What EXACTLY is happening to our bodies in Menopause?
Perimenopause and menopause are transformative phases in a woman’s life, marked by significant hormonal shifts that can bring about a multitude of changes, both physical and emotional. Amidst the hot flashes, mood swings, and sleep disturbances, one powerful ally emerges: weightlifting. Yes, you read that right. Lifting weights isn’t just for bodybuilders or athletes; it’s a crucial tool for women navigating the tumultuous seas of perimenopause and menopause. In this blog post, we’ll explore why lifting weights is not only important but often essential during this stage of life.
Understanding Perimenopause and Menopause: Before diving into the benefits of weightlifting, it’s essential to understand what perimenopause and menopause entail. Perimenopause is the transitional phase leading up to menopause, characterized by fluctuating hormone levels, irregular periods, and a myriad of symptoms ranging from hot flashes to mood swings. Menopause marks the ending of menstruation, typically occurring around the age of 51, although the onset can vary widely among women. During these stages, estrogen and progesterone levels decline, leading to various physical and emotional changes.
The changing of hormones is particularly significant because hormones play a crucial role in regulating metabolism, bone density, muscle mass, and mood. As estrogen levels decline during perimenopause and menopause, women often experience a decrease in muscle mass and an increase in body fat, particularly around the abdomen. This shift can contribute to a slower metabolism, reduced strength, and an increased risk of osteoporosis. However, incorporating weightlifting into your routine can help reduce these effects and support overall health and well-being.
The benefits of weightlifting:
1. Increased muscle mass
2. Improved Bone Density
3. Enhanced metabolism
4. Hormonal balance
5. Mood regulation
Getting Started with Weightlifting
If you’re new to weightlifting or are not sure how to navigate a training plan then it may be a good idea to consider working with a certified personal trainer who has experience working with women in perimenopause and menopause. We can design a customised program tailored to your fitness level, goals, and any underlying health conditions. We always recommend that you start with light weights and focus on proper form and technique to minimise the risk of injury.
When it comes to frequency and intensity, aim for at least two to three sessions per week, incorporating a mix of compound exercises (e.g., squats, deadlifts, bench presses) and isolation exercises (e.g., bicep curls, tricep extensions). Gradually increase the weight and intensity as you become stronger and more comfortable with the exercises.
Listen to your body and prioritise recovery, especially if you’re experiencing symptoms like fatigue or joint pain. Adequate rest, hydration, and nutrition are essential for supporting muscle growth and recovery.
"Free Spirit Fitness recognises that it isn't just about building muscles during menopause; it's about reclaiming strength, resilience, and confidence during a time of significant change"
It is time to reclaim your spot at the top of your priority list...
Perimenopause and menopause may present unique challenges for women, but they also offer an opportunity to prioritise self-care and embrace new habits that support health and vitality. Weightlifting isn’t just about building muscles; here at Free Spirit Fitness, we recognise it’s about reclaiming strength, resilience, and confidence during a time of significant change.
By incorporating weightlifting into your routine, you can ease the effects of hormonal fluctuations, improve bone density, boost metabolism, and enhance overall well-being. So, give us a call, grab those dumbbells, and embrace the transformative power of strength training. Your body will thank you for it.
The most amazing thing about weightlifting is that you can do it ANYWHERE – your body does not discriminate! It is IDEAL for home training and online workouts and couldn’t be more convenient with Free Spirit Fitness Culture.
We look forward to supporting you on your fitness journey,
Victoria and the Free Spirit Fitness Team xxx
1:1 Strength Sessions
If you are interested in 1 to 1 strength sessions with one of our strength and conditioning experts then contact us today! These sessions can be used to boost your current exercise regime or be the foundation of the healthy lifestyle that you want to create. Wherever your start point, we are here to support you every step of the way.
Motivated to workout now?
Why not check out some of our at home workout videos which allow you to practice in the comfort of your own home at a time that is convenient for you.
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