Consider Strength Training as you go through the Menopause

April 25, 2024 3 min read

Consider Strength Training as you go through the Menopause

What is the Role of Exercise in Menopause

Research has shown that regular exercise, cardio and strength training can help alleviate some of the symptoms associated with menopause. Exercise has been found to reduce the frequency and severity of hot flashes and night sweats. It can also help improve mood, reduce stress, and promote better sleep.

Menopause is a natural biological process that all women go through as they age. It marks the end of a woman's menstrual cycles and fertility. During this time, many women experience a variety of symptoms, including hot flashes, night sweats, mood swings, and weight gain. These symptoms can significantly impact a woman's quality of life.

How Does Exercise Help

Exercise helps by increasing the production of endorphins, which are known as the body's natural painkillers and mood elevators. Endorphins can help reduce the intensity of hot flashes and night sweats, as well as improve overall mood and reduce stress levels.

What Types of Exercise are Beneficial

Aerobic exercises, such as walking, jogging, swimming, or cycling, have been shown to be particularly effective in reducing menopause symptoms. Strength training exercises, using free weights & cable machines also called weightlifting or resistance training, can also help improve muscle mass and bone density, which can decline during menopause.

How Much Exercise is Recommended?

The American College of Obstetricians and Gynecologists recommends that women engage in at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days a week. It's important to find an exercise routine that is enjoyable and sustainable to ensure long-term benefits.

As women enter their 40/50s, they may notice changes in their bodies due to hormonal shifts, particularly during menopause. These changes can impact muscle mass, bone density, and overall strength. However, there is a training technique that could be the key to maintaining and even increasing strength during this stage of life: unilateral training.

What is Unilateral Training

Unilateral training involves working one side of the body at a time, as opposed to traditional bilateral exercises that work both sides simultaneously. This type of training can help address muscle imbalances, improve stability, and enhance overall strength.

Why is Unilateral Training Beneficial for Women in Their 40 & 50's - During menopause, women may experience a decline in muscle mass and bone density, making them more susceptible to injuries and fractures. By incorporating unilateral training into their workout routines, women can target specific muscle groups, improve balance, and prevent asymmetries that can lead to injuries.

How to Incorporate Unilateral Training into Your Routine - Start by incorporating unilateral exercises such as lunges, single-leg deadlifts, and single-arm rows into your strength training routine. Focus on proper form and control to maximize the benefits of these exercises. Gradually increase the weight and intensity as you progress.

Consider working with a certified personal trainer who can help design a customised unilateral training program tailored to your specific needs and goals. Listen to your body and adjust the intensity and volume of your workouts accordingly.

Concluding thoughts

Unilateral training can be a game-changer for women in their 40s looking to maintain and improve their strength during menopause. By incorporating these targeted exercises into your routine, you can enhance your overall fitness, reduce the risk of injuries, and feel stronger and more confident in your body.

In conclusion, exercise can play a significant role in reducing menopause symptoms and improving overall quality of life. By incorporating regular physical activity into your routine, you may experience relief from hot flashes, night sweats, mood swings, and other common menopause symptoms. If your unsure consult with your doctor before starting any new exercise program or engage with a personal trainer to ensure it is safe and appropriate for your individual needs.

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