I’m continuing my series about menopause, how we live with it, and how it may affect our exercise routines. One of the most consistent things I am doing while going through this phase in my life is making sure I stick to my workout schedule and being diligent to include weight training as part of my routine.
Did you know that you NEED to do weight training during menopause? Why? It’s not about weight loss, but it’s because you need to maintain your muscle mass and ward off osteoporosis. As always, if you are going to begin a new workout program, it is advised to talk with your doctor first.
Why Do You Need Weight Training During Menopause
As you get older, your estrogen and testosterone production decreases. When it does, the mitochondria change and reduce energy production. This causes fatigue, muscle weakness, muscle pain, cramps, exercise intolerance, and decreased physical endurance.
Weight training has been a form of exercise that I have maintained pretty consistently since I was in my 20s. I love the feeling of soreness the day after a hard workout. It makes me feel like I did something good for my body.
Muscles
As you age, your muscle tissue breaks down and is replaced by fat. When you decrease lean muscle, you will become weaker. When you have less muscle in your body, you have less energy to burn, and you are probably doing less activity than you used to. This makes it very easy for a few pounds to creep in over time. You can’t eat what you used to when you were younger and expect it to burn off the same way if you aren’t doing the same amount of exercise and activity that you used to do.
I can attest that since I have turned 50 and things are changing in my cycle, I am feeling achier and have noticed I am feeling more fatigued. My level of energy has changed and that bothers me. I have to be very diligent in making myself incorporate movement into my day.
Fat
During menopause, the decrease in estrogen can contribute to insulin resistance. Pair that with an increase in body fat and you are heading for trouble. I’m sorry to be the bearer of bad news, but I’m experiencing it firsthand! Despite how much I work out and try to eat well, I’m still struggling with what looks like a beer belly. I rarely drink alcohol anymore, but the sugar and carb cravings have been strong and much harder to resist lately.
For me, the reason why I feel like I want to snack often or am craving carbs and sugar is also related to my sleep. Menopause does a number on my sleep between the night sweats and the hormonal changes. When I don’t sleep well I make poor choices because I don’t feel as great. When I don’t feel as great, I want a quick hit of dopamine. That comes in the form of a few handfuls of chocolate chips, or a cookie, or some candy I can find around the house. Can you relate?
Osteoporosis
Strength training can help build and maintain muscle mass and strength. But strong muscles also lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis. After the age of 40, bone mass decreases which can lead to more chance of a break from even just a minor fall.
How To Weight Train
In your 40s and 50s and beyond, you should lift HEAVY. You want to increase your muscle strength and have a strong and leaner body. You won’t get bulky like men, you will gain important muscle mass to support your bones and will be stronger. If you have never done weight training before, try an online video or visit a gym and get help learning the correct way to begin and the correct weights to begin with. Your weight-lifting session should average around 30 minutes and you should do it 2 to 3 times per week.
You can also include resistance training during your workout. Resistance training is a form of weight training that uses stretch bands to add resistance as you stretch them. In general, instead of using weights, you use different levels of these stretchy tubes or bands for different levels of difficulty.
This will help you improve your flexibility, reduce your risk of cardiovascular disease, help avoid obesity, and take less stress off your body when you are carrying less weight. There are also many videos you can find on YouTube with exercises to do using resistance bands.
What Happens When You Weight Train
When you lift weights, your body creates tears in your muscle. As your body repairs and rebuilds those tears, muscle is built. This takes place for about 3 days after you performed the exercise. So that means your body is working for 3 days AFTER you worked out, which means it is burning calories even after your workout is over. When doing cardio training, the calorie burn ends after you finish your workout.
In addition to building muscle, your joints are engaged during your exercise. You also have muscles referred to as slow-twitch muscles. When you are doing endurance exercises like a HIT (high-intensity training) workout, the slow-twitch muscle fibers are worked out by the number of reps you are doing in your exercise. For instance, if you are doing squat jumps for 30 -45 seconds, those slow-twitch muscles are activated by the explosive motion of jumping up and down from the squat position.
Weight training helps control and regulate your blood sugar. This helps reduce the risk of diabetes and weight gain. Your body uses insulin more efficiently, therefore controlling your blood sugar and not storing the excess sugar as fat.
Other Benefits of Exercise
If given the choice to do weight training or a cardio workout, you can’t go wrong with either one. Exercising is great. But, if you choose weight training, you have some benefits that will happen long after your workout is over like improved muscle mass and calorie burn.
Exercise releases the endorphins that make you feel good and put you in a better mood. When you look good, you also feel good. If you are toning and firming up your body with new muscle mass, you will look stronger and fitter. Who doesn’t want that?
When you work out, your body requires rest and sleep to help recover. So be sure to include rest days into your routine. They are very important to help avoid overuse injuries. If you want to remain active on a “rest day”, there is never harm in taking a walk. Walking is not hard on your joints, it keeps you active and moving, and it’s another opportunity to get outside for some fresh air. Yoga is also a great choice if you want to still remain active on a rest day, but do something beneficial for your body.
Do you work out? What’s your favorite exercise? Visit my Instagram page for more tips on healthy living! You can also visit my Amazon Fitness Equipment Page for more of my favorite workout equipment.
