Yoga, pilates, HIIT workouts, cardio, Zumba, cycling, swimming, running, resistance training – in a sea of workout options, how do you choose the one that’s right for you?
Resistance training is one contender for your next workout that can deliver a wide range of benefits within one simple set of exercises. Often overlooked, resistance training is an essential component of physical fitness, offering key benefits that support our physical health and longevity.
Its importance is heightened during menopause, helping to support women as their bodies experience various physical changes throughout each menopausal stage.
Whether you’ve been a life-long user of resistance training or you’ve never actively used this training method before, it’s never too late to incorporate it into your exercise routine in order to reap its benefits.
What is resistance training?
Resistance training (also referred to as strength training or weight training) is all about physical exercises that create muscle contractions, resulting in increased strength, tone, mass, and endurance.
Resistance training may involve free weights (such as dumbbells), resistance bands, weight machines, or even the use of your own body weight to create resistance forces.
At its core, resistance training is simple: muscles work against a force (hence the name ‘resistance’) in order to increase their muscle strength and resilience.
Why is resistance training so beneficial?
Resistance training offers a wide range of benefits, including many that can provide direct support to women in the midst of menopause.
These include:
- Improved muscle strength and tone – resistance training stimulates muscle growth by causing microscopic damage to the muscles under strain, leading the body to then repair the muscles, making them stronger and more toned as a result.
- Increased metabolic rate – through building lean muscle mass, resistance training increases your metabolic rate. This can be particularly helpful for menopausal women, with resistance training providing key support that can help to offset the impact of a slowing metabolism.
- Improved bone density and strength – as regular resistance training stimulates the growth of new bone tissue, it contributes to increased bone mineral density. This can help to reduce the risk of osteoporosis and fractures, which can be of direct concern to menopausal women who are more at risk of weakened bones.
- Boosted mood and energy levels – with research proving the ability of regular resistance training to boost moods and decrease symptoms of depression and anxiety, its release of endorphins can be of great support to women navigating the mood swings menopause can bring.
- Improvements to sleep quality – regular physical activity can have a direct impact on improved sleep quality, helping to counteract some of the disruptions to sleep menopausal symptoms can bring.
How to start resistance training during menopause
Resistance training can be a powerful way to support your health throughout menopause – but it’s important not to rush into any new exercise routine without considering your individual health needs.
If you’re looking to incorporate resistance training into your regular exercise routine, these tips can help you to make the most of this powerful training form.
Start small
As with any new fitness routine, it’s safest to start small, acclimating yourself to new movements and experiences before diving off the deep end. You can start your resistance training journey by using light weights or low resistances, focusing on learning the correct forms for each exercise rather than overwhelming yourself with weights that are too heavy. By starting small and gradually increasing your weights, you can minimise the risk of injuries, supporting your body as it adjusts to a new regime.
Incorporate a variety of exercises
In order to make the most of what resistance training can offer, a well-rounded program should target all major muscle groups. Look to include exercises that target your legs, back, chest, arms and core, engaging each muscle group separately to result in a balanced workout. This will also help you to increase your overall muscle strength and endurance.
Work with a professional
Ready to hit the ground running? Working with a professional can be the best way to ease yourself into a new resistance training routine. Fitness professionals can provide personalised guidance that ensures you’re training safely and effectively, shaping routines to match your personal goals and abilities. This is also a great way to make sure you’re building the proper form from the beginning, giving your muscles and body the support necessary to build strength, not to risk a potential injury.
Grow your consistency
The key to resistance training isn’t one incredible session – it’s consistent training on a regular basis. Aim for 2-3 sessions per week, giving your body ongoing consistency as it builds familiarity with each exercise. As your body continues to adapt, you can gradually increase your workout frequencies, weight levels, or resistances if necessary.
Listen to your body
It’s important to pay attention to your body in every life stage, but during menopause, this becomes more crucial than ever. If any particular form of exercise leads to pain or discomfort, don’t push through it – this is the moment to stop, protect yourself, and consult with a professional. Failing to pay attention to these cues may result in injuries, causing more harm than good.
Conclusion
There’s no denying that menopause can bring a range of challenges to maintaining optimal physical, mental and emotional health and well-being. With an appropriate range of support and careful lifestyle choices, however, you can give yourself the fuel you need to navigate the changes menopause brings with proactiveness and awareness, drawing on resources that can reduce the impacts of menopause’s symptoms.
Resistance training is one such preventive and supportive measure that can be of great benefit to your health. By taking a slow and steady approach to building a resistance training regimen, you can unlock a wide range of positive health outcomes that leave you feeling stronger, more capable, and ready for the journey ahead.
Find support for that journey with the insights and treatment pathways available at Australian Menopause Centre. Our Australian expert team is ready to assist you throughout the changes menopause brings.
About The Author - AMC Team
Our team consists of doctors, nurses, program assistants, naturopaths and nutritionists that join their wealth of knowledge to offer our patients and website visitors interesting and insightful articles to assist you understand the symptoms you are experiencing and how to relieve them.