Are you menopausal?

Whether you are in the menopause right now or beyond, you have probably heard that you should be doing some strength training. But why is this so important as we age and during the menopause, and what benefits does it bring?

During the menopause, significant hormonal fluctuations occur which can bring on symptoms such as mood swings and hot flushes. In the longer term, post menopausal women are at increased risk of developing osteoporosis, heat disease and weight gain linked to the permanent decline in oestrogen levels.

Adding strength training into your workouts can provide significant benefits and help to provide protection from some of these risks.

Strength training & bone health

One of the big risk factors for women after the menopause is developing osteoporosis aka "brittle bones". With a decline in oestrogen (a protective factor) alongside the decline in bone density that comes with ageing, women are more at risk of developing this condition which can lead to pain and an increased risk of fractures.

Strength training works by putting stress onto muscles which in turn pull against and put stress forces onto bones. These stresses encourage the body to deposit more calcium into the bones to guard against injury and breakage.

Strength training during and post menopause can help to reduce the degree of bone density loss, and strength training earlier in life can actually build up bone density to guard against later bone density loss. Resistance exercises helps to keep bones strong.

Strength training & heart health

Oestrogen helps to guard against heart disease, so with the decline in oestrogen associated with menopause, women's risk of heart disease increases.

Whilst it is important to include regular cardiovascular exercise to help build a strong heart, strength training has also been shown to have a beneficial effect. Adding resistance training to your fitness can help to reduce the inflammatory chemical linked with heart disease. (https://www.bupa.co.uk/newsroom/ourviews/strength-training-menopause)

Strength training & weight loss

Weight gain can be a common symptom of menopause and can be difficult to manage. Fortunately, incorporating strength training into your fitness regime may prove helpful!

Strength training increases lean muscle mass within the body, which helps to increase your metabolic rate. This means that you burn more calories day to day, whether you are exercising or simply at rest, helping to manage your weight and improving body composition. This can, in turn, help with body confidence and improve mental health.

If you're searching for a fun way to add strength training into your workouts, check out SLIIK© Fitness classes where we incorporate Pilates style body weight exercises and light dumbbell resistance training into a low impact (no jumping) workout. Forget boring sets and reps of exercises and move to the music! Youll never get bored as we continually switch up our movement style throughout the class, blending dance fitness into the mix for that extra fun factor and mental health boost!

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