Beyond the immediate frustration of hot flushes and sleepless nights, the effects of menopause can have long-lasting health implications. Whether it’s the increased risk of heart conditions,2 developing osteoporosis,3 or loss of muscle mass 4 - health concerns like these could have a significant impact on quality of life. But what if these risks could be reduced through careful attention to lifestyle?
If you’re going through peri-menopause or menopause, exercise, and strength training specifically, could help you take control of your health in this time of change. Here, we’ll share expert insight from Bupa's Women’s Health Clinical Lead, Dr Sam Wild, along with tips for creating a strong routine of your own.
What is strength training?
Contrary to what you might think, strength training doesn’t always mean dumbbells, bench-presses and squats. At its core, strength training can be anything that involves moving your muscles against resistance. This could of course look like lifting weights, but it could include using resistance bands, or even your own body weight in yoga and Pilates.
Dr Wild explains, “Strength training isn’t just for bodybuilders – it’s genuinely one of the best things we can do for our overall health. It helps build and maintain muscle mass, strengthens our bones, and enhances our metabolism.”
Why is strength training beneficial in menopause?
As well as helping you feel stronger, fitter, and more balanced, Dr Wild adds, strength training “helps reduce the risk of chronic diseases such as heart disease and diabetes but also lifts our mood, and can give a real confidence boost.” Resistance-based exercises have been shown to protect against specific concerns that could affect you in menopause and beyond, including:
Heart health
Oestrogen is an essential hormone for heart health, so as your levels drop during menopause, you could develop high cholesterol and high blood pressure, which could lead to coronary heart disease, heart attack or stroke.5
According to Dr Wild, “Regular exercise and strength training can help mitigate these risks by improving blood pressure, cholesterol, and overall heart health.”
One study shows that taking part in just 30-60 minutes of resistance training per week is enough to reduce the risk factors associated with cardiovascular problems.6
Osteoporosis risk
Because oestrogen is also crucial for bone health, when women go through menopause the risk of developing osteoporosis rises.
Resistance training is an effective way to counteract this risk and slow the rate of bone loss. That’s because the positive ‘stress’ of the exercise strengthens bone and muscle, while improving balance and preventing falls and injuries.7
Weight management
As many as 50% of women going through menopause will experience weight gain.8 Dr Wild explains, “During menopause, the hormonal changes mean that our bodies tend to store more fat around the middle, and that kind of weight gain is linked to a higher risk of Type 2 diabetes and heart disease.”
By incorporating strength training into your weekly routine, you could feel stronger, maintain a healthy weight, and keep your metabolism firing.9
Mental health
Dr Wild notes that “exercise can significantly improve mental health during menopause. It helps reduce symptoms of anxiety, depression, and mood swings. Physical activity, including strength training, promotes the release of endorphins which are natural mood lifters.”
She adds, “Moving your body just a few times a week can make a huge difference in how you feel day to day.”
How to start strength training if it's totally new
Doing anything for the first time can feel intimidating, but resistance training doesn’t have to be. Here are some ideas to get you started, so you can build a strength routine that works for you:
- Find a workout you enjoy
For the best chance of creating a sustainable fitness habit, start by finding something that feels good for you and your body. In the beginning, you might want to try out a mix of activities before you settle on the ones you enjoy.
- Start with bodyweight
Before adding weights, master the art of bodyweight training. Simple exercises like lunges and squats can be done anywhere and adjusted with weight as and when you’re ready. You could use resistance bands to work on arm and shoulder strength – this could also be done seated. - Think 'movement snacks'
If setting aside time for a full workout feels too much, start small with regular, short bursts of movement (or movement snacks) which you can build up as you feel stronger. This is a good way to avoid sprains and strains while adjusting to a new routine.
- Join a group or class
Consider finding a local fitness class focused on strength and resistance training. This is a great way to learn the basics from a qualified instructor, while getting social with likeminded people. Community classes are often tailored to older age groups and those with different levels of ability.
How to start strength training if you're already active
If keeping fit is already familiar, adding weight to your workout is a simple switch that can have big rewards. Try these ideas to kickstart your strength training journey:
- Increase the weight gradually
It can be tempting to jump straight in with heavy weights and challenging workouts, but starting light and working your way up is the more sustainable option.
- Switch up muscle groups
You might already have a weekly fitness routine. If so, think about reorganising your workouts to focus on one of your key muscle groups each time – legs, upper body, core and back. This gives each one a chance to rest.
- Find a fitness buddy
By finding a buddy to workout with, you can share challenges, keep each other accountable and cheer each other on as you embark on your new workout plan. Exercising during menopause can be challenging – as your body changes, you could feel tired, your joints might ache, or you could feel less confident in yourself. Getting fit with a friend could encourage you to keep going.
- Set achievable goals
Keeping track of your progress is a great way to motivate yourself to keep going with your new strength training habit. Setting goals you’re likely to achieve takes the pressure off so you can focus on feeling good about yourself and your progress, however that looks.
While exercise alone can’t reverse every symptom or health concern that comes with this stage of life, the positive impact it can have on overall health and wellbeing are worth paying attention to.
If you’re going through peri-menopause or menopause, don’t hesitate to reach out to your doctor for support. They’ll be able to create a personalised plan to help you manage your symptoms and protect your health, which could include the possibility of HRT (Hormone Replacement Therapy).