Strength training recommendations for menopausal women

Muscle mass decreases approximately 3-8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. One of the most common effects of aging is sarcopenia, the loss of muscle mass, strength and function. A decrease in muscle mass also increases fat mass and consequently changes in body composition.

Strength training leads to an increase in muscle mass and a decrease in fat mass, increasing muscle helps us to stay slim as muscle tissue is metabolically active that requires energy (calories) to maintain. Applying a load to a muscle that is heavy enough to cause the muscle to adapt increases strength. Strength training builds also better bones and keeps our joints in good alignment helping to reduce the risk of chronic conditions and the risk of injury. Bone is living tissue that responds to strength training by building bone and becoming denser, helping to reduce the risk of osteoporosis.

Strength training is an important part of exercise and along with 150-300 minutes of moderate or 75-150 minutes of intense activity the focus for menopausal women should be on strength training, at least 2-3 times a week with an intensity of HEAVY. It is important to maintain proper form and alignment during strength training, so don’t go too heavy straight away. The weight should be challenging and aim for 8-10 reps. If you can easily do 12-15 reps the weight is too light and if you can only manage less than 6 reps the weight is too heavy.

Don’t forget to add a mobility/relaxation session every week too to help with stability and balance and to reduce stiffness. A great stretch class, yoga or Tai Chi can really help to promote tranquility and help to keep those cortisol levels steady. Menopause training is about body and mind.