Strength Training & How it Can Help You Check Things Off Your Bucket List
Conversation & Community for Women in Perimenopause and Menopause
Today I’m sharing an evidence-based secret for aging well and living vibrantly — and it’s one I only recently learned myself.
Over the years, I’ve fallen in love with different types of movement: yoga, Pilates, downhill skiing, triathlons, and hiking. Weights? Especially heavier weights? Nope, never my thing.
The gorgeous view from this week’s hike to the top of Pinnacle Mountain in nearby Pinnacle Mountain State Park
Fast forward to perimenopause when my joints started aching and my body felt weaker despite my ongoing workouts. Every task in my daily life highlighted a new-found stiffness, whether it be carrying groceries, raking leaves, or demonstrating exercises to teach my clients. This came as a surprise to me since I’ve been considered flexible my whole life.
It felt like my once capable body was betraying me. Eventually, educating myself on the hormonal changes of perimenopause and menopause led me to an unexpected piece of the puzzle: strength training.
Strength Training and Why It Matters in Menopause
Falling estrogen levels can cause loss of muscle mass, declining bone density, increased insulin sensitivity, and a slower metabolism. And, other symptoms like insomnia or stress can make it less likely you’ll head to the gym or choose healthier foods. It’s easy to skip a workout; it’s something that can be easily dismissed from your to-do list. But the strength you can build in your 40s and 50s will have lasting benefits into your 60s, 70s and 80s.
If you’re new to the idea, strength training (also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance. This resistance can come from bands, cables, dumbbells, kettlebells, or even your own body weight.
In addition to strengthening muscles and connective tissues, strength training — especially with heavier weights — is critical for helping you maintain your weight, strengthen your bones, protect against injuries, and control blood sugar as you age.
Getting Started
If you’re anything like me, you might be scared to get started. Many women have gym anxiety because they’re unfamiliar with the equipment or are afraid of “bulking up.” A simple pair of lightweight dumbbells or even a couple of cans of soup can be a great place to start — for years, I only used 3-pound weights, which are typical in Pilates training.
If you don’t have a gym membership, YouTube videos can help you get an understanding of which moves can help you build muscle in your major muscle groups. Already a member? Hiring a personal trainer can help you navigate unfamiliar equipment at a gym and teach you how to safely use resistance bands and free weights. And that fear of bulking up? Probably unfounded for most women since falling estrogen levels make it harder to build muscle than when you were in your 20s or 30s.
Because everybody is different and research on menopausal women is still limited, it’s tough to recommend a strength-training routine that will work for anyone reading this stack, but here are some general guidelines:
If you are not familiar with lifting weights, start with 1-3 lbs and see how your muscles respond. There is no need to start with heavy weights unless you are looking for an injury.
If you’re already familiar with lifting 2-3 lb weights at barre, Pilates, bootcamp, or spin, lighter weights may no longer be as effective in building muscle when you hit menopause. Try experimenting with fewer reps with heavier weights.
Go slowly: When I realized I would need heavier dumbbells to effectively build strength, I began to slowly work my way up to 15 pounds. (I want to emphasize the word slowly here; I’ve been lifting those 15-pound weights for just over a year and a half, and can only now do one rep of 10 per exercise.)
Aim for two or three sessions per week. This is the sweet spot for building the most strength compared with more or fewer sessions per week.
If at all possible, schedule strength training for the morning rather than the afternoon or evening to avoid spikes in cortisol that can further interrupt your sleep in perimenopause and menopause.
Training for the Future and This Week’s Movement Snack
Strength training has helped me feel better in my body, manage insulin sensitivity (I had gestational diabetes), reduce my risk for chronic conditions, and look my best. Experiencing perimenopause as the transition to the last third of my life has also helped me look ahead and prepare for the future. I don’t know about you, but I want to live just as actively and vibrantly in my 70s and 80s as I do now in my late 40s.
Being strong means being able to easily lift and stow my carry-on suitcase for travel, which is something that I am doing a lot more of these days as a skincare founder. It also means being able to load up my huge, recycled sail grocery bags and easily carry them into my house. It means being able to sit on the floor with my kids (and future grandkids) and effortlessly get up without using my hands. It means going for a hike and not worrying about whether or not the trail will be too long or too challenging. Strength training is what’s going to allow me to do all of my favorite things now and later.
Here’s a quick video demonstrating a few of the moves I do for arm strength and balance using my son’s trusty dumbbells. I tend to do these exercises with only one weight because it challenges my core (bonus!) and helps me concentrate on my form.
Strength Training Substacks We Love
Need more inspiration? Look no further than these smart writers:
Moving Through Menopause by Phillipa Butler
Midlife Strong by Maryanne Jacobson
Cheers to looking and feeling your best,
Susan
Susan Campbell
Founder & CEO, Phosis