exercise routine can improve your quality of life in many ways:

• Preserve and Increase Muscle Mass

Age-related muscle loss, or sarcopenia, which is the medical term, is the gradual loss of muscle mass, strength, and function. Regular, consistent weight-resistant exercise is the most effective method for building and maintaining muscle mass.

Resistance training – lifting heavy things – stimulates the reproduction of the satellite cells that help build muscles. This becomes even more critical as estrogen declines.

• Build Bone Density

Perimenopause impacts nearly every part of our bodies, right on down to our bones. Up to 20 percent of bone loss occurs during this period. One in 10 women over age 60 have osteoporosis worldwide.

Putting stress on the skeletal system (via strength training) increases bone density. This reduces your risk of osteoporosis, bone loss, and osteopenia. The Mayo Clinic dives deeper into the topic here.

• Improve Metabolic Health

Strength training can help “rev up” your metabolism engine and burn more calories, even while resting. Strength training can help you prevent weight gain during menopause. This includes the unwanted “meno belly” and harmful fat around organs, known as visceral fat.

Improving muscle mass also helps increase insulin sensitivity and lowers the risk of metabolic syndrome. Metabolic syndrome is a group of symptoms. They raise the risk of heart disease, stroke, or type 2 diabetes.Improve Mental Health and Cognition

Or, “what’s good for the muscles is good for the mind.”

Working out is great for your mental health. Your body naturally releases “feel good” hormones, like endorphins, dopamine, and serotonin, and reduces stress hormones, like cortisol. This can help as you navigate the physical and emotional changes of perimenopause.

A 2018 meta-analysis of 33 clinical trials, showed resistance exercise training was associated with a significant reduction in depressive symptoms. Exercise has also been shown, over and over, to reduce anxiety.

Let’s not forget brain fog. Forgetfulness, difficulty concentrating… Whatever your cognitive challenge, perimenopause can wreak havoc on our brains. And yes, strength training can help with that, too!

When you lift weights, your skeletal muscles release a hormone called irisin, which offers neuroprotection. Pretty cool!

• Manage Muscle and Joint Pain

Declining muscle mass can lead to joint instability, pain, and make you more prone to injury. It is important to keep mobility in mind as we age. When you’re working on increasing strength, incorporate movements that also focus on shoulder, hip, ankle, etc. mobility.

Pushups, jump squats, and kettlebell swings are just a few resistance movements that also focus on joint mobility. Workouts in the Menovation app are designed to help build muscle in perimenopause. They also have a focus on keeping joints healthy, flexible, and strong.

• Help with Hot Flashes

Research shows exercise can even help reduce hot flashes. You may get sweaty in the midst of a workout, but improving your health overall can lead to fewer vasomotor symptoms, aka hot flashes.

Strength Training FAQs

We know strength training is important in perimenopause. But you probably still have questions.

How Often Should I Strength Train?

The CDC recommends strength training two or three times a week, aiming to cover all major muscle groups. A simple workout schedule could focus on upper body, lower body, and then total body sessions.

• Challenge yourself and lift heavy things, whatever this means for you. Lift weights that are heavy enough to be difficult but not so heavy you injure yourself. Pay attention to your body.
• Aim for 8 – 15 repetitions, increasing the intensity as you get stronger. (Use heavier weights, a thicker resistance band, etc.)
• Rest and recover: Don’t overlook this. Allowing your muscles to rest and recover is a crucial part of improving muscle mass. This means recovery time between sets and also resting on the days between resistance workouts.

Will Weightlifting Make Me Bulky?

Weightlifting does NOT mean becoming a bodybuilder. It’s really hard to get bulky at any point in life. We’re actively losing muscle in our 30s, 40s, and beyond. A goal of strength training in this phase of life is to fight off muscle loss.

Strength training for perimenopause is really just getting you strong for whatever life has in store.

And, bonus: Lifting heavy weights DOES help you get toned. And who doesn’t want toned arms or legs as a side effect of lifting?

What Kind of Strength Training is Best? (Do I Have to Lift Weights?)

Lifting heavy things is certainly one of the best ways to increase strength. But lifting barbells and dumbbells isn’t the only way to train your body. Resistance training also includes bodyweight movements, like squats, pushups, tricep dips. They can also incorporate long and mini resistance bands, and more.

Cross-training with a mix of strength, stretching, and low-impact cardio, like walking – ensures you’re improving strength, endurance, flexibility, and balance. Different types of exercise keeps things interesting.

Check out the variety of workouts available on the Menovation app. From body weight and bands to dumbbells and barbells, there are programs designed for beginners through elite athletes. It also offers pilates and yoga programs, which are a fantastic complement to the strength programs. They can help improve balance, mobility, and flexibility.

What About Cardio?

When we say “lift heavy things”, it doesn’t mean “don’t ever do cardio.” At this stage of life, however, the benefits of strength training are absolutely critical to maintaining (and improving) health. The days of cardio, cardio, cardio all the time are behind us.

Hear what Anne Collins Duch, PFPT, has to say about strength versus cardio:

And if you like to run, by all means, you should still go for a run. Just make sure you’re lifting (big) weights, too!

Fitness Restart: It’s Never too Late

You’ve read this far, but you’re thinking, “I’ve never lifted a weight in my life.” It is not too late to start.

It’s never too late to make changes that will positively impact your health.

And, life. It ebbs and flows. We’re working, taking care of kids, and maybe our parents, too. Whether it’s a busy schedule, an injury, or an inconvenient stomach bug, things come up.

It’s easy to give up before you even start. Instead, reframe your mindset to do “all or something.”

So what if you don’t have a half hour right now – maybe you have 15 minutes. Bonus if you find another 15 minutes later.

Be sure to talk to your doctor if you’re new to exercise, or if you have a medical condition that could limit workout options. (For example, a person with osteoporosis should avoid activities with a high risk of falling.)

How Do I Fuel My Body for Strength?

Now is the time to ditch fad diets, restriction, and intense macro counting. It is time to think about food as fuel.

Repeat that: food is fuel. And fuel is what keeps our bodies going, it feeds our muscles, and allows us to stay strong and active.

A diet of whole foods, with plenty of protein, fiber, complex carbs, healthy fats, and veggies will optimize strength training for menopause. Foods rich in Vitamin D and calcium also support bone density. Read more about menopause nutrition.

What About Supplements?

Fueling your body with nourishing foods is more important than any supplement. However, there are a few supplements that can support your strength goals.

• Creatine is one of the most studied supplements out there. Creatine helps build muscle and strength. It may also improve brain function and reduce brain fog and might help with mood and sleep. This primer goes in-depth on benefits of creatine for perimenopause.
• Vitamin D + K2 is also frequently recommended for women in perimenopause. Vitamin D helps the body absorb calcium. Vitamin K2 supports bone health by directing that calcium to bones and teeth, preventing it from building up in arteries and soft tissues.

Does Hormone Therapy Help with Muscle Loss?

Hormone therapy may help minimize muscle loss in perimenopause. However, the research isn’t conclusive. Estrogen therapy alone is probably not enough to stop muscle decline. Resistance training remains critical in combating muscle loss.

Hormone therapy has many benefits and can be life-changing for perimenopausal women. Talk with your doctor if you’d like to know if you’re a candidate for this treatment.

How Menovation Can Help

We are here at Menovation to help support and empower you through your perimenopause sleep issues and beyond. It features exercises, nutrition plans, and education for improved well-being, reduced symptoms, and inspiring self-care for confidence and vitality. Then tell a friend – we are trying to keep the lines of communication about perimenopause open, right?
As always, talk to a doctor or mental health professional about your experience. Be sure to reach out to a professional for additional support, especially if you are experiencing severe symptoms, want to explore hormone therapy, or have other health concerns.

Take the “What stage am I in?” quiz here to find out what stage of perimenopause or menopause you are in and receive a free guide to help you feel your best during that time!

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