Menopause is a phase of a woman's life when her monthly cycles end. Think of this phase like a tree in autumn, the leaves fall, indicating change. But this tree still needs strong roots to withstand the climate or storms.
Similarly, when you reach menopause, your body goes through natural changes: a decline of reproductive hormones, loss of bone density, and weakening of muscles weaken more quickly. Without the right support, you can experience extreme fatigue, weight gain, muscle loss, and even higher risks of fractures.
This is where strength training during menopause, under proper guidance, steps in. They act like reinforcement for your body, helping you withstand the changes that menopause brings by building stronger muscles and protecting your bones. With strong support, just like the tree becomes greener again, you can also enjoy the new colors of life and live with confidence and full energy.
“Menopause is not an end but a beginning of a new chapter of your life.”
What is the Importance of Strength Exercises During Menopause Age
Strength training can be an effective tool that you can use during menopause to maintain muscle strength, proper body shape, and posture.
Here are the benefits of strength training exercise during menopause:
1. Reduce Risk of Heart Conditions
Strength exercises lower swelling, control blood pressure, and reduce bad cholesterol. This reduces the risk of heart disease, which is common after menopause because of lower estrogen levels.
2. Lower risk of Diabetes
Strength exercises like lunges improve insulin sensitivity to maintain healthy levels of glucose or sugar in your body. This helps lower the risk of type 2 diabetes during menopause.
3. Improve Bone Health
Strength training helps in the process of bone formation and slows bone loss. This reduces the risk of osteoporosis and fractures due to declining estrogen levels.
4. Maintain Healthy Muscle Mass
Strength exercises preserve and build muscle mass and maintain strength. This helps slow the process of muscle loss and reduces frailty.
5. Improve Metabolism & Weight Management
Regular resistance training increases muscle mass, which means your resting metabolic rate will improve. This helps control body fat, especially around the waist or abdomen region.
6. Reduce Fall Risk
Strength exercises make muscles around joints stronger, which means stronger stability and coordination. This lowers the risk of falls and related injuries due to menopause.
7. Boost Mental Health
Strength training releases "happy hormones" or "feel-good" such as endorphins, which improve mood. This helps reduce anxiety and menopausal symptoms like mood swings.
8. Enhance Physical Function
Strength training increases flexibility, mobility, and overall physical function, which means you will find everyday tasks easier to perform. This helps reduce your dependence on others.
Best Strength Training Exercises for Menopause
Strength training during menopause does not mean that you have to do extensive heavy weight lifting. Simple activities such as resistance band exercises, bodyweight workouts, hill walking, climbing stairs, or using light dumbbells are effective too.
Here are some best menopause exercises.
| Strength Training Exercises | Targeted Body Part | How It Helps Your Daily Life |
| Squats | Thighs, glutes, hips | Support in sitting and standing, climbing stairs |
| Dumbbell Shoulder Press | Shoulders, upper back | Give strength in lifting objects |
| Resistance Band Rows | Upper back, arms | Maintain better posture when carrying groceries |
| Deadlifts (under guidance) | Lower back, glutes, hamstrings | Makes bending down and lifting smoother |
| Step-ups | Legs, glutes | Strengthens legs for walking, stepping up on curbs |
| Wall Push-ups | Chest, arms, shoulders | Improve pushing movements, such as opening doors |
| Lateral Raises | Shoulders | Maintain arm stability for daily arm movements |
| Climbing stairs or hill walking | Legs, glutes, cardiovascular system | Builds endurance for everyday activities like walking |
Note: It is best to consult a professional and customize your exercise routine, especially if you have any health conditions. Remember not to perform any heavy lifting exercises alone, as it can increase the risk of injury.
How Many Days a Week Should a Menopausal Woman Lift Weights?
A professional can help you decide the number of days that you should perform weight lifting. However, generally, lifting weights about 2 to 3 times a week is recommended for menopausal women. Consistency matters more than frequency at first, and two days is great for beginners.
What Exercises Should I Avoid During Menopause?
Avoid the following types of exercises during menopause as they increase the risk of injury due to lower bone density and joint instability.
- Running on hard surfaces
- Burpees
- Unmodified CrossFit workouts
- Heavy lifting without proper technique
- High intensity interval training (HIIT)
- End-range flexion/extension/rotation exercises of the Spine
When to Consult a Doctor During Menopause
Navigating menopause alone can be challenging; this is why if you notice the following signs, this means you should make an appointment with the doctor.
- Symptoms of menopause are bothering you and affecting your quality of life
- Period for longer than seven days
- Bleeding after intercourse
- Irregular vaginal bleeding
- Passing several large blood clots
- Severe bladder issues
- Worsening depression
- Unexplained weight gain
Conclusion
Strength training, such as wall push-ups and weightlifting during menopause, offers several health benefits during menopause. But this does not mean that you will blindly perform them without proper technique and caution. It’s important to learn strength exercises correctly to avoid injury. Consult your doctor to tailor your diet and exercise plan. Always remember to warm up properly and listen to your body to exercise safely and progress gradually for long-term health.
